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The truth about tofu

A woman eating edamame.

April 20, 2023—Soy-based foods are a popular choice for plant-based eating. They're also a healthy one. Research shows that soy-containing foods, such as tofu, might offer real health benefits, including reducing the risks of heart disease and some cancers.

The benefits of this mighty bean

Soy foods pack a lot of nutritional punch. They're a great source of protein, and they also provide plenty of fiber, vitamins, minerals and healthy fat.

According to the American Cancer Society, American Heart Association and other experts, as part of a healthy diet, soy can:

  • Lower LDL cholesterol. When you eat soy products instead of animal proteins, your "bad" LDL cholesterol level goes down slightly.
  • Help control high blood pressure. Eating soy products can reduce blood pressure slightly in people with hypertension.
  • Boost bone health. Some studies indicate that soy foods and supplements may help postmenopausal women retain strong bones.
  • Reduce heart disease risk. Studies have shown that eating tofu and other plant-based foods instead of red meat has a positive impact on heart health. It's also a good source of non-meat protein.
  • Protect against some cancers. You may have heard that soy has isoflavones that are similar in structure to the hormone estrogen. Recent research has shown that eating traditional soy foods, like tofu, does not increase breast cancer risk. In fact, there are some indications that it can reduce breast cancer risk in Asian populations. And soy is linked to lower risk of cancers of the prostate or the lining of the uterus.

You may have heard conflicting reports of soy's safety in a few areas. Aside from soy allergies, this food is generally safe for most people. So is there a dark side to soy?

Here's what the research shows so far:

  • According to the ACS, soy foods don't appear to raise breast cancer risk. But to play it safe, people who have had breast cancer—or who are at high risk for the disease—should avoid soy supplements.
  • If you don't have enough iodine in your diet, eating soy may affect your thyroid function. Ask your doctor about your risk.

While soy has benefits, don't overdo it. Instead, aim for a varied diet with a wide range of healthy foods—and consider adding tofu to the rotation to get the benefits of this mighty bean.

Considering more meat-free meals? Check out our selection of delicious and healthy recipes.

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