Is tofu bad for men. Some babies need to drink soy formula! And that is safe.

Is tofu bad for men. too much of any food is a bad thing.
Is tofu bad for men Sep 27, 2017 · The health benefits of tofu are extensive. This means that certain things in soy mimic the effects of estrogen in the body. 52 oz). Soy protein has been demonized due to its “estrogen-mimicking” compounds and lots of lousy science popularized in the media. Healthy Tofu For Men And Women. Soy isoflavones are thought to be estrogen-like and act as phytoestrogens in the body. Here’s why they can be a good replacement for dairy products — and no, they won’t cause breast cancer. And they aren't overweight, except for the sumo wrestlers. Abstract. Soy has been a dietary staple in Asia for many centuries, and studies suggest that it may offer some cardiovascular benefits. I like soy milk because it’s high in protein and I love tofu. Nov 15, 2023 · No, soy is not bad for men. Todd Kliman ventures into the science and Hodo foods. I was told by a doctor to avoid soy in its forms other than edamame, tofu, soy sauce, and soy milk due to a blood clotting condition I have. Nov 10, 2020 · The prevention of metastases is critical, as death from prostate cancer isn’t caused by the original tumor, but its spread throughout the body, which explains why it “is recommended that men with prostate cancer consume soy foods, such as soybeans, tofu, miso and tempeh. Procedural blanks did not contain significantly ele-vated estrogenicity (9. I was under the impression that organic, fresh tofu is one of the healthiest things you can eat, full of antioxidants and great for anti-aging and protein and cholesterol. If a bit of tofu here or there had any effect on estrogen levels then people who slam pure soy protein shakes would die. This estrogen-like activity has been the root of many concerns regarding soy's safety for men (R). Jun 11, 2020 · In a review of 15 studies in men, intake of soy foods, protein powders, or isoflavone supplements up to 70 grams of soy protein and 240 mg of soy isoflavones per day did not affect free Feb 24, 2024 · Research published in "The Journal of Nutrition" indicates that soy, including tofu, does not significantly alter hormone levels in men or women. Stick with 1 to 2 servings of whole soy foods (1 serving = 1 cup soy milk, ½ cup cooked soy beans, ½ cup edamame, 1 ounce soy nuts or 2 ounce tofu). Soy protein took center stage after research showed that it might lower levels of harmful cholesterol. Soy is a legume that contains compounds called isoflavones. What If you’ve been in the world of physical fitness or bodybuilding, you may have heard a thing or two about soy. These are extreme cases, but aren’t entirely impossible. Research shows that soy can reduce the risk of prostate cancer in men, the second most commonly occurring cancer in men worldwide. The unsaturated fats, fiber, and micronutrient content of soy all promote optimal heart 39. Jan 17, 2024 · Men need to monitor their soy intake and be aware of any soy side effects in males, such as hormonal imbalances that could arise from excessive consumption. So some friends of mine keep swearing how soy is absolutely terrible for men. For this reason, the clinical data were meta-ana … Jul 3, 2023 · Excessive estrogen in the male body—whether from soy or other foods—can, in fact, enlarge breast tissue, lower sex drive, and even lead to erectile dysfunction or infertility for some men. The Nutritional Profile Aug 10, 2015 · Recent studies regarding the effects of soy and soy based products like soy milk and tofu have caused some confusion about whether or not soy is good for men. So in sum; A high quality Soy Protein Isolate (as is used in many studies) is just too processed to carry with it either the benefits or negatives of phytoestrogens, anti-nutrients, or enzyme inhibitors; it is quite literally just a solution of amino acids and nothing else (hence why it makes such a nice control in studies). Improved blood sugar control: Resveratrol, flaxseed lignans and soy isoflavones may benefit blood Oct 19, 2024 · What the research actually says about the effects of soy on men. In reality, soy may help save your life. 6 ng EEQ/kg, p < 0. Some people believe that tofu is bad for men because it contains phytoestrogens, which are plant-based estrogens. 