Why Tofu Is Good for You – The Benefits of Eating Soy
Vegetarian and vegan diets are becoming more popular, and for good reason. They can be healthy, environmentally friendly, and humane. Many people choose to eat soy-based products, such as tofu, tempeh, and edamame, as a source of protein.
Soy is a complete protein, meaning it contains all the essential amino acids your body needs. It is also a good source of vitamins and minerals, such as calcium, iron, and magnesium. Additionally, soy is low in saturated fat and cholesterol-free.
Some studies have shown that eating soy can help reduce the risk of certain diseases, such as heart disease, breast cancer, and prostate cancer. Soy can also help to lower cholesterol levels and blood pressure.
So, can you eat tofu while pregnant for a health boost? Let’s take a look at the risks to help you decide if it’s right for you.
Why Tofu Might Not Be Good for Your Baby
Eating tofu once or twice a week won’t harm your baby, but eating it every day in large amounts may increase the risk of certain birth defects. Studies on animals have found that soy can disrupt the development of the reproductive system, but it’s not clear if this happens in humans. The risks that have been suggested include:
- early puberty, irregular menstrual cycles and fertility problems in girls;
- an increased risk of urological defects in boys.
Before studies on people confirm these risks, it’s best to eat tofu in moderation. Below, we’ll give you more details about the compounds in tofu that could be unsafe for you and your baby during pregnancy.
It Contains Isoflavones, Which Are Phytoestrogens
Tofu is a good source of isoflavones, which are plant-based compounds that can mimic the hormone estrogen in the body. Isoflavones can bind to estrogen receptors and can have either an estrogenic or anti-estrogenic effect, depending on the amount consumed.
During pregnancy, you need more estrogen to support the development of the fetus. However, too much estrogen can be harmful. It can lead to a condition called estrogen dominance, which can cause problems such as:
- implantation issues;
- mood swings and nausea;
- weight gain;
- breast tenderness;
- water retention.
So, can you eat tofu while pregnant? Eating large amounts of tofu can increase your isoflavone intake and may contribute to estrogen dominance. Experts recommend limiting your daily tofu intake to one or two servings. One serving is half a cup of tofu. If you’re worried about how much tofu you’re eating, talk to your healthcare provider.
It Contains Phytic Acid, Which Hinders Nutrient Absorption
Tofu is also a good source of phytic acid, which is found in the hulls of soybeans. Phytic acid can bind to minerals such as calcium, iron, and magnesium in the gut and prevent them from being absorbed. This can lead to deficiencies in these nutrients, which are essential for the development of the fetus.
Eating tofu in moderation is unlikely to cause deficiencies, but it’s best to eat a variety of nutrient-rich foods to ensure you’re getting all the nutrients you need. Tofu also lowers cholesterol levels, which isn’t ideal during pregnancy as your body needs cholesterol to synthesize hormones.
Can You Eat Tofu While Pregnant? The Verdict
So, can you eat tofu while pregnant? We recommend eating it in moderation as part of a varied and nutritious diet. If you’re worried about the effects of tofu on your pregnancy, talk to your healthcare provider.
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