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Articles March 2018 Issue

Soy: Still Good for the Heart?

As FDA reconsiders soy protein’s cardio benefits, don’t give up on this nutritious food. It is still considered a part of a healthy dietary pattern.


mage © margouillatphotos | Getty Images

Tofu is a versatile soy-based protein source that can be incorporated into a variety of meals.

Since 1999, the Food and Drug Administration (FDA) has allowed manufacturers of soy-based food products to claim that “consumption of 25 grams of soy protein a day, as a part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.” This package labeling language was authorized based on preliminary evidence that incorporating soy in your daily meals can lower “bad” LDL cholesterol levels enough to reduce the risk of heart disease.

But in November 2017, the FDA announced the findings of a comprehensive review of research on soy protein and heart health—some of it by Tufts nutrition scientists. The FDA concluded that research to date does not offer strong enough evidence on the relationship between soy and heart disease to support the current health claim.

After reviewing public comments—including from the soy foods industry, health advocacy organizations and the general public—the FDA will make a decision. It’s possible that if the heart-health claim continues, it will do so only in a diluted form, as what is called a “qualified” claim with wording that acknowledges the scientific uncertainties.

Although it remains unclear whether soy protein improves heart health, soy foods still fit into a healthy eating plan. Soy is a legume, like peanuts, beans, peas, chickpeas, and lentils, and by weight is about one-third protein. In the 2015-2020 Dietary Guidelines for Americans, soy is recommended as a healthy protein source, and also provides, polyunsaturated fatty acids, fiber, magnesium, selenium and zinc.

“There are many beneficial components in soy foods,” says Alicia Romano, MS, RD, LDN, Registered Dietitian, Frances Stern Nutrition Center, Tufts Medical Center. “Soy foods are an excellent source of vegetable-based protein—a great replacement for meat and animal proteins. They are rich in fiber and heart-healthy unsaturated fats.”

How to Add Soy to Your Diet: Soy products that are more “whole” and less altered, like plain cooked soybeans (edamame) and soymilk, are more consistent with a healthy eating pattern. When eaten in place of red meat or refined carbohydrate foods, soy can boost the quality of your diet.

Here are common options:

Soybeans: The mature (fully developed) soybean is harvested from a pod, making it a legume (bean). Like other beans, you can sprinkle them on salads or use them in vegetarian chili, soups and stews. Cooked and puréed soybeans can be used to make a vegetable dip or spread. Edamame are immature (green) soybeans still in the pod and are eaten commonly in Asian cultures. Typically, the pods are boiled or steamed and sprinkled with salt. They are good as an appetizer, snack or potluck dish.

Soymilk: Soymilk is made by soaking, grinding, boiling and filtering soybeans. “Fortified soy milk is a good source of protein and calcium and, actually, it’s the most comparable alternative to cow’s milk among the other vegetable-based milks, such as almond and rice milk,” Romano says. “But choose unsweetened varieties.”

Tofu: This soy food is made by coagulating soymilk into curds and pressing them into blocks. It comes in soft (“silken”), firm or extra-firm versions. Tofu provides a relatively large amount of protein per calorie. Silken tofu can be used in smoothies and dressings, while firm tofu can be incorporated easily into soups, stews and stir-fry dishes. A half cup (100 calories) of raw firm tofu contains about 11 grams of protein.

Tempeh: Made from fermented soybeans, tempeh has a stronger flavor than the relatively bland-tasting tofu typically consumed in the US. A half cup contains about 15 grams of protein.

Miso: Miso is a paste made from fermented soybeans, sometimes with rice, barley or other grains. It can be used to flavor sauces, spreads and soups. Miso typically contains a lot of salt so use only as a seasoning and in moderation.

Soy Nuts: These are roasted soybeans that come plain, lightly salted or flavored. Soy nuts are a filling snack, nutritionally equivalent to tree nuts and seeds. With any nut, choosing an unsalted or lightly salted variety is your best bet to avoid excessive sodium.

Prepared Soy Foods: A wide range of prepared and packaged food products tout their soy content. Soy is often added to hot cereal mixes and breakfast bars to boost protein. Soy nut butter, made from roasted soybeans, is a good source of protein and unsaturated fat. But some packaged or frozen soy products may contain high amounts of sodium and added sugar. Romano cautions, “Scan the ingredients list and the Nutrition Facts panel as you would any other packaged food.

Comments (7)

I eat a LOT of soy protein - as unsweetened soy milk, soy pasta, soy-based protein bars, soy yogurt.

At my age-73 physical, my LDL was 59 (HDL was 63). I think the soy helps, but I also get lots of exercise and eat no meat.

Posted by: stpeters43 | February 21, 2018 12:43 PM    Report this comment

I have had estrogen-positive breast cancer. Does anyone know what soy products I can safely eat?

Posted by: GiffWiff | February 22, 2018 12:18 PM    Report this comment

This article neglects to mention that most soy and soy based ingredients are genetically modified. Although soy's health benefits are questionable due to it raising estrogen levels, if purchasing soy, definitely get organic or at least non-gmo.

Posted by: Matt R | December 18, 2018 1:51 PM    Report this comment

GMO is a significant consideration. Would think using organic is safer but still may have pesticide contamination.

Posted by: Kay | December 18, 2018 7:00 PM    Report this comment

Soy still carries a risk for those of us with estrogen positive breast cancer according to many authorities. I will not take it.

It is unfortunate that trends, probably generated by the manufacturers, are started and believed. The truth about vitamins is often distorted. They all play on our fears.

Posted by: koyotekathy | February 5, 2019 2:16 PM    Report this comment

"Big Nutrition" is still in lockstep with "Big Food." Time to cut the cord Tufts Nutrition Letter. Processed soy is one of the most ludicrous and dangerous foods one can put in their body. There are dozens of other foods you can highly recommend that Nature, in its wisdom, gives us without any modifications necessary.

Posted by: SnarkyEyeCanBe | February 5, 2019 3:38 PM    Report this comment

Please stop condemning genetically modified foods. ALL FOOD IS GENETICALLY MODIFIED including hybrids and so called organic varieties. GMO seeds include protein containing genes that repel diseases and insects. There are no harmful or poisonous materials added to GMO seeds I agree that there is a problem with Roundup Ready (Glyosphate) resistance, but farmers can use natural weed control methods (e.g. mulch, weed removal machinery ,crop rotation and other methods). If organic farmers were to use GMO seeds and natural weed control they will get crops that are not damaged by insects and diseases.The question I have for organic farmers that use hybrid seeds is: how much of your crop was destroyed by insects because you didn't have the right natural predators or destroyed by diseease because your hybrid variety did not have disease resistant genes?

Posted by: shining teeth | February 6, 2019 4:55 AM    Report this comment

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