7 Soy Protein Benefits You Need to Know

Soy protein is a popular alternative to meat-based diets, both for its effects at balancing a diet and for increasing muscle mass. But what does soy protein contain and why is it beneficial? Should you try it out or stick to your existing diet? Soy protein benefits the people who wish to stick to a vegetarian or vegan diet, as there are no animal products used in its production.  

Soybeans are a type of legume – similar but not the same as kidney beans. Through a lot of research, soybeans were found to have a high protein content along with many other nutrients. Since then, efforts have been made to extract the beneficial aspects from this plant in a variety of ways, from soy protein isolate (used heavily in the food and meat industry) to soy flour that is used as an alternative to wheat flour. 

Soy Protein Nutrition Facts

The benefits of soy protein can be enjoyed in multiple forms, depending on your diet preferences and your fitness goals. Here are the soy protein nutritional facts based on common methods of consumption:

1. Soybeans  

Soybeans are dense in protein with about 18 g in every 100 g of soy-beans, fats make up 8-9 g each, and natural sugars are just 3 g. Soybeans have high fibre content, with 6% being dietary fibre (this can be higher or lower depending on the beans and the method of cooking). Soybeans also come with a healthy amount of vitamins and minerals like Iron, Manganese, Calcium, copper, Vitamin B6, Riboflavin, Folate, and more. 

Lastly, plant compounds, especially isoflavones, are present in most dishes and products made from soybeans. These isoflavones may be linked to lower cancer risk in women as well as better bone retention after menopause. The bean form of soy can be enjoyed in other forms like edamame and tofu with tempeh that provide the highest protein and other nutritional content.

2. Soy Protein Isolate 

This pure form of soy protein comprises almost entirely of protein, with just 1 g of fat but sufficient amounts of Iron (4.1 mg), Potassium (23 mg), and Calcium (50 mg). Soy protein isolate benefits those who need or want to increase their weight while cutting down on their fat consumption. But a downside is that this form contains virtually no fibre, however, many manufacturers have started to add dietary fiber to the isolate powder.

7 Soy Protein Benefits

Listed below are the essential benefits of soy protein you should know before making it a part of your diet:

1. It helps to reduce bad cholesterol (LDL) and triglycerides. People with high levels of cholesterol benefit the most and less processed soy products (beans, milk, etc.) are more effective than soy protein supplements.
2. By increasing the protein intake and cutting down on fats, soy protein benefits those who are trying to manage weight issues. Also, the isoflavones may contribute to lower fat build-up in the internal organs. For people who are overweight, the benefits of soy protein may help to both support and speed up weight loss.
3. Several studies have indicated that a higher proportion of soy isoflavones may contribute to lower breast and prostate cancers.
4. Other benefits include possible improvements in heart health, reduction in blood pressure, and blood sugar. It may also be beneficial in reducing the effects of menopause. This may be highly beneficial for people with Type II diabetes and those suffering from cardiovascular issues due to obesity. 
5. In its natural form, soy fibre helps to improve digestive health. The concentrated form is also useful for pregnant women and infants since it is digested very easily.
6. A minor benefit that needs further investigation is the effect isoflavones have on skin health. An initial study suggested that it may improve elasticity and reduce wrinkles. 
7. Soybean, its concentrates and supplements are a perfect solution for increasing protein intake in people with plant-based diets.

Reaping Benefits of Soy Protein Through Diet

Soy can be consumed in many forms:

1. The whole legume may be used in many dishes after being boiled/steamed/fermented.
2. The flour can be used to prepare bread.
3. The concentrated protein form may be used in baked goods to increase the protein content of meat and as a dietary supplement.
4. The soy protein isolate benefits and applications are seen primarily in food production with protein isolates being used in meat production but many people use it for increasing muscle mass and staying fit.

Conclusion

Most adults need between 46 g and 56 g of protein per day unless they have other dietary concerns (such as being underweight or attempting to increase body weight). There is a lot more research required to understand soy protein benefits in the long term. The current data suggests that consuming too much soy protein may cause negative impacts. Adding regular soybeans into your meal plans is considered safe and healthy for most people. 

However, it is recommended that you speak with a dietician before making any changes to your diet. Even if you are attempting to increase your muscle mass, keep in mind that excessive use of protein powder can have negative effects on your health.