This Surprising Food May Help Lower Breast Cancer Risk

October is Breast Cancer Awareness Month, and there are a few facts you should know. Globally, 2.3 million women of all ages were diagnosed with breast cancer in 2022. And this type of cancer is highly treatable when caught in early stages, but there are some things that may help lower your risk of developing it, according to recent research.

Scientist and dietitian Megan Rossi, Ph.D., RD took to her Instagram page last week to discuss how a controversial ingredient rumored to be a risk factor for breast cancer can actually decrease breast cancer risk due to its beneficial nutrients.

The food in question is soy, and specifically tofu is touted to be a “no-no food” for those with increased cancer risk. But here’s why Rossi highly recommends incorporating soy-based ingredients into your eating pattern.

Soy May Decrease Breast Cancer Risk, Here’s How

Rossi opens up the video by debunking the rumor that tofu can increase breast cancer risk—and states that it can do the opposite.

“Rest assured, that is a myth. In fact, studies show that those who include soy in their diet, whether it’s in the form of edamame beans, tofu, tempeh or soy milk, actually seem to have a lower risk of developing breast cancer,” the doctor says. And there is a direct reason why.

“One of the key components thought to be beneficial is these phytoestrogens in soy foods,” she further explains, referencing a 2022 and 2024 study, both of which support her claim that soy consumption is linked to lower breast cancer risk due to its isoflavones. These phytoestrogen compounds may also help reduce symptoms of menopause, including hot flashes.

If you’re looking for ways to include whole food forms of soy in your diet, try these highly-rated recipes that highlight the dietitian-approved ingredients:

• Tofu: These Balsamic Butter Tofu Bites are amazing in a salad or paired with roasted vegetables for a meatless Monday dinner.
• Edamame: An Edamame Hummus Wrap is a fiber-packed, protein-rich lunch that will keep you satisfied for hours.
• Tempeh: Our readers say that these Gochujang-Glazed Tempeh & Brown Rice Bowls are delicious and easy—and we can’t help but agree!
• Soy milk: Gastroenterologist Will Bulsiewicz, M.D.’s go-to breakfast is a 4-ingredient smoothie featuring blueberries, bananas, broccoli sprouts and soy milk. We love how simple and customizable it is.

The Bottom Line

There are many factors of developing breast cancer that are out of your control, including genetics. But research shows that eating soy-based foods like tofu, edamame, tempeh and soy milk can help decrease the risk. Incorporating these foods alongside exercise into your lifestyle can be a positive change, but talk to your doctor for the best personalized advice.