Intake of High-Quality Plant-Based Protein

Protein is the foundation of every cell in the human body, essential for everything from building and repairing muscles, skin, and tissues to supporting the production of hormones and enzymes. If you follow a plant-based diet, soy is a nutritional source you can't afford to miss. Traditional soy foods like tofu and edamame both provide high-quality protein. According to the U.S. Department of Agriculture (USDA), one cup (155 grams) of shelled edamame contains 18.4 grams of protein, while half a cup of firm tofu contains 21.8 grams of protein. For a 60 kg adult, consuming just one cup of edamame and half a cup of firm tofu can meet nearly half of their daily protein requirement.

Reducing the Risk of Heart Disease

Another major benefit of daily consumption of traditional soy foods is the potential to lower the risk of heart disease. A recent study published in the journal Circulation found that people who consumed at least one serving of tofu per week had an 18% lower risk of heart disease compared to those who ate it less than once a month. In fact, soy is the only plant-based protein authorized for a health claim by the U.S. Food and Drug Administration (FDA), which states that incorporating soy protein into a diet low in saturated fat may help reduce the risk of coronary heart disease.

Helping to Lower Cholesterol

Eating soy foods may also help lower your low-density lipoprotein (LDL, or "bad cholesterol") levels. A 2019 review published in The Journal of Nutrition found that consuming 25 grams of soy protein daily (slightly more than the amount in half a cup of firm tofu) for six weeks lowered LDL cholesterol by 3% to 4% compared to those who did not consume soy protein. Although the debate about soy's potential to lower cholesterol continues, incorporating these low-saturated-fat soy foods into your diet is still a wise choice. For example, one cup of edamame contains only about 1 gram of saturated fat, and half a cup of firm tofu contains 1.5 grams, making them excellent replacements for high-saturated-fat animal proteins.