Is It Ok To Eat Tofu Everyday? Myths About Soy… Busted!

I eat tofu almost every day…


Because tofu is a fantastic source of plant-based protein!

“But doesn’t tofu and soy lower testosterone?”

“I heard it causes man boobs!”

“There’s too many soy boys turning into women!”

Critics of soy are all around us, demonizing the food.

For a while now, anti-soy proponents have created a media frenzy of fear. They’ve ruined soy’s name.

Just google ‘Is soy bad for you?’ and you’ll get millions of results studies and websites analyzing the effects of soy protein.

Anti-soy proponents have claimed multiple ill-effects of soy:

  • Lowers testosterone
  • Causes man-boobs
  • Increases estrogen
  • Feminizing effects in men
  • Leads to breast cancer in women
  • Lowers sperm count
  • Causes prostate cancer
  • Infertility

And much, much more!

But is it true?

Is it safe to consume soy and our beloved tofu every day or is this all just a myth?

Go Vegan Muscle decided to take a deeper dive into the research of tofu and soy!


Why Anti-Soy Started

Tofu along with other soy products contains compounds known as phytoestrogens.

Take a look at the name – notice how it contains the word “estrogen” in it?

Studies have shown that isoflavones (the main phytoestrogen in tofu and soy) are structurally similar to the hormone estrogen.

You know, the hormone that makes women… women. For women, estrogen’s role is to regulate periods, develop breasts, hair, and other female reproductive parts.

Since finding isoflavones and phytoestrogens in tofu, many were lead to believe that eating a lot of soy is essentially like eating a package of estrogen pills!

Websites like Healthline,, Medical News Today, and many others have questioned soy consumption and it’s feminizing effects.

With so much insecurity regarding the effects of soy, of course people got scared!

Fear is one of the best ways to control the population…


Tofu Does Not Lower Testosterone

This isn’t an opinion but a fact.

A meta-analysis was done which looked over 32 studies and 36 different test groups on the effects of soy.

The results?

“The results of this meta-analysis suggest that neither soy foods nor isoflavone supplements alter measures of bioavailable T-concentrations in men.”

There you have it! Tofu does not have an impact on our testosterone, estrogen, or other hormone levels.

Enjoy your tofu scramble and any other soy products!


Bodybuilder Eats A Pound Of Soy Every Day For A Month! (Study)

Still not convinced!?

Wait till you hear this!

Brian Turner, a vegan bodybuilder and influencer, took to his Youtube channel to put the anti-soy propaganda to rest once and for all.

Brian decided to eat over 1 pound of soy every single day for a month.

Compared to the general population, that’s a lot of soy!

Over the course of 1 month, Brian ate and consumed:

  • 30 blocks of tofu
  • 8 Chipotle burritos (With Sofritas)
  • 24 cartons of soy milk
  • 5 blocks of tempeh
  • Soy snacks and products

If most people were asked what would happen to Brian, they would probably say his testosterone would plummet while his estrogen skyrocketed.

Quite the contrary…

Before using himself as a human test monkey, Brian took a testosterone test.

His t-levels?


That’s on the upper level, considering that the average male has a testosterone level between 270 – 900 ng/dl.

After his month long soy and tofu binge, Brian took another testosterone test.

The result? His t-levels were 698ng/dl!

Wow! His t-levels didn’t plummet like everyone was made to believe! In fact, his t-levels went up!

Who would’ve thought!?

Thanks for the study, Brian.

But don’t just take it from me, go ahead and watch the whole video of Brian’s study down below. Super interesting and entertaining!

Is It Ok To Eat Tofu And/Soy Every Day?

Yes, tofu and soy are 100% safe!

Tofu is not harmful and actually has plenty of health benefits.

It has a ton of protein. I’ve seen small blocks of tofu with up to 75g of protein!

It’s quality protein too. Soy is considered a complete protein, because it is abundant in all of the essential amino acids, making it fantastic for packing on lean muscle!

Most plant-proteins are lacking one or two amino acids meaning you need to match it with a complementary protein source to get all 9 essential amino acids. Luckily, that’s not the case for tofu!

As for health benefits, tofu has been shown to:

  • Lower risk of heart disease
  • Reduce blood vessel inflammation
  • Reduce the risk of breast, prostate, and stomach cancer
  • Reduce the risk of diabetes
  • Promote healthy bones
  • Improve brain function and health
  • Aid in weight loss

Tofu is high in iron, calcium, vitamins, and minerals. Even the ‘evil isoflavones’ everybody worries about have health benefits such as improving blood flow, increasing ‘good’ cholesterol (HDL), and improving body mass index!

Tofu is a fantastic plant-protein and perfect for muscle building.

Soy protein is such a good mass builder that it’s considered as good as whey protein!

One study found that there was “no difference in size or strength or added benefit from the different protein supplementations of whey and soy…”



Tofu is a fantastic food for both vegans and meat-eaters alike!

And yes, you can eat it every day without any issues.

You won’t magically grow man boobs. Your testosterone won’t drop. You won’t turn into a female…

Don’t believe the stereotypes and myths.

Stick to the science, research, and hundreds of studies that show tofu is very safe and actually OFFER HEALTH BENEFITS like muscle growth, reducing cancer, and improving brain function!

If you’re not yet vegan and considering about switching to a plant-based diet, starting with tofu will help you make the transition from meat to plants!