Plant Shift

love ♥ living ♥ vegan

Following a plant-based or vegan lifestyle, is about food, drink, clothes, shoes, body treatments, hair products and more. 

It's a conscious decision to think, walk and possibly, talk a better lifestyle. 

I support individuals who are thinking about making the shift, as well as, those who have already begun their plant-based journey.

Filtering by Tag: Tofu

Conclusion: The effects of soya on health and the environment

This post is the final part of a four part series of posts. You can find the introduction (part one) here, part two here and part three here. I've been asked many questions about soya and I've heard contradictory opinions too, so I asked Sagar Kirit Shah to write an article it. Here's his conclusion.

Conclusion - the effects of soya on health and the environment

In summary, my view is that soya not a health risk, but is certainly not a health panacea and is by no means necessary for good health on a vegan diet.

Buying power

I also believe it is relatively straight forward to avoid some of the adverse environmental effects by purchasing soya products made with non-GM beans from plantations not associated with rainforest destruction.

Lightly processed vs highly processed

I believe there is nothing wrong with enjoying the taste and convenience of soya products as part of a healthy, balanced diet.

Just try and remember it is much better to go for lightly processed, whole bean, products (e.g. whole bean soya milk, tofu, tempeh, natto, miso, edamame) than for products which are highly processed (e.g. meat analogues made using texturised soya protein, soya alternatives to single cream and soya ice cream).

Previous articles in this series

Part 1 - Should we consume soya or not?

Part 2 - Does soya consumption have a negative impact on health?

Part 3 - Is soya good for the environment?

“I've been vegan for about 10 and a half years. It's been all good. I'm obviously much healthier.”
- Woody Harrelson

Will soya consumption have a negative impact on my health?

This post is part two of a four part series. You can find the introduction (part one) here. I've heard a lot of varying comments about soya so I asked a friend to write an article examining whether it's safe to consume or not! Over to Sagar Kirit Shah.

Media coverage about soya

Every few months a study in the media comes out noting beneficial or harmful effects of soya products with some media stories reporting beneficial effects and others reporting harmful effects – it is not surprising that many people are confused about whether soya is beneficial or harmful for health.

Health benefits of soya

The main health benefit associated with soya is cholesterol-lowering effect.

It is claimed that when 25gm of soya protein per day is consumed as part of a diet low in saturated fat, studies have shown a cholesterol lowering effect among people with raised cholesterol levels. This is a well-established result[1], though it is likely that some of the cholesterol lowering effect may come from the composition of diets with a high soya content[2].

Is soya isoflavone beneficial or not?

Many of the other health benefits and risks associated soya relate to isoflavones and the impact they may have on humans. Isoflavones are a class of phyto-oestrogens, hormone-like chemicals that occur in small amounts in many plants, seeds and grains.

Claims have been made the soya isoflavones may have beneficial effects for menopausal symptoms, breast cancer protection (by counteracting oestrogen’s cancer-causing potential) and bone health.

At the same time, claims have been made that soya isoflavones may have adverse effects for breast cancer risk and male fertility, and concerns have been raised regarding the impact that soya isoflavones may have on children.

A good 'story' vs. ignoring the results of lots of evidence

While many media articles have been written about these claims, in attempt to generate interesting stories, most overlook the wide evidence base examining the impact of soya on health (it is one of the most studied foods in the world), and exaggerate the importance of a small finding in a single paper.

The reality is that a majority of the studies on these issues are contradictory and inconclusive. Some studies show a weak beneficial effect, while others examining the same issue show a very weak adverse effect or find no effect at all. It is thus unsurprising that many end up getting confused at the contradictory stories reported in the media.

Summary - is soya healthy or not?

Overall, there is nothing to suggest that consuming soya products is unhealthy poses a health risk, at least in the quantities consumed by most vegans in the UK (around 15gm of soya protein per day).

Other factors that should not be ignored

If you do not already lead a very healthy lifestyle, the conclusion that most experts have reached is that it is likely there will be much bigger gains to health from increasing intake of fresh fruit and vegetables, reducing processed/fatty foods, increasing exercise or reducing smoking/alcohol than there would be from doubling/halving or eliminating your soya intake.

How to get more nutrients out of soya

That said, it is worth noting that there are differences in the healthfulness of different soya foods. Soya beans, like all other plant foods, contain a wide range of beneficial macronutrients (carbohydrates, fats and proteins) and micronutrients (vitamins, minerals and other compounds). Heavy processing typically strips away many of the beneficial micronutrients, so lightly processed, whole foods are the best way to ensure these nutrients are absorbed.

Lightly processed soya foods include soya milk made with whole beans, and the soya products traditionally consumed in East Asian countries: tofu, miso, natto, edamame, and tempeh.

Processed foods

Soya oil, soya flour, texturised soya protein and soya lecithin are typically much more processed. In fact, the process for obtaining texturised soya protein involves crushing the soya bean at very high temperatures, and then passing the crushed soya bean through chemical solvents. Many of the beneficial nutrients and compounds in the soya bean are lost during this process.

Products made using processed soya ingredients (e.g. meat analogues, soya ice creams and soya alternatives to scream) are thus likely to be less healthful than their lightly processed counterparts.


1] British Nutrition Foundation (2002) ‘Soya and Health’ Briefing Paper

[2] Jenkins DJ et al (2006) Assessment of the longer term effects of a dietary portfolio of cholesterol-lowering foods in hypercholesterolemia Am J Clin Nutr Mar 83(3) 582-91

Part 3 - Is soya good for the environment?

Part 4 (final part) - Conclusion: The effects of soya on health and the environment

"You never hear anybody talk about mad tofu disease."
- John Robbins

Recipe: Quinoa served with tofu and broccoli cooked in soya sauce

This recipe makes a quick, simple and delicious dish. Whenever I make dishes with for example, quinoa, pasta, cous cous, I load it up with vegetables. I find this lighter on the tummy, healthier and feel more content afterwards.

This recipe serves 2.


  • 1 cup of quinoa
  • Salt
  • About 150g of Tofu
  • 1/2 a small broccoli
  • Coconut oil
  • Soy Sauce

How to make the quinoa

  1. Measure the dry quinoa
  2. The proportion of dry quinoa to cooked quinoa is about 1:3, so 1 cup of dried quinoa will make about 3 cups of cooked quinoa
  3. Rinse the quinoa under cold water and drain - it’s handy to use a fine mesh sieve for rinsing it
  4. Put the rinsed quinoa into a saucepan and add cold water - the quinoa to water ratio is 1:2, so use 2 cups of water for every cup of quinoa
  5. If you wish to give it a subtle flavour, add some vegetable stock to the water
  6. Add a little salt
  7. Cover and boil
  8. As soon as it starts to boil, turn the heat down and put the lid over the pan so that's it isn't fully covering it - this will stop it boiling over
  9. Simmer for 15-20 minutes - the quinoa becomes transparent when it’s cooked, except for a little spiral sprout
  10. If the quinoa is tender but there’s excess water in the bottom of the saucepan, leave the lid off completely for a few minutes until the water evaporates
  11. When it's done turn off the heat, put the lid on and let sit for about 5 minutes
  12. Use a fork to fluff up the quinoa and then serve it up

How to make the vegetable part of this dish

  1. Chop some Tofu
  2. Chop some broccoli
  3. Put a bit of oil in a wok
  4. Add the broccoli first
  5. Add some soya sauce
  6. Let it cook with the lid on using a medium/high heat
  7. Add the Tofu when the broccoli  is half done
  8. Mix and add to the plate of quinoa