While eating soy isn’t essential on a plant-based diet, including soy options such as tofu, tempeh, edamame and soy milk can be a great way to get protein and certain nutrients like calcium and iron on a plant-based diet. Soy is a complete source of protein and it also contains healthy fats that may help to reduce the risk of developing cardiovascular disease.

Moderate consumption of 2-3 servings per day has been shown to protect against breast cancer. For those who have had breast cancer, soy has been shown to reduce the risk of recurrence and death from breast cancer. Consuming 1-3 servings...