Eat More Soy. It's Soy Good For You!

This isn’t the first time I’ve written about soy. So why am I writing about it again!? In my practice, one of the single most things I get asked about is soy. So if you have questions, this post is for you. But at the end of the day, please remember to eat more soy because it is soy good for you!

Benefits of a plant-based diet

Eating a well-planned plant-based diet can help you stay healthy for life as it’s usually higher in fiber, fruits and vegetables and lower in saturated fat from animal foods. However, common pitfalls include a lack of protein and an over reliance on processed carbohydrate foods – which can spike blood sugars and promote inflammation. Despite most foods containing a bit of protein, you need to eat more than a bit to enjoy the filling, blood sugar stabilizing benefits protein can offer, so in your quest to add a concentrated source of protein at each meal you’ve probably stumbled upon tofu.

But is tofu, aka soybean curd, good for you?

Yes! Soy is a nutrient-dense source of protein that can safely be consumed several times a week, and is likely to provide health benefits — especially when eaten as an alternative to red and processed meat.

Soy why all the controversy?

Well, because soy contains estrogen-mimicking compounds known as isoflavones (also known as phytoestrogens), which operate in a mildly similar way to the female hormone estrogen. Because of this people have latched onto the idea that soy intake can profoundly impact hormone levels in the human body and thus should be avoided. But should it? In a nutshell, there is no strong evidence to show this to be the case! Results of recent population studies suggest that soy has either a beneficial or neutral effect on various health conditions including heart disease and breast cancer.

However, it should be noted that soy supplements may contain a concentrated source of plant estrogens and until more information is available women are being advised to avoid soy supplements (eg. soy products in concentrated or pill form). Watch out for these ingredients on the label: soy protein isolate and soy protein concentrate. And try to make your soy organic.

Smoked tofu and tempeh are two amazing gate-way foods into the tofu world. Smoked tofu is ready to go while tempeh needs to be pan fried but both can easily be added to salads, Buddha bowls and sandwiches.

Eat more soy!

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