A question I often get about plant-based nutrition is whether soy is a health food or not. The short answer is, in its unprocessed form like tofu, tempeh, milk or edamame it is a great food with many health benefits, in its processed form as an additive in packaged foods not so much.
In Asian countries soy has been an integral part of traditional diets for centuries and is associated with a healthy lifestyle. The myth that soy might contribute to breast cancer is a common belief but studies have actually shown that quite the opposite is true. Soy contains isoflavones, plant compounds that act as phytoestrogens comparable to a weaker form of human estrogen. The effect of phytoestrogen is however negligible to how it works in the body and evidence is strong that it might even prevent the growth of cancer cells.
Nutritionally, soy is a great food. It is one of the best sources of plant protein, contains folate, iron, magnesium, potassium, choline as well as essential fatty acids. It literally is a superfood and it is safe and beneficial to be consumed as a regular part of a plant-based diet.
Two things to keep in mind when consuming soy foods regularly: buy organic and minimally processed. Organic is important as a lot of soy can be genetically modified and sticking to whole foods means that the most nutritional benefits are preserved. Say yes to organic tofu, tempeh, soy milk, yogurt and edamame, say no to packaged foods with hard-to-pronounce ingredients that have been stripped of all nutritional benefits.
