Soy comes in many forms: soybeans, edamame beans, soy milk, tofu, tempeh, miso, natto, …

Edamame are immature soybeans, eaten after heat treatment like blanchind.

Tofu is a traditional Asian preparation. Very popular among those who follow Whole Food Plant-Based guidelines.

Soy milk is easy to make at home from just two ingredients: soybeans and water. Some brands of commercially sold soy milk also have only two ingredients: soybeans and water.

Soybean sprouts are really easy to prepare!

Dr Greger is okay with miso even though it has salt.

Should we buy traditionally brewed soy sauces or modern, industrially processed soy sauces? How about Liquid Aminos?

Soy curls are made by cooking whole soybeans in high pressures and temperatures, then using an extrusion machine to give them shape. Thus soy curls are whole foods, just like whole grain pasta or bean pasta.

Soy chunks, soy burgers and isolated soy proteins are not traditional Asian preparations; they are produced in a modern industrial setting. What do Whole Food Plant-Based docs say about these products?

Dr Greger asks, "Which appear more protective: fermented soy foods, such as miso and tempeh, or unfermented soy, like tofu and soy milk?"

Dr Greger discourages roasting or baking of tofu. He explains that if we expose high-fat, high-protein foods to high temperatures via broiling, roasting, barbecuing and frying, we create AGEs.

Tofu can be made from beans like garbanzo beans (chickpeas), white beans and black beans too! Not the same as tofu made from soybeans but an interesting preparation for those with soy allergy.