Soyfoods

Fueling the Future: The Role of Soy Foods

What are soy foods?
For centuries, soy has been a nutritional cornerstone, evolving from an Asian staple to a global powerhouse. This sustainable, high-quality protein is essential for feeding the growing world.

Soy products are versatile and readily available, making it easier than ever to incorporate them into your daily diet. The supermarket offers a wide array of options across various categories. In the produce section, you’ll find unfermented soy foods like edamame, tofu, and soy-protein smoothie drinks, as well as tempeh and miso, fermented soy products. The dairy aisle features soy-based cheese, yogurt, and soymilk, while the beverages section offers protein-fortified drinks and meal replacements. For frozen convenience, look for soy-based meat alternatives, non-dairy frozen treats, pre-made meals, and edamame. The pantry section is stocked with hot and cold cereals, protein bars, packaged noodles and soups, protein-fortified baked goods, soy nut butter, soy nuts, and dry soybeans. Additionally, other soy-derived products like soy flour and soybean oil (or vegetable oil / cooking oil) are commonly found. These diverse options provide numerous ways to enjoy soy, whether as part of main meals, snacks or desserts.

And let’s not forget that U.S. Soy’s biggest consumer is animal agriculture (feed for poultry, swine, dairy and aquaculture). Soy is your protein’s favorite protein. Get more information at U.S. Soy Center for Animal Nutrition and Health.

Why soy foods matter

Benefits of Eating Soy Foods (source)
Soy is a high-quality plant protein, providing all nine essential amino acids in the amounts our bodies need for optimal function. The nutritional profile of soy is a unique combination of protein, essential fats, vitamins, and minerals. Soy protein is similar in quality to animal protein. Eating soy foods provide multiple health benefits, including:

  • Cardiovascular Health: Soy foods can work in multiple ways to help lower your heart disease risk; they can lower blood cholesterol levels, and they contain lower levels of saturated fat than other common protein sources. Soy is the only plant-based protein with an FDA-authorized health claim stating that “25 grams of soy protein a day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.” Additionally, soybeans contain components that may have beneficial effects on blood pressure. Isoflavones may improve artery health, while soy protein may modestly lower blood pressure. Studies also indicate that soymilk (both sweetened and unsweetened) consumption is associated with reductions in systolic and diastolic blood pressure. (source)
  • Chronic Disease Prevention & Cognitive Function: Soybean oil (often labeled vegetable oil) is predominately monounsaturated fatty acids and omega-6 and omega-3 polyunsaturated fatty acids. A review of the research (source) suggests that increased consumption is associated with reduced inflammation and lower risk of chronic conditions like cardiovascular disease and type 2 diabetes. Furthermore, soy food consumption may contribute to brain function as we age due to the isoflavone content.
  • Cancer Risk Reduction: Eating soy foods may help reduce the risk of developing prostate cancer. One meta-analysis showed that soy consumption was related to an approximate 26% reduction in risk when the highest reported intake was compared with the lowest reported intake. Consuming one to two servings of soy foods daily during childhood and adolescence, such as a cup of soymilk or tofu, may reduce breast cancer risk later in life. Some population studies show that consuming soy after a breast cancer diagnosis may reduce breast cancer recurrence and mortality. Leading health organizations, including the American Cancer Society and the American Institute for Cancer Research, have concluded that soy foods are safe for breast cancer patients. (source)
  • Skin Health, Menopause Symptoms & Weight Management: Research suggests soybean isoflavones help reduce wrinkles and improve other aspects of the skin. Consuming about two servings of soy foods per day may improve skin appearance in lighter-skin postmenopausal women, with benefits such as reducing facial wrinkles and increasing skin hydration. Clinical studies (source) have shown that consuming soybean isoflavones—the amount contained in two servings (1 cup) of soymilk or tofu—may reduce the frequency and severity of hot flashes. Eating soy may also support weight management by providing nutrient-dense snacking options, offering high-quality protein that imparts a sense of fullness, and helping reduce excess body fat.

The Truth About Seed Oils: Separating Fact from Fiction
Seed oils are a hot topic, and it’s crucial to understand their role in a healthy diet. Seed oils are oils made from the seed of a plant and include corn, canola, cottonseed, sunflower, soybean, safflower, grapeseed, and rice bran oils. Despite some misinformation espousing the opposite, leading health organizations recommend vegetable oils, including soybean oil, as part of a balanced eating plan. Why? Because they’re predominately packed with essential fatty acids and offer significant health benefits. Get all the latest information about seed oils at the Seed Oil Hub.

