S is for Soy

A to Z….Simple, Practical, Science-Based Tips for Optimal Aging

April is Soy Foods Month, so it is a good time to dispel myths about soy and promote this plant-based protein. Many men shun soy because they have heard that it is feminizing (it is not) and women who have had breast cancer fear it will increase risk for more cancer (it will not). Both myths stem from the fact that soy contains compounds called isoflavones which have estrogen-like effects. But isoflavones are not estrogen and respected organization from the American Cancer Society to the American Institute for Cancer Research encourage soy consumption as a cancer-fighting plant protein.

This may be contrary to what you have heard from family, friends, even health care professionals, but soy can be safely consumed by older adults. Soy has many benefits for good health, including a modest reduction in cholesterol levels and building and maintaining muscle mass, as it contains all the needed building blocks for muscle protein synthesis.

Soy comes in many forms…. tofu, tempeh, edamame, soy milk, soy nuts, miso…. how many have you tried? In addition to quality protein, depending on the form, soy foods are rich in fiber and magnesium, low in sodium and saturated fat. As with all plant foods, soy is cholesterol-free.

What Does it Mean for You?

• Eat more plants of all types, including soy, to focus on eating a plant-forward diet.
• There is no recommended daily intake for soy, but 15-25 grams/day appears to be a reasonable level to consume.
• Tofu comes in many forms so experiment with it to replace animal protein, like chicken or beef, in a stir-fry or noddle bowl.
• A good place to start for the uninitiated tofu user, is to try firm tofu, press it to remove excess water, lightly coat with corn starch. and cook in a hot pan or air fry for a crispy texture.
• If you are a smoothie fan, try silken tofu blended in your smoothie to boost protein.
• If tofu intimates you, start with edamame, like this edamame toast (click here for the recipe) or steam edamame (either in the shell or shelled) for quick snack, a salad topper, or side veggie.
• Stick with soy foods, not soy supplements to get the most benefit.

For those who want a great summary (and more “scientifical” information) click here for a comprehensive review of soy health benefits.

For more information on all things soy…check out this resource from U.S. Soy.