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Savoring Soy: Key Learnings and a Heavenly Edamame Recipe

If you’re interested in a plant-based diet, chances are you’ve come across conflicting information about soy. Some sources claim it’s a superfood packed with protein and other nutrients, while others warn that it can mess with hormones and lead to health problems. So, what’s the truth about soy? Let’s take a closer look.

First of all, it’s important to understand that soy is a complete protein, which means it contains all nine essential amino acids that our bodies can’t produce on their own. This makes it an excellent option for vegetarians and vegans who may struggle to get enough protein in their diet. Soy also contains:

  • fiber
  • vitamins
  • calcium
  • iron
  • potassium

What about the concerns about soy and hormones?

Some studies have suggested that soy can mimic estrogen in the body and potentially interfere with hormones, but the evidence is mixed. In fact, many studies have found that soy consumption is actually associated with a reduced risk of breast cancer and other hormone-related cancers. The key may be moderation – experts recommend consuming up to three servings of soy per day, which is roughly equivalent to a cup of:

  • soy milk
  • half a cup of tofu
  • a quarter cup of edamame

Speaking of edamame, this tasty snack is a great way to incorporate soy into your diet. Edamame are young soybeans that are still in their pods, and they’re typically boiled or steamed before being served. Not only are they a good source of protein and fiber, but they’re also low in calories and fat. Here’s a simple edamame recipe to try:

Spicy Garlic Edamame


  • 1 pound fresh or frozen edamame
  • 3 cloves garlic, minced
  • 1 tablespoon olive oil
  • 1 teaspoon red pepper flakes
  • Salt, to taste


  1. If using fresh edamame, rinse and pat dry. If using frozen edamame, thaw according to package directions.
  2. In a large skillet, heat olive oil over medium heat. Add minced garlic and red pepper flakes and cook for 1-2 minutes, until fragrant.
  3. Add edamame to the skillet and stir to coat with the garlic and pepper mixture. Cook for 3-4 minutes, stirring occasionally, until heated through.
  4. Season with salt to taste. Serve hot or at room temperature.

Click here to see the full scientific article from Nutrition Facts.

Don’t let myths and misinformation scare you away from trying this versatile plant-based protein. Give edamame a try with this easy and delicious recipe!

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All information and recommendations on this site are for information only and are not intended as formal medical advice from your physician or other health care professionals. This information is also not intended as a substitute for information contained on any product label or packaging. Diagnosis and treatment of any health issues, use of any prescription medications, and any forms of medical treatments should not be altered by any information on this site without confirmation by your medical team. Any diet, exercise, or supplement program could have dangerous side effects if you have certain medical conditions; consult with your healthcare providers before making any change to your longevity lifestyle if you suspect you have a health problem. Do not stop taking any medication without consulting with the prescribing doctor.