What is the big deal with tofu?
In the ER+/PR+ breast cancer survivor community you and I are part of, it comes down to three things:
- It’s soy
- It’s scary
- It’s misunderstood
This post isn’t a deep-dive into soy, rather, on none other than National Tofu Day (I’m not kidding), it’s a way to shine a spotlight on the current evidence-based information about this confusing food.
Also, if you’ve not already done so, let this post encourage you to add tofu to your post-treatment diet for its versatility, deliciousness, and impressive nutritional benefits.
UNCERTAIN ABOUT SOY?
According to the American Institute for Cancer Research:
“Consistent findings from population studies indicate no increased risk for breast cancer survivors who consume soyfoods. In fact, limited evidence shows potential for greater overall survival, and perhaps decreased recurrence, among women a year or more after diagnosis who include moderate amounts of soy. Overall, these population studies do not show any harmful interactions between soy food and anti-estrogen medications. A small number of studies even suggest soy foods may be most protective for women who take tamoxifen or an aromatase inhibitor, but more research is needed.”
Maybe you’ve read information about soy (particularly with regard to phytoestrogens), and you’re still not convinced it’s okay to eat.
I always remind my clients that once they learn the current, evidence-based recommendations about ANY food, they must make their own decision about what to eat and what to avoid.
Same goes for soy.
Personally, I include whole soy foods (tofu, tempeh, miso, edamame, plain soy milk) regularly in my post-treatment diet, and did so even before 2014 when I was diagnosed.
Remember, I’m you!
As a fellow survivor of ER+/PR+ breast cancer I promise you, I wouldn’t encourage you to eat any food that I wouldn’t eat.
Cross my heart.
TOFU INSPIRATION
Need some fresh ideas for adding tofu to your diet?
- HUMMUS: To food processor add 2 cups garbanzo beans (chickpeas), 1 clove garlic, ¾ cup silken tofu (drained), 3 tablespoons fresh lemon juice, 2-3 tablespoons tahini, ½ teaspoon Kosher salt and freshly ground black pepper to taste. Blend until smooth, thin with water to desired consistency.
- GRILLED: Drain a 16 ounce block of extra firm tofu. Slice into rectangles, sprinkle with salt and black pepper. Heat a large skillet over medium-high heat. Add 1 tablespoon olive oil and swirl it around to coat bottom of skillet. Add tofu slices to pan and grill until golden brown (approximately 8 minutes), then flip and cook on the other side.
- PUDDING: Melt 1 cup dark chocolate; add to food processor with 16 ounces silken tofu (drained), 3 tablespoons cocoa powder, ¼ cup maple syrup. Blend on high until smooth, pour into individual ramekins and refrigerate overnight.
- SMOOTHIE: Add 4 ounces silken tofu (drained) to your favorite smoothie recipe.
____________________________________________________________________________
Thanks for reading my blog post! Inspired and/or enlightened by what you read? Be sure to subscribe so you never miss a new post.
Subscribe by CLICKING HERE to get your FREE copy of The Five Foods Survivors Should Eat
CLICK THIS LINK and watch my 2-minute Peaceful Plate program video!
Follow me on Instagram @hormone.breastcancer.dietitian
This information is for educational purposes only and is not intended as medical advice. Please consult your dietitian or doctor for guidance specific to your needs.
____________________________________________________________________________
SOURCE:
Soy: Intake Does Not Increase Risk for Breast Cancer Survivors