The soy controversy revisited. Plus, how to cook tasty tofu.
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| | | | I was a soy milk and tofu kid, so when I see the safety of soy being questioned, I'm always skeptical. After all, I turned out perfectly 😇. Seriously, though, these days most experts agree that soy isn't only safe but extremely good for us. So why all the controversy? Today, we look into the origin of the soy fears and where the research currently stands. | | We'll also be talking about: | | | | Stay sharp,
Ginger Wojcik
Newsletter Editor, Healthline | | | | |
| |  | | Written by Ginger Wojcik
August 30, 2023 • 4 min read | | | | | | | |
| |  | | | Is soy good or bad for me? | Humans have been growing soybeans for at least 3,000 years. But for the past 25 of those, there have been lots of debate about how this legume might affect our health.
Here's the gist of the soybean controversy: - Soybeans are super high in isoflavones, compounds with a very similar chemical structure to estrogen.
- There have been studies (many of them in animals) suggesting isoflavones can affect hormone levels, increase the risk of certain cancers, and suppress thyroid function.
- However, a 2016 research review found a lack of human studies to back up these claims. The researchers also noted that animals metabolize isoflavones differently, meaning many of these findings don't apply to humans.
Bean benefits. These unfounded claims tend to distract us from the fact that soy is a uniquely nutritious food. For example, it's an excellent plant-based source of high-quality protein and calcium, two nutrients we often lack. Soy is also linked to an impressive list of health benefits, including a reduced risk of breast and other types of cancer.
Want to eat more soy? Try foods like tofu, tempeh, miso, and soy milk. (Keep scrolling for a yummy tofu recipe!)
Read more about soy: | | | | | | |
| | | | Editor faves with health perks | | | | | | |  | | EZ Tofu Press | | If you're still pressing your tofu between a plate and a stack of books, it might be time to level up with a tofu press. (And if you don't press your tofu at all, do yourself a favor and read the story below!) This handy gadget comes with easily adjustable tightening knobs, giving you the ability to press a block of tofu in 15 minutes. It's also dishwasher safe and easy to store. | | | Every product we recommend has gone through Healthline's vetting process. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline is owned by RVO Health. | | | | | | | | | | | |
| |  | | | How to cook tofu that tastes good | | I used to just wing it when cooking tofu, and let me tell you, the results were not great. Then one day in a moment of brilliance I turned to Google, and my life was forever changed. | | While tofu is easy to mess up, it's also easy to get right, granted you know some basic rules. One surefire way to successfully pull off a tofu dish is by giving it a crispy outer layer. | | Follow these tips to crisp up your tofu: | | • | Buy firm or extra firm: Silken tofu has its uses (hello, tofu frosting), but crispy is not one of them. | | • | Press it first: This gets rid of moisture and keeps the tofu from falling apart. | | • | Coat it: Toss the tofu in either cornstarch or flour, egg, and bread crumbs (in that order) for a textured coating. | | • | Preheat the pan: The oil should be sizzling before you throw on the tofu. | | • | Use a high heat oil: Opt for sesame, avocado, or sunflower oil. | | | Should you marinate tofu? Yes, but think minutes rather than hours or days. Because tofu is so absorbent, it soaks up flavors quickly. If you let it sit too long, the flavors can become overwhelming. | | Give these innovative tofu recipes a shot: | | | We want to know: What's your favorite way to eat tofu? Email us at wellnesswire@healthline.com to share your thoughts. (Please note that we may use your name and response in an upcoming edition!) | | | | | | |
| | | | Thanks for reading, friends! Want more tips for cooking healthy and delicious food? Sign up for The Nutrition Edition, where we serve up the latest nutrition news plus a weekly recipe to try.
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