This article examines the evidence to determine whether soy protein is a good addition to your diet, then offers a few ideas for how to enjoy it.
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Although some people believe soy to be a nutrient powerhouse, others question whether it poses unwanted side effects.
For people following a plant-based diet or who don&#;t eat dairy, soy foods often serve as a major source of protein, as well as vitamins and minerals.
It can also be found in the form of soy protein powder, which you can use to supplement a workout routine or add more protein to your diet in general.
Soy protein is the primary protein found in soy products, such as tofu, tempeh, soy milk, and other soy-based dairy and meat alternatives.
Soy foods fall into a spectrum of minimally to highly processed. They include whole soybeans, tofu, tempeh, miso, natto, soy milk, and isolated soy protein powder.
Soy protein isolate powder is made from defatted soybean flakes that have been washed in either alcohol or water to remove the sugars and fiber. They&#;re then dehydrated and powdered.
On the most highly processed end of the spectrum, you&#;ll find soy protein powder or soy protein isolate. They&#;re often used as an ingredient in certain packaged foods like protein bars .
Soy milk is slightly more processed. To make soy milk, soybeans are cooked in water, pulverized, and pressed to remove the solids and fiber. Manufacturers may add other ingredients and nutrients .
On one end of the spectrum are whole or minimally processed soy foods, such as tofu, tempeh, and whole soybeans &#; also called edamame.
Soy comes in a wide variety of forms, all of which have varying nutrients and health effects.
Soy is generally a good source of protein, though the specific nutrient makeup depends on the form. For instance, soy protein isolate has much more protein per serving than tofu or soy milk.
Soy protein isolate packs the most protein per serving , which makes sense because it&#;s processed to be a concentrated source of this nutrient.
As you can see, the fat, fiber, carb, and mineral counts of soy foods fall into a wide range.
This chart shows the nutrition facts for one serving of a few types of soy foods ( 1 , 2 , 3 ):
Overall, soy is a good source of protein and fiber , as well as vitamins and minerals like calcium, iron, magnesium, and zinc. It contains some unsaturated fat and is free of cholesterol.
The nutritional makeup of soy foods varies depending on which one you&#;re eating.
Soy contains all nine essential amino acids in similar amounts, whereas other types of plant proteins are often low in at least one essential amino acid.
Soy foods not only contain all nine essential amino acids but also offer ample amounts of each, making soy similar to animal proteins in this way ( 5 ).
This just means that you should include other sources of lysine in your diet, such as soy, so that your body can make all the protein it needs. All you need to do is enjoy a diverse diet, which is good for your health in general.
All plants contain all nine essential amino acids, but some only offer very limited amounts. For instance, lysine only occurs in small amounts in most grains and cereals ( 4 ).
One of the most common criticisms of plant proteins is that they don&#;t contain all of the essential amino acids, which your body needs to make protein. However, this is a misconception &#; as is the idea that plant proteins are inferior to animal proteins.
Eating whole and minimally processed soy foods appear to support heart health, cancer risk, and blood sugar management. These benefits don&#;t appear to apply to soy protein isolate.
Another meta-analysis of 15 studies also tied dietary intake of tofu, soy protein, and soy isoflavones to a lower risk of this disease, though more research is needed ( 18 ).
One meta-analysis of 18 studies associated eating soy products, including soy protein and soy isoflavones, with a lower risk of type 2 diabetes ( 17 ).
Some research indicates that fermented soy foods may be particularly effective in helping minimize the effects of diabetes ( 16 ).
Eating soy foods is associated with better blood sugar control, which is especially important for people who have &#; or are at risk of &#; diabetes ( 15 ).
Finally, older research notes that soy has antioxidant properties and may promote cancer cell death and inhibit the growth of blood vessels in tumors ( 14 ).
Plus, while more research is needed, one meta-analysis of 12 studies associated soy food intake before and after a breast cancer diagnosis with a reduced risk of cancer recurrence ( 13 ).
Another review found a statistically significant link between soy food intake and a lower risk of prostate cancer ( 12 ).
One study looking at the effects of dairy and soy on breast cancer risk associated high intakes of dairy &#; but not soy &#; with greater breast cancer risk ( 11 ).
Many observational studies suggest that a high soy diet protects against cancer risk , outcomes, and even recurrence. Still, it&#;s important to note that these benefits are tied primarily to whole and minimally processed soy foods, not supplemental soy protein isolate ( 10 ).
This matters because high levels of blood fats like LDL and triglycerides are associated with a higher risk of heart disease, stroke, and heart attack ( 9 ).
In one review of 35 studies, soy intake lowered LDL (bad) cholesterol and raised HDL (good) cholesterol ( 8 ).
Soy foods appear to have positive effects on heart health ( 7 ).
Soy may aid heart health, cancer risk, and blood sugar levels. These benefits are largely attributed to soy&#;s health-promoting compounds like phytosterol, saponins, lecithin, phytic acid, and isoflavones, in addition to its nutrition profile ( 6 ).
