Soy & tofu

What it does

Isoflavones and plant protein replace animal protein; meta-analyses show modest LDL reduction.

• Lowers LDL cholesterol

Why there is no number here

No lifespan study covers soy & tofu. Rather than invent a figure, we say so. What it does have evidence for is cholesterol. Plenty of good food has no mortality data behind it — that does not make it bad, it makes it unmeasured.

What it is made of

• Isoflavones
• Plant protein
• Fibre

Which kind

• Edamame — young soybeans, whole and unprocessed
• Tofu — curd of soy milk — isoflavones intact
• Soy protein isolate — processed away from the whole food

How to eat it

Whole soy foods, not isolated supplements.

Source: Jenkins et al. · JAMA, 2006 (meta-analysis).

Minutes derived from Fadnes LT, Økland J-M, Haaland ØA, Johansson KA. Estimating impact of food choices on life expectancy: A modeling study. PLOS Medicine 19(2):e1003889, 2022. doi:10.1371/journal.pmed.1003889