Soy protein is the main protein found in soy products such as soy milk, tofu, tempeh, and other dairy and meat alternatives made from soy.
It is also available as soy protein powder, which can be used to supplement a workout routine or to add more protein to your diet in general.
Soy foods are a good source of proteins, minerals, and vitamins for people who eat a plant-based diet or don’t consume dairy.
Although some consider soy a nutrient powerhouse, others question whether it has any negative side effects.
This article looks at the evidence to see if soy is a good protein source and if soy protein is a good addition to your diet.
What is soy protein?
According to the Soy nutrition news, Soy protein is a plant-based protein derived from soybean, a legume. With no cholesterol and very little saturated fat, this is an excellent protein source for vegetarians, vegans, and those who avoid dairy.
There are three types:
1. Soy protein concentrate (SPC)
SPC is produced by removing the sugars (a component of the carbohydrate in soybeans) from dehulled soybeans. It is still high in protein but retains most of its fiber, which benefits digestive health.
2. Textured vegetable protein (TVP) or Textured soy protein (TSP)
This is made from soy protein concentrate and comes in larger chunks or pieces. It is frequently mistaken for a meat-based product.
You can use TSP to make traditional meat-based meals, including curries, soups, and stews.
3. Soy protein isolate
This is the best soy proteins on the market. It is more refined and processed than the other two types but has the highest biological value.
Why Soy protein is A Great Protein Source?
All of the essential amino acids are present in soy protein, making it a complete protein. Soy is a very adaptable plant that can be made into various products, such as milk, tofu, sauce, beans, and hamburgers. It may have the potential benefit of keeping you feeling fuller for longer due to its slightly slower absorption rates.
Another advantage of versatile soy products is that they do not contain cholesterol, making them ideal for people concerned about their cholesterol levels.
Growth hormone is an internal hormone that decreases with age. It plays numerous roles in the body, including cellular growth and metabolism. Arginine and lysine are amino acids that are required to help increase growth hormone levels. Soy proteins, which contains both of these amino acids, may have an immediate effect on growth hormone levels.
Health Benefits Of Soy Foods
Soy may benefit cardiovascular health, cancer risk, and blood sugar levels. These advantages are largely attributed to the health-promoting compounds found in soy, such as phytosterol, saponins, lecithin, phytic acid, and isoflavones, as well as its nutritional profile.
1. Offer Anticancer Benefits
According to several observational studies, eating a lot of soy is thought to lower cancer risk, outcomes, and even recurrence. It’s crucial to remember that rather than supplemental soy protein isolate, these benefits are mostly linked to whole and minimally processed soy foods.
High dairy intake was associated with a higher risk of breast cancer, but not soy intake, according to a study examining how dairy and soy affect breast cancer risk.
Another study discovered a statistically significant relationship between soy food consumption and a lower risk of prostate cancer.
More studies are required, but one meta-analysis of 12 studies found that soy consumption was linked to a lower risk of cancer recurrence before and after a breast cancer diagnosis.
Lastly, earlier studies suggest that soy has antioxidant properties, which may promote cancer cell death and prevent tumor blood vessel growth.
2. Support Blood Sugar Control
Consuming soy products is linked with better blood sugar control, which is crucial for people with diabetes or at risk of developing the disease.
Foods made from fermented soy may be especially beneficial in easing the effects of diabetes, according to some research.
Consuming soy products, such as soy proteins and isoflavones, was linked to a lower risk of type 2 diabetes.
Additionally, consuming tofu, soy protein, and isoflavones decreased the risk of this disease, according to another meta-analysis of 15 studies, but more research is required.
3. Improve Bone Health
In vitro studies have demonstrated that soy isoflavones can modulate osteoblastic and osteoclastic activity to slow down bone turnover. Twenty-four thousand four hundred-three postmenopausal Chinese women were followed for 4.5 years in a prospective epidemiologic study.
The study discovered that women with the highest soy intake (greater than 13.26 g per day) had a 36% lower risk of fracture compared to women with the lowest soy intake after adjusting for diet, age, socioeconomic status, and osteoporosis risk factors (less than 4.98 g per day).
In addition to being statistically significant, this decrease in fracture risk showed a dose-response relationship across daily soy intake quintiles.
Women receiving soy protein isolate experienced statistically significant drops in markers of bone turnover after nine months when compared to placebo. On the other hand, bone mineral density did not change.
4. Protect heart health
Soy foods appear to be beneficial to heart health.
Soy consumption reduced LDL (bad) cholesterol while increasing HDL (good) cholesterol, according to a review of 35 studies.
This is significant because high levels of blood fats like triglycerides and LDL are linked to an increased risk of heart disease, heart attack, and stroke.
5. Aid in weight loss
Including soy proteins in your diet may help you lose weight.
According to research, high-proteins diets are an effective tool for weight loss even when calories and nutrients are not restricted.
Furthermore, studies have shown that high-protein diets based on plant protein are just as effective for losing weight as diets based on animal protein.
Seventy-one adults who were overweight or obese consumed three servings of soy or non-soy proteins daily during a 12-month study. Both groups lost weight, and soy was just as effective at aiding in weight loss as non-soy protein.
What are the uses of soy protein?
Soybeans can be used as a substitute or an addition to your diet. There are countless possibilities because it comes in wide varieties and options.
Soy protein can also be used to supplement your regular diet. This could be a good substitute if you want to increase your protein intake but can’t use whey or casein. It contains all 9 essential amino acids and is high in branched-chain amino acids, so you won’t have to give up on your muscle-building goals. Soy protein supplementation can easily fit into a calorie-deficit diet as well as a muscle-building diet.
Bottomline
Soy is high in fiber, protein, and essential vitamins and minerals. It also contains beneficial compounds such as isoflavones.