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  • Writer's pictureBianca Sheedy

But isn't tofu bad for you?

Updated: Mar 28, 2022

If only I was given a dollar every time I am asked this question!

I am going to spill the tea on soy, one of the most controversial topics when it comes to vegans and vegetarians!

Once upon a time it was believed that soy foods increase the risk of breast cancer. However, it has now been confirmed by the Cancel Council that a moderate amount of soy foods do not increase this risk!

When talking moderate, I am talking about 1-2 servings of WHOLE soy foods per day!

What are whole soy foods?

· Tofu

· Tempeh

· Soy beans

· Edamame

· Miso

· Organic soy milks such as Bonsoy!

What are the benefits of soy?

· It contains protective, health promoting compounds known as phytonutrients!

· These phytonutrients are: isoflavones (flavonoids), phytosterols (plant sterols), saponins and phytoestrogens.

· The isoflavones help to create strong bones in order to protect against osteoporosis.

· Soy is rich in lots of vitamins and minerals! These include: protein, calcium, zinc, iron, omega 3, magnesium, selenium and fibre.

· It is a complete protein source and contains all the 9 essential amino acids our body needs.

Now I hear you, I hear you! There are some soy products on the market that I recommend to stay the hell away from and these are your PROCESSED soy foods because there have been some links with cancer to soy protein isolate (the isolated extract from the soy bean that has been stripped of all fibre/nutrients).

Processed soy foods to avoid completely:

· Soy protein isolate

· Soy “mock meats”

· Soy based protein powders

· Textured Vegetable Product (TVP)- highly processed!

Wanting to add more WHOLE Soy foods into your diet but don’t know where to start? Don’t worry I have got your back!

You can find a couple of my fav whole soy food meals/snacks (see listed below) in my free plant based E-book by signing up to my newsletter in my bio link:

· Scrambled Tofu

· Tofu & veg soba noodle stir-fry

· Satay tempeh skewers

If you are interested in finding out easy ways to incorporate more soy foods into your diet with recommendations personalised to your needs, you can book a Naturopath appointment with me via this booking link.

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