Some people have concerns about soy, particularly regarding compounds called antinutrients and phytoestrogens. Others worry that soy foods are genetically modified.
Soy contains phytates, which are plant compounds often categorized as antinutrients (alongside lectins, oxalates, and tannins). Antinutrients may reduce the availability of minerals like calcium, iron, and zinc.
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However, phytates aren&#;t harmful unless your diet is severely imbalanced and you rely on soy protein as your main source of iron and zinc (19).
Plus, studies show that your body&#;s absorption of these minerals from plant foods is comparable to those from animal products (20).
Furthermore, you can reduce soy foods&#; antinutrients by soaking, fermenting, and heat cooking (19).
Many people avoid eating soy protein due to its phytoestrogen content, as there&#;s concern that this compound can disrupt natural hormone levels in your body.
Phytoestrogens are compounds that occur naturally in plants, notably soy. They have estrogen-like properties that bind to estrogen receptors in your body. As such, some people worry that soy promotes breast cancer or even affects male reproductive hormones (21).
However, current evidence does not show soy products to either promote breast cancer or impair male reproductive hormones (10, 20, 21, 22).
The majority of soy foods grown around the world are genetically modified (GMO), meaning that they have been genetically altered to be resistant to certain herbicides (23).
Some people are concerned about the unknown long-term health effects of GMO foods. Most current research on GMOs&#; health effects is conflicting, and long-term studies are needed (24).
Still, one older study found that GMO soybeans contained high residues of the herbicide glyphosate, compared with organic soybeans. This is concerning as glyphosate is likely carcinogenic. It may also promote inflammation and interfere with immune health (25, 26).
Regardless, non-GMO soy products are available at most grocery stores. If you want to avoid GMO soy, you can opt for products that are certified organic, as this prohibits genetic modification (27).
SummaryWhile antinutrients, phytoestrogens, and genetic modification are common concerns regarding soy products, evidence shows that soy foods are largely safe. You can always opt for non-GMO or organic soy products if you desire.
So, if you&#;re looking to up your protein game without chugging a gallon of milk or eating an entire chicken every day, soy protein powder is a solid option. Here&#;s what to know about the many soy protein benefits.
But wait, there&#;s more! Soy protein isolate is a complete protein, which means it contains all essential amino acids your body needs to function on fleek.
Soy protein powder is made from &#; drum roll &#; soybeans. These little powerhouse legumes are high in fiber and essential nutrients like:
Soya wanna add more protein to your diet? Well, one of the easiest and cheapest ways to boost your intake is by using soy protein powder.
Soy protein is made from soybeans. It contains lots of essential nutrients and can be part of a balanced, healthy diet. However, it&#;s important to mind your doses and to only opt for high-quality brands.
BTW, soy protein powder contains around 90 percent protein and is almost carb- and fat-free.
Soy protein isolate has a variety of uses. It&#;s commonly used as a dietary supplement to help peeps boost their protein intake. It&#;s also a protein source in food products, such as sports drinks, energy bars, and meal replacement shakes.
Soy protein isolate is a processed protein that comes from soybeans. The beans are dried, flaked, and defatted during the manufacturing process. The beany mix is then washed in either alcohol or water to remove the sugars and fiber. It&#;s then dehydrated, powdered, and ready to hit the grocery store shelves.
Besides being an excellent source of protein, soy has lots of other things going for it. Here are some of the benefits of soy protein powder.
Soy is rich in compounds that support heart health. In one review, soy was found to lower LDL (bad) cholesterol and increase HDL (good) cholesterol. Because blood fats like LDL and triglycerides can raise your risk of heart disease and stroke, this is a big deal.
Soy is also packed with antioxidants, which scavenge harmful toxins that can damage your blood vessels and lead to heart disease.
Eating a diet rich in soy products might help lower your risk of certain types of cancer, including breast cancer and prostate cancer.
This is because some cancers rely on hormones to develop and grow. And soy isoflavones &#; a type of phytonutrient in soybeans &#; can mimic the hormone estrogen. These isoflavones have both estrogenic and antiestrogenic effects. In other words, they can act like the hormone estrogen in some cases, and in other cases, they can block its effects.
These estrogen-like effects may help protect against certain cancers, but more research is needed to understand the full effects.
There&#;s a reason why bodybuilders and athletes love soy protein powder. It&#;s an effective way to build muscle and improve exercise performance.
Whey protein is often regarded as the gold standard for muscle-building as it&#;s high in leucine, an amino acid that just loves to trigger muscle protein synthesis. But, studies show that soy protein leads to similar gains as whey and other animal proteins.
And you don&#;t have to be doing hard-core exercise to benefit. Another study of four groups of older adults with low muscle mass proved this point. When the study began, the participants&#; protein intake was sufficient according to recommended daily allowances.
One group continued with their standard diet, while the other three also consumed 16 grams (g) of soy protein, whey protein, or a blend of whey and soy each day. And yes, you&#;ve guessed it. When the study concluded 6 months later, all three protein-supplemented groups had gained muscle mass and strength, but there were no significant differences among them.
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