Meanwhile, there is growing evidence that regular soy intake may decrease breast cancer recurrence. But the evidence isn't strong enough to officially recommend soy to all breast cancer survivors. In the s, studies linked the consumption of tofu and other foods containing plant estrogens to cancer, but certified dietitian nutritionist Vanessa Rissetto, RD, co-founder of nutritional coaching group Culina Health , points out that soy foods have been rigorously investigated over the past 25 years for their role in chronic disease prevention and treatment.
More recently, human studies have shown that tofu doesn't contain enough plant estrogens to cause breast cancer. You should speak to your medical provider about your intake of tofu if you take medicines called MAOIs monoamine oxidase inhibitors , which are sometimes prescribed for anxiety disorders, according to Freirich.
One of tofu's amino acids is tyramine, which helps balance blood pressure, and MAOIs block the enzyme that breaks tyramine down. Combining the two could lead to dangerously high blood pressure known as hypertensive crisis , but that depends on your specific MAOI medication.
People may not have to avoid it completely, she says. Also, according to Freirich, there is some concern regarding soy products and thyroid function for people on thyroid medications. Then there's this to keep in mind: Soy is a common food allergen, particularly in young children. In one "unusual" case , a man who consumed excessive amounts of soy products developed gynecomastia, which is a condition of overdevelopment or enlargement of breast tissue in men or boys.
Here's What a Nutritionist Says. Some prep is required before you cook your tofu. It comes packed in water, so the first step is getting rid of as much liquid as possible. This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods. A diet that contains a variety of plant-based foods appears to contribute to overall health and wellbeing, and a lower risk of conditions such as obesity , diabetes , and heart disease.
Research has linked tofu, with its high levels of isoflavones, to a lower risk of several age- and lifestyle-related diseases. Studies have indicated that daily consumption of soy may decrease markers for cardiovascular disease risk, including weight, body mass index BMI , and total cholesterol.
The FDA has set 25 g a day of soy protein as the minimum intake needed to impact cholesterol levels. Consuming tofu as an alternative to animal protein can help lower levels of LDL cholesterol.
This, in turn, decreases the risk of atherosclerosis and high blood pressure. Several clinical and experimental investigations have suggested that genistein, the predominant isoflavone in soy, has antioxidant properties that may inhibit the growth of cancer cells. In the past, confusion has arisen about the safety of consuming soy after a breast cancer diagnosis. This is because isoflavones have a chemical structure similar to that of estrogen , and high levels of estrogen can increase the risk of breast cancer.
However, consuming moderate amounts, or less than two servings a day, of whole soy foods, does not appear to affect tumor growth or the risk of developing breast cancer.
Instead, there is growing evidence that regular soy intake may decrease breast cancer recurrence. However, the evidence is not yet strong enough to recommend soy to all breast cancer survivors. Researchers call for more studies to confirm how genistein works, how it could be used therapeutically, and its bioavailability, or how well the body can absorb it. People with type 2 diabetes often experience kidney disease, causing the body to excrete an excessive amount of protein in the urine.
Evidence from one study has indicated that those who consumed only soy protein in their diet excreted less protein than those who only consumed animal protein. Protein, and particularly soy protein, may enhance renal function, and it could have benefits for people who are undergoing dialysis or kidney transplantation. One meta analysis of nine trials showed a positive effect of soy on some biomarkers of those with chronic kidney disease. This may be due to its protein content, but also because of its impact on lipid levels in the blood.
Soy isoflavones may help reduce bone loss and increase bone mineral density, especially after menopause. They have also been reported to reduce some other symptoms of menopause. Some research has suggested that consuming soy products may help relieve symptoms of menopause, such as hot flashes, because of the phytoestrogens they contain.
While symptoms may differ between women, hot flashes appear to be far less common in Asian countries, where people consume more soy. Conflicting results have been produced, but there is evidence that consuming soy products that are rich in genistein may help reduce the frequency and severity of hot flashes.
Of course, it is up to you to experiment! Try slicing, marinating and grilling it, or chopping it up into smallish pieces and frying it with garlic until golden. Silken tofu is a creamy, softer product. Tofu and all soya products contain large amounts of oxalate.
Individuals with a history of kidney stones containing oxalate should avoid over consuming soya products. Before changing your diet, it is advisable that you speak to your GP or an alternative health professional.
Kerry Torrens BSc. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.
Jo Lewin is a registered nutritionist RNutr with the Association for Nutrition with a specialism in public health. All health content on bbcgoodfood. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Subscriber club Reader offers More Good Food. Sign in. For a heartier, spongy fried tofu taste without the frying, Caspero suggests freezing tofu in its package, then thawing and cooking in a wok to make tofu nuggets.
Treat firm or extra-firm tofu like chicken breast in just about any recipe. In a stir fry, sear tofu in a wok to create a crust, then remove and add veggies. When the veggies are cooked, add the tofu back in with your sauce and mix.
You can also cover tofu in sauce and bake it in the oven with veggies, or cube it and air-fry it with seasoning or marinade. Tofu may help you to lose weight by keeping you fuller for longer on fewer calories than meat. It may reduce the risk of heart disease, especially when swapped for saturated fat-heavy animal proteins. Soy foods like tofu also contain isoflavones, which act similarly in the body to estrogen.
This means regularly eating tofu may lower the risk of certain hormonal cancers, including breast and prostate cancer, and diabetes, as well as possibly reduce the symptoms of menopause.
Not a vegetarian or vegan? C olleen de Bellefonds has been covering health and wellness for over a decade for publications including U. She lives in Paris, where she shares her croissants with her dog and plans her weekends around runs by the Seine.
Skip to main content Skip to footer. ZeroPoint Foods. Success Stories. Digital Unlimited Workshops. Stay Healthy. Unlimited Workshops Virtual or in-person Workshops. Digital Coach-led events. Tofu: What is it and is it good for you? Can eating tofu help you reach your health goals? Read on for a science-backed exploration of tofu. By Colleen de Bellefonds.
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