The Evidence Is In: You Should Be Eating More Soy
Soy is packed with health benefits, and research shows it deserves a place on your plate.
Written by Carolina Schneider, MS, RD
Soy foods such as tofu, tempeh, edamame, and soy milk have been everyday staples in much of Asia for centuries. But here in the U.S., soy often sparks confusion. You may have heard claims such as ‘soy will give you man boobs’ or ‘soy can increase your risk for breast cancer.’ These myths have persisted for years, causing some people to shy away from soy — even though plenty of research shows the opposite: soy foods are not only safe, they’re (really) good for you.
To understand why these negative concerns about soy don’t hold up, it helps to know what’s in soy that makes it unique: phytoestrogens — phyto meaning ‘plant.’ These are natural plant compounds that can interact with estrogen receptors and can mimic some of estrogen’s effects, but in a much weaker way. In soy, the main type of phytoestrogens are isoflavones.
You can think of it this way: phytoestrogens can fit into estrogen receptors almost like a key fitting into a lock. But because they are much weaker than human estrogen, they don’t unlock the receptor in the same way. In some cases, they may even block estrogen’s stronger effects by occupying the receptor without fully activating it. This helps explain why studies show soy does not raise estrogen levels, but instead plays a neutral — and often protective — role in hormone-related health.
Over the past few decades, researchers have conducted hundreds of studies, from large population studies in Asia and the U.S. to controlled clinical trials, to better understand how soy affects human health. The results are clear: soy is not only safe, but extremely beneficial, with well-documented positive effects across multiple areas of health. Here are some of the main findings.
Soy and Women’s Health
One of the most common fears is that soy increases the risk of breast cancer or worsen the prognosis of breast cancer patients, when in fact, the opposite is true. Large, long-term studies that followed thousands of women over time consistently show that eating soy is linked to better outcomes. For example, one study found that women who consume soy regularly, such as 1 cup of soy milk or about half a cup of tofu daily, have a 30% lower risk of developing breast cancer compared with women who eat little or no soy.
For women who have already been diagnosed with breast cancer, the research is equally encouraging. Women who consume moderate amounts of soy — about one to two servings per day — have been shown to live longer and have lower rates of recurrence. (Source) In fact, major health organizations, including the American Institute for Cancer Research and the American Cancer Society, recommend soy foods as part of a healthy diet – both to help prevent breast cancer and to lower the risk of recurrence in women who have already been diagnosed. We’ll take some tofu, please!
Soy may also support women through menopause. Isoflavones can provide a mild estrogen-like effect, which helps explain why studies show they reduce the frequency and severity of hot flashes. For women seeking natural options for symptom relief, soy foods can be a safe and evidence-backed choice. So next time you have your latte, try it with soy milk!
Soy and Men’s Health
Another myth that refuses to fade is the idea that soy “feminizes” men or causes breast enlargement — aka “man boobs.” This misconception also stems from soy’s phytoestrogens. But here’s the key: isoflavones act in a tissue-specific way. They may gently mimic estrogen in certain areas of the body (like easing hot flashes in women), but they don’t interfere with male hormones or testosterone.
If you’re not convinced, here are some facts: A 2021 review of nearly 40 clinical trials found that neither soy protein nor isoflavone intake affected testosterone, estrogen, or other sex hormone levels in men. Even in studies where men consumed far more soy than typical diets provide, no feminizing effects were observed. Simply put, soy does not interfere with male hormones or masculinity.
Here’s what soy does deliver: A solid source of high-quality protein that fuels muscles, supports exercise recovery, and overall wellbeing. For active men, soy can be an excellent addition to a balanced diet… and you won’t have to shop for a bra!
Heart Health
Beyond hormones, soy has well-documented benefits for cardiovascular health. Studies consistently show that soy protein, especially when replacing animal proteins, helps lower “bad” LDL cholesterol while maintaining or increasing “good” HDL cholesterol. Population studies also find that higher soy intake is linked with a lower risk of cardiovascular disease — the number one killer in the U.S.
For example, in one large study review, eating about 26.7g of tofu per day — which is only 1 ounce, or ⅓ of a serving, was associated with an 18% lower risk of cardiovascular disease. And like that’s not enough, regular consumption of soy foods has also been linked to healthier blood vessels and lower levels of inflammation, two key factors that protect long-term heart health. So next time you need a snack, try some edamame — your heart will thank you!
Cognitive Function and Bone Health
The benefits of soy may extend to the brain as well. A review of clinical trials involving more than 1,300 adults found that soy isoflavones improved overall cognitive function and memory. While more research is needed, these findings suggest soy’s special compounds may give your brain a boost as you age.
Bone health is another area of interest, especially for women, since they’re more likely to experience osteoporosis and fractures as they age. A systematic review of 18 randomized controlled trials showed that soy isoflavones help slow bone loss after menopause, lowering the risk of osteoporosis and fractures — protecting, quite literally, “dem bones.” This adds yet another reason to add soy to your diet as a valuable food for long-term wellbeing.
Nutrition in Soy Foods
Beyond all these great health benefits, soy foods also provide plenty of nutrients that keep your body functioning at its best. Soy foods like tofu, tempeh, and edamame are complete plant proteins, meaning they contain all nine essential amino acids your body needs, which is rare for a plant food.
But beyond providing protein, soy also contains healthy fats such as omega-3 fatty acids, which supports heart and brain health. It also contributes dietary fiber, iron, calcium (particularly in calcium-set tofu), potassium, magnesium, and B vitamins. Bottom line: soy is a nutritional powerhouse with benefits that reach far beyond protein.
Easy Ways to Enjoy Soy
Now that you know the many reasons why soy is good for you, you may be wondering, “how can I add soy into my diet?” Well, we’ve got good news for you: Soy plays well in just about any meal — from quick snacks to hearty dinners. Its mild flavor and ability to soak up seasonings make it one of the most adaptable plant-based proteins. And the best part? You don’t have to reinvent your routine, just add soy into dishes you already love. Here are a few tasty ideas:
● Brunch upgrade: Try a plant-based twist on eggs Benedict with Smoked Tofu Benedict — smoky, savory, and just as satisfying as the classic.
● Taco Tuesdays: Swap in tofu for taco night with these Tofu Soft Tacos. They’re quick to make, customizable with your favorite toppings, and packed with protein.
● For pasta night, try this high-protein Ravioli — tender pasta tossed with juicy cherry tomatoes, sweet corn, and colorful bell peppers for a fresh, veggie-forward twist.
● Zesty dinner bowls: Brighten up your plate with Tempeh in Zesty Orange Sauce. Pair it with rice and veggies for a flavorful, balanced dinner.
With so many options, soy isn’t a specialty food — it’s an everyday ingredient that can fit seamlessly into meals you’re already making.
The Takeaway
Soy has been researched for decades, and the evidence is clear: it’s safe, nutrient-dense, and supports long-term health. From protecting heart health and reducing the risk of breast cancer, to supporting bone and brain health, soy is much more than a protein source — it’s a foundation for a healthier diet.
Incorporating soy into your meals doesn’t require a dramatic change. It can be as simple as swapping soy milk into your morning coffee, tossing tofu into a stir-fry, or enjoying edamame as a snack. These small, everyday choices add up, giving you the benefits of soy while keeping meals flavorful and satisfying.
Soy has nourished people for centuries, and today’s research confirms what tradition has long known: it’s a food worth celebrating. Whether you’re aiming for better heart health, long-term vitality, or simply more variety in your diet, soy has a place on your plate.