100g of soy protein isolate has a lot less isoflavones than 100g of protein from tofu (because the isoflavones are removed). Jun 1, 2022 · For most men, soy has no effect whatsoever on their testosterone levels—both in a positive and negative sense. com's article about soy mentions this, but doesn't really relate it directly to soy leading to any adverse effects to people of Western genetics vs Eastern, except some evidence for testosterone/fertility concerns if you're eating an excess of soy, like soy is your only source of protein (>70g/day of soy protein). Design: We systematically reviewed studies obtained through a thorough Medline literature search and identified 15 Apr 3, 2024 · Soy also contains isoflavones, a class of compounds that can mimic estrogen, the primary female sex hormone. However, the study had a limited number of men in the highest tofu-eating group, and the data on Also the "Soy boy" myth was spread by Paul Joseph Watson (one of the info wars man-babies) and many of the dietary supplements he advertises contain soy. Here are 6 foods that may lower testosterone levels. 29 ng EEQ/kg) indicating that the extraction procedure and sample handling Any hormone imbalance can be bad for you. This plant is high in plant-based proteins, vitamins, minerals, and antioxidants. Yes, there are studies about this that have been clinically conducted, but nothing has been solidified. On the other hand, a study conducted by scientists from the University of Guelph had 32 men eat low or high levels of isoflavones from soy protein for 57 days and found that it didn’t affect semen quality. Soy foods are a staple in Asian diets, and vegans and vegetarians are encouraged to include soy foods in their diets. I will start by saying, once again, that I fully sympathize with men who omit soy over a belief that it will lower their testosterone levels. Because of large amounts of isoflavones and plant estrogens, soy can help protect you from many chronic illnesses. ” I try not to overdo it, around 5 meals a week, with mostly tofu-based dishes. 100g of protein from tofu is not really well tested in the literature as far as I have found. Is Soy Bad for Heart Health? This is another false claim about soy. Sep 26, 2008 · Background: Epidemiologic studies have shown that the consumption of soy foods may be associated with a reduction in cancer risk in humans. Is Tofu Bad For Men. Jul 6, 2019 · For many years, soy-based foods like tofu were considered dangerous for men due to their estrogen content. Mental Apr 3, 2015 · Beware of sports products and snack bars, as many of them contain soy to boost protein content, and it is easy to get too much; limit intake to one per day, if any. Soy products, on the other hand, may have some health concerns. 2 - soy sauce and edamame ( boiled soy bean ) and seasoned fried tofu skins and soy milk Along with rice, sausages, eggs, cheese, broccoli, asparagus, bacon, mushrooms, carrots, and tomatos 3 - soy sauce and soy bean flour Along with buckwheat noodles and shrimp with vegetables fried in batter but rice cake and black syrup for dessert Aug 17, 2021 · Soy consumption isn’t bad for men. Several studies and case-reports describing feminizing effects including lowering testosterone levels and raising estrogen levels in men have been published. Jan 23, 2024 · However, it is important to note that individual responses to soy products may vary, and some men may be more sensitive to the effects of phytoestrogens. 03 ± 0. Vegan body builders eat pounds of soy and get ripped (since it's protein). And people who ate tofu more than once a week had an 18 percent lower risk of heart disease Hamilton-Reeves, J. Let’s see what the "Soy isoflavones can bind to estrogen receptors in the body and cause either weak estrogenic or anti-estrogenic activity. 0001). Avoid soy supplements. Soy has actually been known to cause immune diseases such as PCOS and Hashimoto’s. Phytoestrogens are structurally similar to human estrogen and can weakly mimic or block estrogen activity in the body. Cruciferous vegetables This means that they could reduce estrogen levels in men. Soy has gotten a bad rap throughout the years, but many of the concerns have been proven to be untrue Men's Health. Jun 21, 2023 · Silken tofu (Japanese style): Highest water content, used in soft foods (pudding) and smoothies; Soft tofu: Soups, dips, and salad dressings; Firm tofu: Can be barbecued, mashed, scrambled, or crumbled into salads and other dishes; Extra-firm/dry tofu: Can be fried, grilled, and stir-fried Any hormone imbalance can be bad for you. However, most men can safely include soy in their diet without adverse effects. But omnivores should also embrace a range of soy foods, including soy milk, tofu, tempeh, and soybeans (aka edamame) in their diets. But even the most devoted soy lovers will probably get nowhere Aug 27, 2020 · For instance, men who reported experiencing feminizing effects from soy consumed amounts up to 9 times larger than the average intake of men with soy-rich diets. However, health practitioners may be ill-equipped to counsel clients and patients about the use of soyfoods because of the enormous, and often contradictory, amount of research that has been published over the past 30 