Soy is a low-calorie and low-fat superfood with many recognized health benefits. Among the most nutritious of all legumes, it is an inexpensive, vitamin and mineral-rich plant with lots of protein, fiber, omega-3 fatty acids, and many disease-fighting phytonutrients. First brought to the United States by Benjamin Franklin in 1760, soy is available in many different forms including soymilk, edamame, tempeh, miso, soy nuts, and tofu. While soy sauce is another form of soy, it is not a good source due to its minimal nutritional benefit and high sodium content.
There are few things to keep in mind when buying and cooking soy:
- Soybeans are the world’s most common GMO, with over 94% of the soy planted in the United States being, to some extent, genetically modified. If this is something you avoid, make sure to buy organic or at least ensure the ‘non-GMO’ label is on the product that you are purchasing.
- Eating soybeans directly as edamame is the least processed way to put soy into your diet. However, soy is so high in nutrients that even in its processed forms, like tofu, it can still provide many health benefits.
- Miso, a fermented form of soy, has a lot of beneficial bacteria. When preparing a meal with it, make sure to add it at the end of the cooking process so you don’t lose the benefits of the bacteria that are killed off by prolonged heat exposure. Also, when using miso, keep an eye on the sodium content which is often higher than other forms of soy.
- Raw soy contains substances that can destroy beta carotene and vitamins B12 and D. Therefore, make sure to cook soybeans and other legumes to eliminate the potentially harmful compounds in the uncooked produce.
- Not sure how much to cook? Check out the article on Dr. Greger’s Daily Dozen to learn about the amount of legumes you should consume a day.
Top 10 Reasons to Eat Soy…
1. A ‘Complete’ Protein
Protein is comprised of 20 amino acids, 9 of which our bodies need to function optimally. Different sources of protein provide various combinations of these amino acids. Soy is a ‘complete protein’ in that it contains all 9 of these amino acids. I love anything that checks all the boxes and makes my life easier! A half of cup of tofu provides 18-20 grams of protein. Not sure how much protein your body needs? A good rule of thumb is to divide your weight by a third. That number is approximately how many grams of protein you should consume each day.
2. Solid Source of Iron
A cup of soybeans has about 9 milligrams of iron. Men need 8 milligrams of iron a day while women need 18. Iron has many functions including helping to deliver oxygen throughout our bodies. Edamame is a big hit in our house when our boys get home from school. I often plan to join them, but usually find that it’s gone before I can even sit down! See below for a recipe on making edamame. We buy our edamame at Costco. It is in the freezer section and comes with multiple smaller packs inside, making it easy to grab an appropriate serving size and get it cooked up quickly.
Health Tip: Our bodies absorb iron better when ingested with vitamin C. Consider adding a source of vitamin C into your meal to maximize your body’s use of the iron in your dish.
3. High in Fiber
Soybeans have 10 grams of fiber per cup. Fiber helps us to live longer by keeping our digestive system functioning normally and protecting us against various cancers, heart disease, and maintaining a healthier weight overall. If that isn’t a good enough reason to add more soy to your diet, I don’t know what is!
4. High in Potassium
A cup of soybeans has almost 900 milligrams of potassium. That’s about one-third of what your body needs for the whole day. Potassium is necessary for the normal functioning of all cells in our body, so eat up!
5. Protects Against Breast Cancer
Soybeans contain a class of phytoestrogens called isoflavones, an anti-oxidant that helps to reduce the damage caused by free radicals and protect against certain types of cancer. One misconception is the isolates in soy may contribute to the growth of breast cancer. However, studies have shown that soy appears to reduce the risk of developing breast cancer and improves survival rates for those that have had it. As reported by Dr. Michael Greger, “Phytoestrogens dock into the same receptors as your own estrogen but have a weaker effect, enabling them to help block the effects of your more powerful estrogen.” With all that said, if you have any concerns, or have or have had breast cancer, talk to your doctor first.
Women in Southest Asian populations who consume diets high in soy protein have a four to six times reduced risk of breast cancer compared to American women who normally consume minimal amounts of soy.’
