Soy foods can be a main staple of a vegan diet but people often wonder; is it safe to eat soy foods? Should I limit how much I consume?

What is soy?

Before we get into some of the facts, let’s discuss what soy actually is. Soybeans are a type of legume. Soybeans are nutrient dense, meaning they are low in calories but contain many vitamins and minerals including fiber, protein, B vitamins, magnesium, and potassium.

Many foods are made from soybeans including; soy milk, tofu, soy sauce, and tempeh.

Health Benefits

In her book, “Becoming Vegan: Comprehensive Edition”, Brenda Davis says that 1-3 servings of soy per day may protect women against breast cancer. If you have already had breast cancer, eating soy foods can reduce your risk of recurrence.

Soy foods have also been shown to significantly lower the risk of developing prostate cancer. A 2009 study, found that men who ate the most amount of soy foods had a 26% lower risk of prostate cancer compared to men who ate minimal or no soy.

A study conducted in 2020, found that people who ate at least one serving of tofu per week were 18% less likely to develop heart disease than people who rarely ate tofu.

Other benefits to eating soy foods are: lower LDL cholesterol (by 3-4%), a reduced risk of developing prostate cancer (by 26-30%) and a reduction in blood pressure. Soy can also reduce hot flashes, according to a recent study published in Menopause!

What soy foods should I eat?

There are many ways to get your daily 2-3 servings of soy and some are healthier than others. Try to focus on products that are minimally processed.

Foods are listed from unprocessed to highly processed:

• edamame

• tofu

• soy milk

• tempeh

• soy based yogurt

• soy based meat substitutes

• soy based protein power

Why are people concerned about soy?

One of the reasons people have become wary of soy foods is because of the media sensationalizing different studies. One example is a study where 2 men regularly consumed 14-20 servings of soy a day. These men developed health problems including enlarged breast tissue. However, when soy intake was reduced their health returned to normal (Davis, B., 2014).

Another reason people may worry about eating soy is because they have heard that it’s a genetically modified food (GMO). This concern is understandable because most soybeans are GMO’s. However, they are mostly consumed by farm animals in animal feed. So if you eat animal protein, you are consuming the GMO soy through the meat.

The soybeans that are used for tofu, tempeh, and soy milk are often made with non-GMO soybeans. If you are concerned about GMOs, make sure you buy products that are labelled non-GMO.

The Bottom Line

Soy is definitely safe to eat and there are many benefits to adding soy foods to your diet! It’s always important to eat a wide variety of healthy foods, including fruits, vegetables and whole grains.

When looking for soy foods in your grocery store, focus on the healthier options such as edamame and tofu. Make sure to look out for non-GMO products.

I’ve also noticed that more coffee shops are adding soy milk to their menus, as a plant-based milk alternative. This can be a handy way to get in some extra soy!

References:

Davis, Brenda, 1959-. (2014). Becoming vegan : the complete reference to plant-based nutrition. Summertown, Tennessee :Book Publishing Company.