I was invited to Fargo, North Dakota for a Food and Farm Tour hosted by the North Dakota Soybean Council to learn more about soybeans and soyfoods. I was paid to write this post, but the data presented here can be tracked, and is linked where possible. The overall thoughts are my own.
Miles and Miles of Soybeans
I’ve had the opportunity to visit dozens of large farms across the United States, and the work that farmers do never ceases to amaze me. Seeing is believing, and touring farms helps me dispel myths about farming and food. Let’s take a look at some soy nutrition myths and health benefits.
North Dakota is number four in US soybean production. In 2024, 6.6 million acres of soybeans were planted, and 6.55 million acres were harvested. And, did you know that nearly 99% U.S. farms are family farms?
Me in a field of soybeans ready for harvest.
According to the USDA, family farms are responsible for 89% of farm production. Often a fourth or fifth generation family is running today’s farms. During the tour, we had the honor to visit one of these family farms. Jim Thompson‘s farm has been in his family for five generations. Jim grows soybeans, corn, wheat, and dry edible beans (this season was unlucky for the dry beans, as a June tornado wiped out his crops. Farmers are used to pivoting, but it’s no less stressful to lose a crop to weather).
You probably have seen soybean plants in fields along the roadside during your road trip travels. Soybean plants are bushy and green during the growing season. By late summer the soybean pods are formed, and the plant leaves begins to yellow, dry out and turn brown. This is when they are ready to harvest.
During our farm tour, we had the chance to ride in Thompson’s combine and harvest a few rows of soybeans. The manufacturing and engineering side of farming always amazes me. These modern tractors use GPS to run autopilot for precision harvesting of whatever crop they are designed for. They even have systems onboard that calculate yield throughout the fields.
Soybean combine
What are soybeans used for?
Eighty percent of the soybeans grown are consumed by animals, including humans. The remaining 20 percent is processed to oil (for biofuel, industrial products, and refined cooking oil). A lot of the soybean crop goes toward feeding livestock (97% of the soybean meal produced feeds Animal Agriculture – dairy cows, beef cattle, chickens and other poultry, pigs, aquaculture-raised seafood, and pets). Plant-based soy protein foods and soy milk for human consumption make up the remaining 3%.
Soybeans grow in pods. The pods aren’t edible, but the beans inside are packed with nutrition. Most of the soy grown in the US are yellow soybeans (a creamy yellow color). Other types of soybean crops include green, black, white, and red soybeans. Some examples of food products made from whole soybeans include: Baked soybeans, soymilk, tofu, edamame, and fermented soyfoods (miso, natto, soy sauce, tempeh). Many of these are everyday foods in asian cultures. Edamame are soybeans that are harvested when the beans are still green.
How to Incorporate Soyfoods
There are lots of easy ways to include soy in the diet. You can find lots of healthy convenient plant-based meat options (including soy crumbles) in the freezer case. Soy protein is used in protein bars, and you can find textured soy protein in the grocery store. You can also add soy to desserts (soy milk or silken tofu). We tasted a delicious oatmeal cookie that used textured vegetable protein (TVP) which gave it a yummy crunch – I’m definitely baking these soon.
Two of my favorite soybean foods to cook with are tofu and edamame. (Stay tuned for a video from the tour and even make tofu at home if you’d like to). Shelled edamame is super convenient to keep in my freezer. They are easy to add to bowls or salads resulting in a simple way to incorporate soy into my diet. For two servings, simply add a cup of frozen edamame to a small microwave safe bowl. Add a 1/4 cup of water, and microwave for 1-2 minutes, then drain and add to salads or other mixed dishes.
Myth: Processed foods can’t be healthy
You may have heard or read about processed food and “ultra-processed” foods, and how they may relate to your health. Popular soyfoods like tofu and soymilk fit into the “ultra-processed” category according to NOVA, even though they are nutritious (soymilk is the best plant-based alternative to cow’s milk from a nutrition standpoint).
Often simplified statements about “ultra-processed foods” imply that they are all unhealthy. However, this is simply not always true. In fact, there is quite a bit of scientific data that suggests these foods are actually health-promoting. For instance, research shows that heart disease risk is lowered when saturated fats are replaced with unsaturated fats, like vegetable oil.
Omnivores Can Also Add Soyfoods to the Diet
I think another major misconception about soyfoods is the idea that they are only for vegetarians or vegans. Nope! Getting the health benefits of soyfoods is not limited to vegetarians; omnivores can add them to their diets too, right alongside animal foods.
Studies about the positive benefits of soy range from breast cancer risk reduction, to heart health. Adding soyfoods to your diet may even help reduce wrinkles!
- Protection Against Heart Disease: Despite the many myths about seed oils you may see on your social media feed, soybean oil has been awarded health claims for its potential role in reducing the risk of heart disease. Soybeans provide both omega-3 and omega-6 fatty acids to the diet. Research shows that when saturated fats are replaced with vegetable oils, blood lipid profiles improve.
- A Hot Flash Hero: Just two servings of soy per day (like a cup of soymilk or 1/2 cup of tofu or edamame) provide the amount of isoflavones shown to reduce hot flash frequency and severity.
- Muscle-Building: Studies have shown that individuals engaged in resistance training exercises who consumed soyfoods had strength gains and increases muscle mass, similar to gains seen with animal protein consumption (I mean even Arnold has given props to the advantages to plant protein).
With all of these good reasons to add soy to your diet, you may as well try a new recipe! Try my Tofu Stir-fry with Green Beans and find more soy recipes here.
https://rustnutrition.com/blog/2025/02/18/tofu-stir-fry-with-green-beans/
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