–Superfoods
6. Decreased Risk of Prostate Cancer
Soy has been found to help protect against prostate cancer, the second most commonly diagnosed cancer in men. A meta-analysis of thirty articles/studies conducted by the University of Illinois found that “soy foods and their isoflavones are associated with lower risk of prostate carcinogenesis.” It also reported that the studies show a “statistically significant association between soy consumption and decreased PCa (prostate cancer) risk.” Research on soy and its impact on prostate cancer risk continues, with the hopes of better understanding this relationship in the future. Want to learn more? Click here for more details on the analysis mentioned above.
7. Heart Protection
Studies are finding that soy appears to help prevent heart disease. Soy is known to be helpful in lowering bad cholesterol (LDL) and modestly increasing good cholesterol (HDL). An analysis of 46 different studies found that soy protein significantly reduced LDL cholesterol by 3-4% in adults. Another study, conducted in 2020 by Harvard Medical School and Brigham Women’s Hospital, examined data from 200,000 patients and found a connection between eating at least one serving of tofu per week and an 18% lower risk of coronary heart disease compared to a 12% lower risk for those who ate less than one serving per month. While it may not appear to be a drastic difference, it probably is to those in the 6%!
8. Blood Pressure
In a regular diet, soy may help you avoid high blood pressure due to its high level of protein and low level of carbohydrates. Sciencedirect.com looked at 17 different double-blind studies that were conducted over a 15-year period and found that regular soy consumption led to a significant improvement in systolic and diastolic blood pressure. Click here to learn more about this study.
9. Brain Health
While the results are not conclusive, a 2020 study showed that soy may help to reduce the risk for dementia and Alzheimer’s disease. Studies are ongoing and further research is needed to better understand the role that soy may play in regards to brain health.
10. Menopause
Numerous studies have shown that the isoflavins in soy products help reduce hot flashes in menopausal women. The isoflavins mimic estrogen, which is what helps the body with menopausal symptoms. Numerous studies have found that the isoflavones in soy help to prevent bone loss and increase bone density in menopausal women. A University of Illinois study found that over a period of 6 months, soy protein increased both bone mineral content and density in menopausal women. Soy not only helps to provide phytoestrogens that imitate the lost estrogen in the body, but it is also a good source of calcium and vitamin D that further support healthy bones
Ok, so you’re ready to start eating more soy, but not sure where to start? One easy way is to swap out dairy milk for soy milk in your cereal or coffee. Or, just pick up some edamame in the frozen section of your grocery store and try the recipe below. If soy is new to your family, let these changes settle for a bit and then try experimenting with different recipes. Before you know it you’ll find what works for your family and be on your way to eating healthier.
Good luck and healthy happy eating!
Ready to make delicious edamame? Enjoy!
Edamame
4
servings5
minutes15
minutes200
kcalIngredients
4 cups frozen edamame, still in pods, cooked according to package directions.
2 teaspoons pink Himalayan salt (or salt of your choosing)
1/4 teaspoon crushed red pepper (optional)
Directions
- Boil the edamame pods in water.
Note: Some boil the pods in salt water. To reduce your sodium intake, boil the edamame in plain water. Drain and pat dry on paper towels. - Toss with Himalyan Pink Sea Salt.
- If you enjoy a little spice, toss with a 1/4 teaspoon crushed red peppper. Otherwise, omit this step.
- Serve warm. Tip: The most common way to eat edamame is to bite them out of their pods and discard the shells.
Notes
- While any salt will work for this recipe, pink Himalayan salt has been associated with numerous health benefits including balancing your body’s PH, reducing the signs of aging, improving quality of sleep, regulating blood sugar and more. You can get this at most grocery stores in the spice section
Warning: There has been some concern for people eating soy while taking MAOIs (monoamine oxidase inhibitors) or thyroid medications. Talk to your doctor first before changing your diet. Also, some people are sensitive to soy. If you make a change to your diet and start noticing negative reactions, stop eating the newly-introduced food.