- Soy is a complete protein, with all the 9 essential amino acids to give you quality protein. 100 grams of Tofu contains 8 grams of protein, while 100 grams of tempeh contains 19 grams of protein. 100 grams of soy beans contains 36 grams of protein.
- Keep breast cancer away. The main isoflavones in soy are genistein, daidzein, and glycetin, which are classified as phytoestrogens. In some studies, it appears that eating more soy early in life may reduce the risk of breast cancer later on in life, due to the presence of these isoflavones. Women who consumed more soy during childhood and adolescence had a reduced rate of pre-menopausal cancer. Findings show that a moderate consumption of a diet containing isoflavones does not enhance the risk of breast cancer recurrence in Western women who are breast cancer survivors. Asian breast cancer survivors actually show better chances of keeping cancer away if they keep eating soy.
- Soy isoflavones show some promise for the improvement of bone health in post-menopausal women. Soy may help increase bone mineral density.
- Soy may help prevent prostate cancer.
- Eating more soy protein is good for your heart. In a study published in the New England Journal of Medicine, it was shown that eating more soy and less animal protein decreased the serum concentrations of total cholesterol, LDL cholesterol, and triglycerides.
- Soy is nutritious, not only for its high protein content, but for other nutrients present as well. The amounts of different nutrients vary depending on the form of soy food you are eating. For instance, tofu contains iron, calcium, and magnesium. Tempeh contains iron, calcium, magnesium, vitamin B6 and some vitamin B12 as well. Soy beans contain iron, calcium, magnesium, vitamin B6, and vitamin C. Soy foods are also a good source of fibre.
Soy foods contain isoflavones in moderate amounts. However, isoflavone supplements, which are much higher, concentrated amounts of isoflavones than those normally found in tofu, tempeh, or soybeans, have been deemed safe to ingest by the European Food Safety Authority in 2015. Go ahead, eat your soy. It is a great source of protein, and you can cook it in so many delicious ways.