years. and they seem much healthier than the US. Sep 9, 2022 · Because of soy’s plant-based estrogens, some people have gotten the impression that too much tofu could upset the balance of men’s hormones, causing men to grow breasts, lose muscle tone, or Feb 20, 2019 · Tofu is also bad for your digestive health, is linked to tumours, cancer, thyroid issues (which directly leads to cancer), kidney failure, hormone issues and toxicity. Women at higher risk of breast cancer are warned to avoid soy. Men in the highest intake category of soy foods had, on average, 41 million sperm per milliliter fewer than men who did not eat soy foods. Dec 26, 2024 · Soy-based foods contain healthy fats and are high in both protein and fiber. Discover videos related to Is Soy Bad for Men on TikTok. Soy has had to work hard to clear its name, but it finally has its place in the sun. Flaxseeds have over 250% more phytoestrogen content than soybeans. However, this is not based on any scientific evidence. They say that its bad for men, or bad for children/adolescents, or whatever. The concern is with isoflavones. There’s no reason to avoid soy; most studies show that soy consumption in moderation has beneficial effects on the health of men and women, as well as children. The most common misconception about soy foods is that soy is a plant chemical known as phytoestrogen, which is a naturally occurring plant chemical. Soy intake does not raise or lower a man's testosterone levels. May 10, 2022 · In men, an analysis of 24 studies suggested that soy may reduce prostate cancer risk by more than half. Avoid soy itself, soy oil, and soy protein Jun 1, 2022 · For most men, soy has no effect whatsoever on their testosterone levels—both in a positive and negative sense. I have been working with a registered dietician (not vegan btw) and I asked her point blank “is there any amount of soy in a day that can be bad for baby (boy)” and she said no, but to stay away from process fake means. This means that while the majority of men can consume tofu without any negative impact on their testosterone levels, there may be a small subset of individuals who experience different results. ” Fertil Steril. 1M views. phytoestrogens) the test group ate from soy. Dec 11, 2018 · Just as soy is not harmful to men, soybean products such as tofu and soy milk are also harmless to the body. Asian populations consume soy foods as part of a regular diet, which may contribute to the lower PCa incidence observed in these countries. D. Dec 12, 2022 · Soy is an ingredient that can be used in a variety of dishes. M. For reference, there’s about 25mg of isoflavones in 100g of tofu (about a third of a block) or in 250mL of soymilk. Aug 28, 2023 · Maintaining healthy levels of testosterone is important for gaining muscle mass, improving sexual function, and boosting strength. Tofu is made from coagulated soy milk, and the product is mostly used in cooking. Objective: The purpose of this study was to conduct a meta-analysis on the association between soy consumption and prostate cancer risk in men. Jan 23, 2024 · Soy foods can play an important role in the diets of men by providing high-quality protein and healthy fat. This idea stems from a similar phytoestrogen misconception as previously discussed. Why People Think Soy Milk Is Bad For Men. Soy is definitely bad for you and definitely raises hormone levels. The Japanese eat alot of tofu,miso,soy sauce,natto,etc. Most importantly estrogen can cause blood clots. If soy is consumed moderately then it shouldn’t cause any harm but always remember to speak with your family physician before starting any new diet plan! After all, soy is a good alternative to dairy when you’re lactose intolerant. Plenty of Asian men eat tofu and they don't have an issue. Carlos Jorge, MD of Compa. Jan 14, 2023 · Soy consumption in moderation appears to be safe in light of recent scientific studies. Soy is a hotly debated and widely discussed topic in the field of nutrition. Jan 5, 2023 · There are many myths and misconceptions about tofu, and one of the most common is that it is bad for guys. [3] Soy is rich in estrogenic compounds, or phytoestrogens, such as genistein and daidzein. The two major soy isoflavones are called genistein and daidzein. In reality, the rumors about soy are misleading and Oct 14, 2024 · A 2000 observational study raised concerns about soy intake potentially impairing cognition. In short, they can bind to estrogen receptors and mimic the hormone’s effects. Soy is a healthy alternative to dairy products, which are high in saturated fats and have many other health benefits. #1 ranked in life expectancy last I checked. . Oct 10, 2022 · Still, tofu and other soy products also make some people wary because isoflavones function like a weak form of the hormone estrogen. 