It depends on the benefits you are looking for and how the foods are prepared. Soy is naturally low in saturated fat and high in fiber and healthy fats.
Recently the FDA proposed revoking a claim that soy can reduce your risk for heart disease, citing inconsistent findings. Health experts say eating soy instead of red meat may lower level of bad LDL cholesterol to a small extent.
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As for breast health, soy products contain plant estrogens. And some studies show those chemicals could stimulate cancer cell growth. But one recent study shows, soy may actually decrease breast cancer risk.
Overall, soy is a good source of plant-based protein. But experts warn processed soy doesn’t offer the same health benefits of natural soybeans. So stick to natural sources, such as edamame, soy nuts, or tempeh.