Is soy safe to eat?


There’s a lot of information and misinformation about soy. Eating too much of any one food is not great for you as it can displace other nutrient dense options. In general, you should aim for variety and moderation with all foods to get the nutrients you need. When it comes to soy, research suggests that eating up to three servings of soy per day is safe, and quite healthy for both males and females.
What’s a serving?

  • One cup of soy milk
  • ¾ cup soy yogurt
  • ¾ cup soy beans or shelled edamame
  • 1/3 brick of tofu

Choose less processed options

Just like with all foods, unprocessed soy options such as those listed above are more nutrient dense and should be chosen more often than processed options such as veggie dogs or tofurky. This does not mean that you can never choose these options, but they should not make up the majority of your soy choices. Aim to get soy from whole food sources rather than supplements or soy protein powder.

Why is soy healthy?

Soy is a great source of nutrients and protein. Soy contains isoflavones that have been shown to be anti-inflammatory.

Questions about your diet and nutrition needs? All University of Guelph students have access to Student Wellness Services nutrition services (free and fee-based options are available). Students can access these services in three ways: