By Amy Gorin, MS, RDN
Curious about soya bean benefits? Is soy safe? Is soy bad for you? Find out soy benefits and more!
Is eating soy foods good for men and women? What are the effects of soy? And is soy milk good for weight loss? Read on for answers to all your burning questions about soy.
If you've ever been curious about soy, you probably did what most people do when they have a burning question: Do a search on Google.
you simply type "soy" into the search bar, you'll see many articles about the health risks of soy. What about the health benefits? What's up with the plant-based protein's bad rap? Is soy
good for women, and is soy milk good for health?
Turns out, many myths about soy exist. To help you decide if soy products like tofu, tempeh, and edamame are smart additions to your diet or a plant-based pregnancy, I'm giving you all the science-backed facts right here in this blog post.
So keep on scrolling to find out which beliefs about soy are actually misconceptions, plus why I choose to incorporate soy into my own diet.
Not everyone is destined to become a vegetarian. But eating more vegetarian meals is a more doable change that can increase health in a variety of ways.
For one, people following vegetarian diets may see a reduction in blood sugar levels. This could potentially lower your risk of developing type 2 diabetes. And the eating style may even help reduce calorie intake by decreasing consumption of fat and cholesterol while increasing fiber.
Now, a study in Appetite shows that eating soy daily may help with weight loss. In the study, overweight and obese women were instructed to eat about 3 ounces of edamame (aka soy beans) daily.
After three months, the soy consumption led to the women losing a significant amount of weight and waistline inches. Awesome, right? No significant changes were observed in a control group, the study showed.
Soy is a complete protein, which means it contains all the essential amino acids and is processed more easily by the body. And the study authors suggest that protein may control hunger very effectively, possibly more so than other macronutrients such as fat or carbs—and that eating protein sources low in saturated fat, such as soy, may boost weight loss.
This protective effect is so interesting, as it suggests that consuming soy may reduce the risk of obesity!
So is soy good for women and men? Worried that eating soy will increase your risk of breast cancer? Or give your husband man boobs?
If you want to learn even more about the plant-based food, here's a read for you. In my article for Reader's Digest, I chat with experts to find out if these old wives' tales hold any truth. Plus, I talk about how plant-based eating can help your health.
And with all the talk about soy's potential health risks, it's understandable why some parents steer their kids clear of tofu and other soy foods. But is it really necessary to have your kiddo avoid the vegetarian protein? Are there any concerns with the plant compounds and estrogen in the body?
I give the answer and unravel other misconceptions about your child's diet in my article for Parents. By the way, if you're looking for cooking projects for kids, vegetarian recipes are really great options!
Other Types of Soy to Try
These are soybeans and are a complete source of protein, with 17 grams of protein per cup! They’re also a good source of immunity-helping vitamin C. I like to eat them lightly salted, and I also add them to my high-protein smoothie with vanilla bean.
Tofu is a tasty meat alternative. Half a cup of extra-firm tofu provides 22 grams of protein, making it an excellent source. You can grill tofu, add it to stir-fries, and toss it into a homemade vegetable soup.
Soy is a complete source of protein, which means it contains all the essential amino acids, which your body requires from food because it is not able to produce those amino acids itself. A review study in The Journal of Nutrition and Disease shows that soy protein may help lower cholesterol levels—it can help to significantly decrease “bad” LDL cholesterol.
Amy's Soy Recipe to Try
Make this recipe:
The Mediterranean diet is one of the most raved-about eating plans. And once you taste this scrumptious salad, it's pretty clear why!
This blog post was updated in September 2020. A version of this content originally appeared on WeightWatchers.com.
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I'd love to hear from you! What do you think: Is soy safe? Is soy bad for you?
What do you think about soy protein isolate and soy isoflavones in processed foods?
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