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Did you know that whey is high in protein? If you’re plant-based, don’t deal with dairy, or are looking to try something new, it’s time to learn about soy protein.
This type of protein, derived from the humble soybean, is entirely plant-based and contains some excellent nutrients. So, we look at it under the microscope to see if the science supports soy protein. There are health benefits, and how can you use them to achieve your fitness goals?
Soy can be eaten whole or made into various products, including tofu, tempeh, soy milk and other dairy and meat substitutes.
For vegetarians, non-vegetarians and dairy eaters or those with allergies, soy protein is often the primary source of this vital food.
Some see it as nutritional power, others as the enemy of health.
This article explores the evidence that tells you whether soy protein is good or bad for you.
What Is Soy Protein?
Soy is a plant-based protein derived from soy, which is a legume. It is an excellent source of protein for vegetarians and vegans and abstaining from milk, cholesterol, and very little saturated fat.
Soy Protein Nutritional Facts
Soy protein is made from soy flakes washed with alcohol or water to remove powdered sugar and fibre. They were then dehydrated and ground into powder
This product is low fat and fat-free.
Soy protein is used to make baby soy formula and various meat and milk substitutes.
Here are the nutritional facts of 100 grams of Soy Protein powder.
|Total Carbohydrate||7 g|
|Dietary fibre||6 g|
|Total Fat||3.4 g|
Health Benefits Of Soy Protein
- One reason people switch to a more plant-based diet may be eating less dietary fat because diets high in meat are often high in cholesterol.
- One advantage of soy protein is that it is low in fat, low in saturated fat, and high-quality protein. In addition, it converts soy protein into a meat-based equivalent substitute.
- There is further evidence that soy lowers LDL levels and increases HDL levels. In addition, it has been found that less processed soy has a more significant effect than purified protein.
- Soy protein is high in zinc, unlike many plant-based sources. The absorption of zinc from soy is 25% less than from meat. Low zinc levels are linked to low testosterone, which promotes muscle growth and fatigue.
- Soy is high in B vitamins, calcium, iron, magnesium, phosphorus and potassium, which are essential for supporting the immune system and producing energy. It can improve an overall sense of health and well-being and can give you this very vital power.
- Soy protein is also high in fibre, which helps lower cholesterol, promote intestinal bacteria, and improve intestinal function. A healthy gut is the best performance both inside and outside the gym.
- You can use soy protein as a substitute or supplement to your diet. Soy protein comes in so many variations and options that there are countless possibilities.
- You can also use soy protein in addition to your regular diet. If you want to increase your protein intake but can’t use whey or casein, soy would be a great alternative. It has high amino acid chains and is a complete protein (contains all 9 essential amino acids)
- A soy protein supplement is easily adapted to a diet deficient in calcite and designed to gain muscle mass. Soy is high in the amino acid leucine, which promotes muscle growth. This process is essential for both cutting and piercing if you want to maintain and build muscle.
Side Effects Of Soy Protein
- Soy has received a lot of bad news in recent years. It has been linked to a decrease in testosterone and an increase in phytoestrogens in men. However, this was seen only in isolated cases where soy protein intake was high and the diet was unbalanced.
- Most research has concluded that the risks of the soy “female” diet are exaggerated. Soy may have a more neutral effect on testosterone if included in a balanced diet.
- Unless you are allergic to soy, soy protein is considered safe with little or no side effects.
Soy protein is a plant-based protein powder that is easily incorporated into the diet of vegetarians or vegans. Soy whey is an excellent alternative to protein, not milk. It is one of the few plant-based proteins that is considered a complete protein because it contains all the EAA (essential amino acids)
Soy protein powder comes in three primary forms – isolated soy protein, soy protein concentrate and hardened soy protein.
For some people, this plant-based protein does not cause any harmful side effects when eaten as part of a balanced diet without allergies.