2009 Jun 11. In reality, the rumors about soy are misleading and simply a case of bad journalism. This was big about 5-10 years ago but not in the spotlight anymore. How much phytoestrogens there are in pure soy protein isolate powder is relatively low; 8,840. Apr 25, 2023 · Not only is eating soy safe for your hormones, soy is good for your hear, builds muscle, and decreases your prostate cancer risk. Feb 17, 2023 · A 2018 meta-analysis reviewed the available research on soy intake and prostate cancer and found that eating soy foods was associated with a significantly lower risk of prostate cancer. I don’t think soy products are bad at all if you stick to basic soy products like Tofu/milk/beans/soy sauce etc. Concerns that the phytoestrogens (isoflavones) in soy may feminize men continue to be raised. Apr 21, 2023 · Is soy bad for men? Is it a safe food for them to incorporate into their diets? Find out the truth about this popular food from Dr. May 21, 2021 · Soy milk can be bad for men as well but there are advantages that outweigh this risk. I’m a woman and i don’t want to be estrogen dominant either but I thought some forms of soy were ok. In this blog post, we’ll explore whether is tofu bad for testosterone, or is tofu bad for testosterone levels, or is tofu bad for testosterone production, or is eating tofu bad for testosterone… 1. See more videos about Soy Bad, Is Soy Milk Bad for You, Men Treated Bad in Relationship, Bad Asf Quotes for Men, My Taste in Men Is Bad, Man Saying Men Are Bad. “Clinical studies show no effects of soy protein or isoflavones on reproductive hormones in men: results of a meta-analysis. When I cut it out it’s completely gone. Fortified soymilk and soy yogurt were included as well, as the only Jul 2, 2012 · Researchers are still studying the effects of phytoestrogen in both men and women, but a diet high in soy does not appear to cause feminization in men. Skip to primary navigation; too much of any food is a bad thing. This feature is why they sometimes (unfairly) get a bad rap. Tofu is a source of protein, and it is also low in calories and fat. 2. A 1995 meta-analysis of 38 controlled clinical trials showed that eating approximately 50 grams of soy protein a day (no small amount as this translates to 1½ pounds of tofu or eight 8-ounce glasses of soy milk!) in place of animal protein reduced harmful LDL cholesterol by 12 Abstract. S. Here's the real truth behind soy. Dec 20, 2017 · Here’s the truth about soy for men. Nov 28, 2024 · While soy has many health benefits, more research is necessary on the effects of soy and phytoestrogens in humans. Tofu is a delicious and healthy food that can be enjoyed by both men and women. e. Is soy bad for you? Should men eat it? 3 things to know about adding soy Anytime I am incorporating soy into my diet my skin is constantly breaking out into cystic acne and my estrogen levels are through the roof. I’ve even heard statements as extreme as “eating soy is Aug 14, 2019 · Soy & Testosterone . Men don’t need to fear soy either. Soy contains estrogen, which can raise serum estrogen levels in humans, and it can also lead to thyroid problems in some people. And people who ate tofu more than once a week had an 18 percent lower risk of heart disease Oct 18, 2018 · Are soy foods and soy milk good or bad for you? Does consuming soy pose any health risks for men or women? Scientific research into the health benefits and risks of soy comes up with conflicting answers. departments of Agriculture and Health and Human Services agree adding tofu, tempeh and soy protein powders to the protein category of their 2020-2025 Dietary Guidelines for Americans. May 26, 2023 · Soy food products are rumored to wreak havoc on men’s hormone levels, and in extreme cases, cause hot flashes and the dreaded man breasts. When compared to tofu, the amount is 1,300% higher. Jun 11, 2020 · In a review of 15 studies in men, intake of soy foods, protein powders, or isoflavone supplements up to 70 grams of soy protein and 240 mg of soy isoflavones per day did not affect free Jan 23, 2024 · Soy Does Not Increase the Risk for Developing Prostate Cancer. One 2009 study found that, when compared to men who ate the least amount of soy foods, men who ate the most soy had a 26% lower risk of prostate cancer. (Something about it messing with testosterone levels and inhibiting muscle-growth. Learn about soy’s nutritional profile in this short guide. Curr Med Res Opin 7:475–481. But, if there are effects it should be small effects. Apr 1, 2017 · Reduced blood pressure: Resveratrol and quercetin supplements may reduce blood pressure (11, 12). Sep 14, 2023 · Tofu is high in protein, isoflavones, calcium, iron and more. Sep 30, 2021 · So, stay away from soy isoflavone supplements and foods