  • Expert Endorsement: The American Heart Association supports the inclusion of omega-6 fatty acids, which soybean oil contains, as part of a healthy diet. Polyunsaturated fats help the body reduce bad cholesterol, lowering the risk for heart disease and stroke. There’s no reason to avoid seed oils and plenty of reasons to eat them.
  • Scientifically Proven Benefits: A peer-reviewed study in the British Journal of Nutrition links consumption of seed oils high in unsaturated fatty acids (including linoleic acid) to numerous health advantages.
  • Essential Fatty Acids: Seed oils are a source of omega-3 and omega-6 fatty acids, vital for overall health and well-being.
  • Versatile & Practical: They’re versatile in cooking, affordable, and a good source of antioxidants. One variety in particular, high oleic soybeans, boasts a high smoke point for cooking.
  • Cholesterol-Lowering Power: Soybean oil lowers blood cholesterol when replacing saturated fat – a claim recognized by the FDA. (source)
  • Vitamin Boost: Just one tablespoon of soybean oil provides 21% of your daily Vitamin K and is a source of Vitamin E. (source)
  • Omega-6 Advantage: Linoleic acid, an essential omega-6 fatty acid, is linked to a lower risk of cardiovascular disease, coronary heart disease, type 2 diabetes, reduced inflammation, and overall mortality. (source)

Key Messages: U.S. Soy – Nourishing You, Sustainably.

  • Isoflavone Advantage: Isoflavones, naturally occurring compounds found in soybeans, are associated with several health benefits. Research suggests they may play a role in cancer prevention, particularly for hormone-related cancers, and contribute to heart health. Additionally, isoflavones have been linked to healthy aging, including reducing bone loss and hot flashes in menopausal women, and improving skin health by reducing wrinkle severity. (source)
  • Allergy Considerations: The prevalence of soy allergy in adults and children is lower than the other major food allergens (except sesame). In fact, The American College of Allergy, Asthma and Immunology estimates less than 1% of all children have a soy allergy. Of those, an estimated 70% will outgrow it by age 10. In 2022, the Food and Agriculture Organization and World Health Organization recommended removing soybeans from the global list of priority food allergens because of the generally low prevalence of soy protein allergy, the relatively low potency of soy protein for triggering an allergic response and because of the low proportions of anaphylaxis, and especially severe anaphylactic reactions. Visit SNI Global to learn more on this topic. For those who are allergic to other sources of protein (e.g., dairy or meat), soy is an important source of key nutrients.
  • Ultra-Processed Foods (UPF): There are no standard definitions of UPFs today. A food’s healthfulness is best measured by its nutrient content and its effects on health—not by its processing level. Soy foods are nutrient-dense and offer health benefits regardless of processing classification. Although total ultra-processed food intake is linked with a range of adverse health outcomes, these associations are driven mainly by certain subcategories of ultra-processed foods (processed meats, sweetened beverages). Health guidance should be based on nutrient content and proven health effects—not just processing level. Soy foods are a prime example of how modern food processing can deliver nutrient-dense options. (source)
  • Women and menopause – Soy, a uniquely rich source of isoflavones, can offer notable benefits for postmenopausal women. Research indicates that isoflavones can help alleviate menopause-related hot flashes, with studies showing a significant reduction in both frequency and severity of symptoms. Additionally, soy consumption may contribute to bone health, which is crucial during the postmenopausal period when estrogen levels decline and fracture risk increases. These benefits make soy foods an appealing nutrition-forward alternative for managing menopausal symptoms and supporting overall well-being. (source)
  • Men’s Health – Soy foods offer significant health benefits for men. Research indicates that soy protein supplementation can lead to gains in strength and lean tissue comparable to whey protein. Also, studies show soy protein modestly lowers low-density-lipoprotein cholesterol levels. Clinical studies consistently show that neither soy foods nor isoflavones negatively affect circulating testosterone or estrogen levels, nor do they adversely impact sperm or semen parameters. (source)
  • Child Nutrition and Infant Formula: Establishing healthy eating habits early in life is crucial for long-term health, as childhood dietary patterns can influence the risk of chronic diseases in adulthood. Soy foods offer a beneficial role in the diets of infants, children, and adolescents, providing high-quality protein and contributing to overall diet quality. Soy infant formula is a safe and appropriate option for infants, and research indicates that soy protein favorably affects lipid levels in children. Despite some concerns, clinical evidence shows that soy does not exert adverse hormonal effects in children, and studies suggest that early life exposure to soy may even reduce breast cancer risk later in life. Moreover, soy foods are generally well-accepted by children, making them a practical and healthful addition to their diets. (The information provided here is for informational purposes only and is not intended as a substitute for professional medical advice. Please consult with your pediatrician or a qualified healthcare provider to determine the best approach for your child (source)
  • For additional fact sheets on soy foods, visit org.

Explore More: Your Guide to Soy Foods & Seed Oil Information

  • Soy Nutrition Institute (SNI) Global: org – A global scientific voice of soy for human health and nutrition. Soy Nutrition Institute Global discovers, illuminates, and advocates for soy’s role in human health and nutrition using scientific evidence to promote consumption globally.
  • Soy Connection: com – Your go-to source for soy recipes, nutrition information, and the latest research.
  • S. Soy: ussoy.org – Discover the power of U.S. Soy: sustainability, innovation, and global impact.
  • Center for Food Integrity: org – Learn about food safety, transparency, and building trust in the food system.