Dear Doctor,
I’ve been vegan for a few years now, and tofu is a big part of my diet since it’s a great source of protein. Now that I’m pregnant, I’m wondering if it’s safe to keep eating tofu during pregnancy. I’ve read conflicting advice about soy and pregnancy hormones, and I want to make sure it’s the right choice for me and my baby’s health. Should I limit how much tofu I eat, or is it perfectly fine to include it in my meals regularly?
Thank you,
Vegan With a Bump
Hello, Vegan With a Bump,
I commend you for looking for ways to increase your protein intake during pregnancy. Many people aren’t aware of this, but you should aim for a minimum of 60 grams of protein a day during pregnancy, ideally between 75-100 grams if possible.
Protein is critical for a healthy mom and baby. Protein supports fetal growth, helps uterine and breast tissue grow and supports muscle function. Additionally, adequate protein intake has been linked to a reduced risk of preeclampsia and premature birth. Given all of the benefits of protein, we OB-GYNS always stress the importance of adequate protein intake, often recommending that a significant portion of your daily calories come from protein.
Maintaining a vegan diet during pregnancy can be a bit more challenging since traditional protein sources like meat, milk, and eggs are off the table. Fortunately, there are plenty of plant-based options to help you meet the recommended two to three servings of protein per day:
- Nutritional yeast
- Soy-based foods like tofu, edamame, and tempeh
- Whole grains
- Green veggies like spinach, green peas and Brussels sprouts
- Legumes, such as split peas, black beans or chickpeas, is one serving
Yes, tofu is generally safe to eat during pregnancy when consumed in moderation and as part of a balanced diet. Concerns about tofu and its links to autism or cancer are based on misconceptions. One commonly misunderstood “link” is between soy and the risk of autism. There’s no evidence that consuming tofu during pregnancy increases the risk of autism in children. Similarly, studies show that soy isoflavones in tofu don’t raise breast cancer risk, as their effects are much weaker than human estrogen and metabolized differently. In fact, tofu can be a healthy, plant-based source of protein for expectant mothers. Moderation and variety are crucial to incorporating it safely into your pregnancy diet.
The most important thing is maintaining a balanced diet rich in fruits and vegetables, staying hydrated with plenty of water, and avoiding coffee, alcohol, and excessive sugar. A healthy diet during pregnancy is linked to better outcomes for both mother and baby, so we always recommend working with a nutritionist and researching how to incorporate filling, nutritious foods into your diet.
If you have further questions or concerns, contact your Genesis OB/GYN provider and request an appointment today.
Best,
Dr. Christopher Sullivan
Christopher Sullivan, MD, FACOG, is a board-certified gynecologist practicing at Genesis OB/GYN in Tucson, AZ.
