Is soy healthy? Here’s what a dietitian wants you to know.

It lowers blood pressure. Eases menopause. Supports your gut.

Soy might be one of the most versatile—and beneficial—plants on your plate.

In this Q&A, dietitian Noah Praamsma shares insights from his work at the Physicians Committee for Responsible Medicine. Here’s why he believes soy deserves a spot in your routine.

Q: Soy is often highlighted by the Physicians Committee for Responsible Medicine as a powerhouse food. What are some of its lesser-known benefits that deserve more attention?

“In addition to being an antioxidant-rich, high-fiber legume with lots of essential amino acids, soy offers a lot of health benefits throughout our body. It reduces the risk of breast and prostate cancer, reduces blood pressure, and improves bone strength. Adding soybeans to your diet is also a powerful way to alleviate symptoms of menopause. 

Additionally, soy benefits your gut health: It’s a great source of fiber (prebiotics) and, if you choose fermented soy products like tempeh, probiotics. A healthy gut is linked to all sorts of benefits including better nutrient absorption, a stronger immune system, improved mental health, and healthy weight.”

Q: Research shows that soy may reduce the risk of hormone-related cancers. What makes soy so protective?

“Soy is protective because the phytoestrogens it contains specifically reduce the harmful effect of estrogens in cells where cancer is possible. Breast, uterine, and prostate cancers are more likely to occur when estrogen sends the signal to cells in those organs to grow, and phytoestrogens counteract those dangerous signals.”

Q: For someone new to plant-based eating, what would be on your ideal soy “starter pack”—and why do you recommend those specific options?

“For many people, the easiest form of soy to add to your routine will be soy milk. It is a highly nutritious beverage comparable to dairy in just about every way, just without the health risks! Next is tofu, which is easy to cook with and very versatile. 

Last is TVP (textured vegetable protein), which you buy dried and simply and quickly rehydrate with hot water to get a soft, chewy, ground-beef-like consistency. It works great in pastas, soups, and even oatmeal.

For a next culinary step with soy, I would recommend tempeh, which are fermented soybeans that come in a thin rectangular block and can also be cooked in a variety of ways, and edamame, which are young soybeans often eaten straight out of their pod.” 

Q: What’s one thing you wish every patient knew about soy?

“Soy has so many benefits, and I wish everyone knew at least one or two of the ways that it could benefit them personally.”

Q: Soy has shown benefits for heart health, hormone balance, and more. What role do you see it playing in preventive care for men and women alike?

“Studies have found that eating soy, especially early in life, reduces the risk of breast cancer in women and prostate cancer in men. It continues to be a great source of fiber and protein throughout life for both sexes and has benefits for women when they reach menopause.” 

Q: Soy has been part of traditional diets across East Asia for generations. What do you think the West can learn from that long history of everyday use?

“The longevity of culinary cultures that include a lot of soy attests to its enduring qualities. Soy can and should be consumed regularly, and in our modern world we are lucky to have so many different forms of soy to choose from. 

Soy isn’t just a crop for animal feed or the precursor to highly processed ingredients in snack foods; it’s a whole food that deserves a place in the diet of everyone who isn’t allergic.”

Craving comfort food?

Love Veg has you covered. 

These BBQ tofu lettuce wraps are smoky, crisp, and packed with flavor–proof that soy protein can still hit like takeout.