DOSAGE

Step 1

The low fat, low-caloric source of protein i.e. soy protein is rich in fiber and minerals. Consuming 25g of soy protein per day can provide you with numerous cardio-protective health benefits. 

Step 2

Substitute fatty protein food items with nuts, red meat or a diet rich in fruits and vegetables to lose weight. Replacing your meal with soy protein shakes or drinks like a smoothie can help you shed those extra pounds much faster. You can also sprinkle soy protein powder on soup or ice cream to add healthy calories to them. Those healing from a recent surgery or illness might require more of proteins- soy milk or soy protein powder in whole milk can be used as a snack.

SIDE EFFECTS OF SOY PROTEIN

There are no reported side effects of soy protein supplements. If you’re taking any prescription medicine, consult your doctor before taking any soy protein supplement.

Soy protein found in supplements is made up of soy isoflavones, a type of phytoestrogen, a plant-based substance that produces estrogen. While a large percentage of the isoflavones may be lost during processing, but all soy products contain at least some of this phytoestrogen. These micronutrients reduce the risk of certain types of cancer and osteoporosis. On the other hand, there was one study which reported that consumption of tofu leads to earlier cognitive decline in a group of middle-aged men.

A research at Harvard School of Public Health in 2008 concluded that men who consumed soy food products every day had lower sperm count as compared to men who did not eat soy. This was especially true of obese men. 

Being the plant protein free from fat, lactose and cholesterol, soy is renowned to be one of the most digestible protein sources ever. Soy bean is a good source of metabolic proteins like enzymes, trypsin inhibitors, and cysteine proteases (similar to papain) which makes it an ideal food for the vegans since it provides comparable amount of proteins- in contrast to the animal counterparts.

AMINO ACIDS FOR ATHLETES

WHAT ARE ISOFLAVONES? HOW DOES ISOFLAVONES AFFECT HEALTH?

Soy is rich in isoflavones – plant-based compounds called phytoestrogens that have estrogen-like activity but are very different from human estrogen. These help build stronger bones, maintain a healthy heart and promote hormonal balance during menopause.

HOW DOES SOY AFFECT THE HEART?

Soy is a rich source of proteins and fiber. It contains heart-healthy fats and micronutrients, is low in saturated fat and is cholesterol free. Soy protein provides you with essential amino acids and improves your blood vessel elasticity. 

HOW DOES SOY AFFECT BONE HEALTH?

Soy foods contain soy isoflavones as well as bone-building calcium and vitamin K, which are essential for bone mineralization. These isoflavones reduce bone mineral density to lower down the risk of osteoporosis in women that are going through menopause.

DOES SOY UPSET YOUR STOMACH?

If you are not allergic to soy, soy proteins are safe to consume. There are no clinical studies which conclude that soy causes more gastrointestinal disturbances than any other commonly consumed food items. Furthermore, soymilk is a wholesome milk alternative for those who can't drink milk due to lactose intolerance. 

IS SOY PROTEIN AN ALLERGEN?

Soy protein is one of the eight major food allergens, along with proteins from milk, eggs, peanuts, tree nuts, fish, shellfish, and wheat but this varies from person to person. 

CAN SOY INTAKE DECREASE SPERM COUNT, DELAY PUBERTY OR DECREASE SIZE OF SEXUAL ORGANS?

Researchers in Tokyo reported two studies that assessed the impact of soy intake on both sperm and semen parameters. In one study conducted on 32 healthy young men consuming diets supplemented with milk protein isolate, low-isoflavone isolated soy protein or high-isoflavone soy protein, no significant effect of diet on semen parameters was observed, including semen volume, sperm concentration, sperm count, total motile sperm count, sperm motility or sperm morphology. 

In the second study, 20 volunteers were given different levels of isoflavones for 3 months. When compared to baseline, there were no statistically significant differences in ejaculate volume, sperm concentration, count and motility of spermatozoa in men given isoflavones (Messina, 2009).