made with textured vegetable protein and soy protein isolate, found in many protein powders and nutrition bars. Jun 22, 2022 · Tofu is a nutrient-rich, protein-dense food that has health benefits for men, despite nutrition myths about the soy-based product. Nov 15, 2017 · But there’s been c ontroversy over whether soy is good or bad for your cancer risk 3-ounce serving of extra-firm tofu once a week, says Men’s Health nutrition advisor Mike Roussell, Ph. Isidori, A. Most studies show that soy milk is no better or worse for men than any other soy product. Jan 10, 2025 · According to recent research, dietary soy and soy isoflavones are unlikely to affect testosterone levels in men, regardless of the amount of soy they eat. Tofu and soy milk are both healthy sources of plant protein. Aug 22, 2022 · Soy catches flak for what’s perceived as being a man boob–giving, estrogen-bestowing testosterone-killer. Soy isoflavones and soy protein appear to have different actions in the body based on the following factors: Type of study. Jan 10, 2023 · Is Tofu Estrogen Bad For Men? Soy does not raise or decrease testosterone levels in men. Soy milk is made by grinding down soybeans, boiling them, and then filtering out the leftover particulates. Tofu isn't even seen as a meat substitute in Asian countries--there are a lot of traditional Chinese dishes, for example, that have both meat and tofu in the same dish, mapo tofu being a classic example. Enjoyed by many different cultures, soy also contains iron, omega-3 fats, fibre, calcium and other essential vitamins and is known to reduce cholesterol and heart problems. Some babies need to drink soy formula! And that is safe. Tofu may disrupt hormonal balance in males due to its phytoestrogen content, leading to concerns about fertility and masculinity. Tossing a hunk of tofu on the grill doesn’t have the same panache as a rib-eye, but that’s not the reason most men looking for a protein fix steer clear of soy. Still, McManus says it's okay to eat whole soy foods — like soy milk, edamame, and tofu — in moderation, several times per week. Jan 26, 2023 · The campaign against soy has not been restricted to men. However, there have been claims that consuming tofu can negatively impact testosterone levels, a vital hormone for both men and women. 1981 A study of growth hormone release in man after oral administration of amino acids. Aug 30, 2023 · Soy is harmful for an enlarged prostate because it has estrogenic factors in it. I absolutely love tofu - silken, firm whatever. Why Is Soy Bad for Males? The main argument against soy consumption for men stems from the isoflavones it contains. I normally have it say between four and ten times a month. The U. Soy and breast cancer Because natural soy foods contain isoflavones, similar to estrogen, some people fear that soy may raise their risk for certain cancers. It is gluten-free and low in calories. There is no evidence that soy foods or soy protein affect hormone levels in men in any way. If you’ve hung around long enough on the socials, I’m sure you’ve heard tofu, soy milk, edamame, tempeh, and so forth are the perfect recipe for tanking your testosterone. 7 micrograms per 100g (3. , et al. The unsaturated fats, fiber, and micronutrient content of soy all promote optimal heart Moreover, food samples containing soy exhibited a significantly higher estrogenic activity than those without soy (mean with soy: 635 ng EEQ/kg, without soy: 16. We don't want more estrogen activity if we have prostate problems. This suggests that concerns over tofu disrupting hormonal balance are largely unfounded, and it may even have protective effects against certain cancers. In fact, soy is a rich source of high-quality proteins and other nutrients with massive health benefits. There is an equal amount of negatives with better counter-arguments than you have provided above. In fact, tofu can be a healthy and nutritious addition to the diet of both men and women. It can also affect blood pressure and increase risk of heart disease. Tofu contains plant Sep 9, 2022 · Because of soy’s plant-based estrogens, some people have gotten the impression that too much tofu could upset the balance of men’s hormones, causing men to grow breasts, lose muscle tone, or Does soy really cause estrogen to increase? Too much estrogen is bad for men and women right? But isn’t tofu healthy? I’m just confused around all the conversation around soy. Prostate cancer (PCa) is the second most commonly diagnosed cancer in men, accounting for 15% of all cancers in men worldwide. But concerns that soy can cause infertility or other problems in men are "not based on science at all," Sun said. Derived from soybeans, soy is a high-protein substance "Soy isoflavones can bind to estrogen receptors in the body and cause either weak estrogenic or anti-estrogenic activity. Soy foods are often demonized as being hormone disruptors in men. In fact, soy might have benefits in preventing prostate cancer, the second most common cancer in men worldwide, according to the World Cancer Research Fund. These range from the alleged feminisation of men to causing hormone issues. 