Soy Protein: Health Benefits, Types, Dosage & Side Effects

Soy Protein

Is soy protein good for you? Go soy!

Learn about the benefits of soy protein and its types, dosage, and side effects. Soy protein is an excellent source of plant-based protein that can also help with weight management.

Soy is good for your heart, brain, liver, gut, skin and many other parts of your body.

Check out the infographic to learn more about the health benefits of soy protein.

Soy protein extracted from soybeans is known for its multiple health benefits. The soybean is a legume containing no cholesterol, is low in saturated fat, and is a complete protein source. 

Soy protein is a boon for you, especially if you prefer a vegan or plant-based diet, as it is incredibly nutritious. It is a superb source of dietary fibre, iron, calcium, zinc, B vitamins; and contains all nine essential amino acids. 

Because of its high nutritional value, soy foods like soy milk, tofu, soy chunks, soy flour and soy protein powder as dietary supplements are widely consumed.

Soy Protein Benefits

Lets us discuss some incredible health benefits of soy protein.

  1. Support muscle health: Though each amino acid plays a vital role in muscle protein synthesis, branched-chain amino acids (BCAAs) are the most significant when it comes to muscle building. Due to its excellent amino acid profile, soy protein powder is helpful to build muscle and gain strength.
  2. Assist in weight loss: Soy protein is a fantastic option to consider to get leaner. Studies have shown that it helps lose body fat without losing muscle mass and promote a healthy weight.
  3. Reduce heart disease risk: Soy protein powder boost heart health by preventing harmful LDL cholesterol levels from rising and promoting healthy blood cholesterol and triglyceride profile. 
  4. Healthy blood sugar levels: People who have diabetes can easily include soy protein in their diet as it contains soy isoflavones that prevent insulin resistance and improve insulin sensitivity.
  5. Ease menopausal symptoms: Plant-based nutrients – soy isoflavones present in soy proteins help balance calcium levels in the body, maintain stronger bones and quash the effects of menopause.

Types of Soy Protein

There are three types of soy protein available that one can consider.

  1. Soy protein concentrate: This protein powder is made from dehulled soybeans after removing the carbs. It is rich in protein and contains some dietary fibre which supports digestive health.
  2. Soy protein isolate: It contains superior quality soy protein powder with high protein content and better bioavailability. Soy protein isolate is more refined with fewer carbs and fats.
  3. Textured soy protein (TSP): This usually employs soy protein concentrate to make popular soy-based meals like soy chunks, soups, curries, etc.

Soy Protein Dosage

Although there is no recommended allowance of soy protein given by ICMR, studies suggest that 25-30 grams of soy protein per day are sufficient to enjoy health benefits. If you prefer a soy protein supplement, read the nutritional facts for dosage instructions.

Soy Protein Side Effects 

Soy is a controversial food. Some people are fans of its health benefits, while some consider it a foe. 

  1. Soy protein contains antinutrients called phytates that may interfere with zinc and iron absorption present in soy. However, it is not much of a concern if you consume a well-balanced diet containing other iron and zinc-rich foods.
  2. The isoflavones present in soy act as goitrogens and may interfere with thyroid function and the production of hormones. But some studies suggest that the effect is too mild.
  3. Soy protein is not considered suitable for men. It is assumed that phytoestrogens present in soy mimic oestrogen hormone activity in the body and reduce testosterone levels in men. Regardless, most research does not support this claim.

Whey vs Soy Protein – Which is Better?

Whey and soy protein are incredibly healthy. Both are rich in protein with an impressive amino acid profile and have a PDCAAS value of 1. But there is a notable difference between the two.

Whey protein is dairy-based and a fast-absorbing protein. In contrast, soy protein is plant-based and suitable for vegans, vegetarians and lactose intolerants. Soy protein is slightly slowly absorbed as compared to whey. 

Soy protein contains no cholesterol, making it ideal for those concerned about their cholesterol levels. Therefore, we can say that both soy and whey protein help boost our health in their ways. 

Which is the best soy protein supplement?

Nutrabay Pure 100% Soy Protein Isolate

Nutrabay Pure 100% Soy Protein Isolate is India’s best soy protein supplement. It provides 26 g of high-quality soy protein per 30 g serve and is perfect for anyone aiming to increase daily protein intake with fewer calories. The product is free from artificial additives, flavours or preservatives and safe to consume by all. 

What are the side effects of soy protein?

The most common side effects of soy are digestive upsets, such as constipation and diarrhea. Soy may alter thyroid function in people who are deficient in iodine. Current evidence indicates that it’s safe for women who have had breast cancer or who are at risk for breast cancer to eat soy foods.

What are the health benefits of soy protein?

Benefits include improved diet and cardiovascular status, prevention of certain types of cancer, improved health following menopause, obesity prevention/control, and more options for food variety. The area of soy protein research has increased in popularity in recent years among multiple health disciplines.

What are the pros and cons of consuming soy as a protein?

Pros and Cons of Soy: Should You Add It to Your Diet?
Pro: Soy helps reduce cholesterol.
Pro: Soy-heavy diets reduce heart disease.
Pro: Soy increases bone mineral density.
Con: Phytoestrogens can cause concerns during pregnancy.
Con: Isoflavones can also lower thyroid function.

Can we take soy protein daily?

Daily consuming soy proteins can reduce the breakdown of lean muscles and also promote healthy muscle growth. A study suggests that soy stimulates muscle protein synthesis to boost your muscle strength and mass

Who should not eat soy?

May affect your thyroid

Soy foods don’t affect thyroid function in people with healthy thyroids, found a Loma Linda University review of 14 studies. But, if you have an underactive thyroid you might want to watch how much soy you eat.

Is too much soy harmful?

Many of soy’s health benefits have been linked to isoflavones—plant compounds that mimic estrogen. But animal studies suggest that eating large amounts of those estrogenic compounds might reduce fertility in women, trigger premature puberty and disrupt development of fetuses and children.

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