Soy: Tackling Some of the Misconceptions
One of the most heavily debated foods among researchers: soy. Because there are whole foods and processed foods as sources of soy, the health effects of regular consumption have been a gray area topic. In this blog, we’re diving into some of the basics of soy, the differences between whole vs processed forms, the importance of choosing organic and non-GMO, and some of the benefits of the crop.
If you’ve been interested in swapping out meat-based protein for plant-based protein, adding whole food sources of soy can be beneficial for lowering the risk of certain diseases and cancer, supporting bone health (especially for women), and relieving menopausal symptoms.
Types of Soy
Native to East Asia and a century-old staple in Asian cuisine, soy is in the legume family alongside beans, lentils, peas, and peanuts. Although many are familiar with soy, here are some of the most common whole forms of soy:
Edamame
Tofu
Tempeh
Miso
A fermented soy product that is generally used in soup or sauces, with its salty taste
Soy milk
Soy yogurt
Processed Soy Versus Whole Food Sources
Processed soy is the root of why this crop tends to get a negative light from some health and wellness enthusiasts. Soy is in many processed foods such as breads, cereals, crackers, chips, pastas, cheeses, and, not to mention, soybean oil. Even many protein powders and protein bars contain processed soy, therefore containing not nearly as many benefits as whole food sources.
With anything processed, consuming processed soy regularly can bring negative health effects such as inflammation, hormone and gut disruption, brain fog, mood disorders, and an overall lower quality of life.
As a functional nutritionist, I always advise my clients to be whole foods-forward, be mindful of their food sources, and pay attention to nutrition labels.
Importance of Non-GMO and Organic
The growing global acceptance of soy has opened the door to using it in processed and artificial ways. Soybean crops are mass-produced, and the majority are genetically modified to be used as animal feed. Many countries have gone as far as banning GMOs due to the lack of data on the long-term health effects of consuming them. Therefore, I recommend non-GMO and organic whole foods–especially when it comes to soy.
Benefits of Soy
Isoflavones
Isoflavones, phytoestrogen compounds found in soy, have been researched and concluded to exhibit antioxidant, anticancer, antimicrobial, and anti-inflammatory properties. Going a step further, isoflavones have proven to support women’s health by reducing the risk of estrogen-cancers such as breast, ovarian, and endometrial cancer, as well as alleviating menopausal symptoms like hot flashes.
In a recent study review on the effects of soy isoflavones and estrogen in post menopausal women, researchers evaluated 40 trials that involved 3,285 women. They concluded that soy isoflavones do not exhibit estrogenic effects compared to non-isoflavone controls. This recent study, published in 2025, showcases the safety of consuming soy, even with beneficial outcomes.
Contains all essential amino acids
Amino acids, the building blocks of protein, are the foundations of growth, tissue repair, and immune health–needless to say, they really are essential. There are nine essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. As a common source of essential amino acids, people generally turn to meat as the main source. However, whole sources of soy also contain all nine, making it an excellent source of plant-based protein.
Micro and Macronutrients
Alongside being a powerhouse of plant-based essential amino acids, soy provides micronutrients like B vitamins, potassium, calcium, zinc, and magnesium. These micronutrients support overall health in different ways, including immune function, metabolic and bone health, and stress management. Basic macronutrients are protein, fat, carbohydrate, and fiber, and being a nutritionist, I can’t talk enough about the importance of prioritizing fiber. Meat-based sources of protein do not contain any fiber, whereas edamame contains around 8g for one cup!
Adding more whole food sources of soy is easy and simple! Cooking with tofu or tempeh can be a fun experiment in the kitchen if you’re new to a more plant-based style of cooking.
A few more of my favorite tempeh dishes:
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