27 It found that higher midlife tofu intake was associated with indicators of cognitive impairment and brain atrophy (loss of brain cells and their connections) in men compared to men who rarely ate tofu. Heart Disease. Jun 12, 2018 · One study carried out by the Harvard School of Public Health in 2008 found that this was true for men who ate an average of half a serving of soya foods a day, with the effect being particularly Feb 6, 2024 · Tofu, a popular soy-based protein source, has gained immense popularity among health-conscious individuals and vegetarians alike. Where you get into a dicey area is processed soy products like all the nuggets/sausages/fake meats etc. Tofu, a staple in many vegetarian and vegan diets, is often praised for its high protein content and versatility. Aug 24, 2024 · In this blog post, See whether tofu is bad for testosterone and what you should consider when including it in your diet. Soy often gets a bad rap and has been criticized for having negative effects on men in particular. Unfortunately, there are so many products out there that contain soy. Is tofu bad for testosterone? No. Nov 22, 2024 · Soy protein is one of the world's most popular proteins. People think soy is bad for men because of its high isoflavone content- a type of phytoestrogen (plant estrogen). I say this only because it is a truly startling thing to hear, and so you have my sympathy. Soy does not appear to significantly affect testosterone levels in moderation (1-2 servings of soy food daily, less than 25g of soy protein from non-concentrate sources), and seems to be able to adversely affect testosterone levels when superloaded (enough so that the equol issue is moot; around 100mg isoflavones daily). Stop the stigma—your manhood is safe! So, if you are worried about keeping your bits and pieces healthy, avoiding soy is not the answer. Yeah, Examine. Oct 26, 2018 · Flaxseeds and flaxmeal are potentially worse for men than soy protein or any other soy-derived food. Tofu, tempeh, edamame, soy milk are all great options. Short answer: No, tofu is not bad for men. Consider fermented soy. It may lower “bad” cholesterol and is an excellent source of iron, calcium, and protein. Mar 3, 2022 · However, soy has a bad reputation among men as many think soy foods can drastically reduce testosterone levels, make their appearance feminine, lead to poor libido, and hinder muscle growth. Note the “isoflavone intake” column, which is the daily amount of isoflavones (i. So you may be taking a risk there. Nov 16, 2022 · Is Soy Bad For Men. The rumors can make soy look like the enemy to your gains, but maybe it’s time to take a second look at the super plant protein. Fermented soy products like tempeh (fermented tofu) and natto (fermented soybeans) are beneficial for quite a few reasons. Plus a review of 30 If you choose to eat soy, I always recommend choosing organic soy products if you want to limit your risk for GMO-related health problems that I mentioned previously. Sep 3, 2024 · Is Soy Milk Bad For Men? Soy milk is a beverage that is made form soybeans – the same legumes that are used to make tofu and other soy products. In this article, you will find out what science really says about whether soy milk, soybeans, and soybean-based foods are good for you. Jun 4, 2019 · Soy Is Bad for You (Maybe) Does Soy Raise Your Estrogen? Some studies have suggested that the phytoestrogens contained in soy protein lead to both unwanted decreases in testosterone and increases in estrogen. It's a complete protein and high in calcium, manganese, copper, vitamin A, selenium, iron, and zinc. Apr 2, 2024 · Here’s a summary chart of the main details behind 3 studies of soy consumption in men. Not saying it's due to soy, could be many factors. Well, we have the science-backed evidence that gives the true answer on whether the effects of soy consumption are good or bad for men’s health. ) Is this true? If so, should most guys looking to get bigger avoid all soy products like tofu? May 12, 2023 · Despite the health advantages of tofu and soy-like products, tofu (and soy products, in general). Tofu itself has been utilized in various cuisines for hundreds of years! Examples of a single serving include: 1 cup of soy milk, 1/2 cup cooked soy beans, 1/2 cup of edamame, 1 ounce of soy nuts, or 1/3 cup of tofu. nuefxw ssqkn esnorw rhfg qxcjoab gxuk ttvfp vpoj otzs ykcqe
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