“It’s almost a no-brainer that people should choose tofu and other plant-based proteins instead of animal source proteins,” particularly those from processed and red meats, which are associated with a higher risk of heart disease, diabetes, colorectal cancer and earlier death, Dr. Sun said.
And, he added, eating more plant-based foods can “not only improve human health, but also improve the health of the globe,” because protein sources like soy, beans, peas and nuts have lower greenhouse gas footprints than meat, cheese or eggs.
How to incorporate more soy foods into your diet
As a dietitian, Ms. Bragagnini has found that tofu is sometimes a hard sell when she recommends it to clients.
“They just roll their eyes,” she said, “but they’ve never really even tried it.”
Tofu and tempeh, which is made from fermented soybeans, take on virtually any flavor profile and can be baked, sautéed or simmered in a sauce — or, Ms. Bragagnini’s favorite, crisped in an air fryer.
And if those blocks of soy protein just aren’t your jam, she suggested snacking on soy nuts, steaming some edamame or making smoothies with unsweetened soy milk.
Ms. Bragagnini encourages people to include one or two servings of soy foods in their daily diet.
But she cautioned against using isoflavone supplements, which can contain far greater amounts of the compounds than are found in foods. And, as with all supplements, they are not well regulated by the Food and Drug Administration. “If a little is good, a lot is not necessarily better,” she said.
