Soy Protein: Good or Bad?

This is an automatically translated article.

Soybeans can be used directly or processed into a variety of nutritional products for human consumption. For those who are vegetarians or are allergic to dairy foods, soy protein is a good protein alternative that provides important nutrients. However, soy protein is still controversial. While some view soybeans as a rich source of nutrients, others view soy protein as harmful to human health.

1.Soybean Nutritional Value Soybean protein powder is separated from defatted soybean seeds, soaked in alcohol or water to remove sugar and fiber. Then the soybeans are dehydrated and made into powder.
This product contains very little fat and no cholesterol.
Soy protein powder is used to make soy milk for babies, as well as to create similar meat and milk substitutes.
Nutrient content of one ounce (28 grams) of soy protein powder:
Calories: 95 Fat: 1 gram Carbs: 2 grams Fiber: 1.6 grams Protein: 23 grams Iron: 25% Daily Value (DV) Phosphorus: 22% of DV Copper: 22% of DV Manganese: 21% of DV Although it is highly concentrated in protein, soy protein powder also contains phytates, which may reduce mineral absorption.
2. Soy protein is not the best choice when you want to build muscle When you are looking to increase muscle mass, soy protein is not the most effective protein choice.
Unlike most other plant-based proteins, soy protein is a complete protein. This means that soy protein contains all the essential amino acids that your body cannot make and needs to get from food.

While each amino acid plays a role in muscle protein synthesis, branched chain amino acids (BCAAs) are the most important when it comes to muscle growth.
One study found that people who took 5.6 grams of BCAAs after resistance training had a 22% higher increase in muscle protein synthesis than those who took a placebo. Specifically, the BCAA leucine activates a specific pathway that promotes muscle protein synthesis and helps build muscle.
Compared to whey and casein proteins, pea protein has a lower muscle protein synthesis capacity. One study found that soy was inferior to whey protein in terms of muscle protein synthesis but performed better than casein. The researchers concluded that this could be due to the rate of digestion or the leucine content.
Similarly, one review study found that whey protein was better at supporting muscle protein synthesis than soy protein in younger and older adults.
Interestingly enough, soy may be most beneficial when combined with other proteins. Some research shows that combining milk and soy proteins can help increase muscle protein synthesis more than using just one type of whey, casein, or soy protein.

3. Soy protein can aid in weight loss

Studies show that high-protein diets can lead to weight loss, even without the need to limit calories or nutrients. However, the evidence is still mixed on the relationship between soy protein and weight loss.
Some studies show that soy protein can promote weight loss as effectively as animal protein. In one study, 20 obese men participated in a diet high in soy protein, as well as a high protein diet from meat. Levels of appetite control and weight loss were similar in both groups. The researchers concluded that the soy protein diet was as effective for weight loss as the animal protein diet.
Another 12-week weight loss study showed similar results with soy protein powder. The participants received a meal aimed at weight loss containing either soy or non-soy foods. Both resulted in an average weight loss of 17.2 pounds (7.8 kg) at the end of the study.
Furthermore, a study in people with diabetes and obesity found that soy protein meal replacement may be more effective than a standard weight loss diet.
People using soy protein-based meal replacements lost an average of 4.4 pounds (2kg) more than those following the standard diet. However, while some studies observed weight loss benefits, a review of 40 studies that evaluated the effects of soy protein on weight, waist circumference, and fat mass found no effects. significantly positive.
Overall, the evidence for consuming soy protein for weight loss is not as effective as that of other proteins such as whey and casein.

4. Other Health Benefits

Some studies show that adding soy protein to your diet can provide many health benefits. For example, soy foods appear to have positive effects on heart health. In a review of 35 studies, soy consumption reduced bad LDL cholesterol and increased good HDL cholesterol.
Another review found that replacing animal protein with 25 grams or more of soy protein reduced total cholesterol, LDL cholesterol and triglyceride levels.
Regarding cancer, the evidence for the effects of soy protein is inconsistent. Many observational studies have found a protective effect against cancer of a diet rich in soy. However, the researchers note that it is not yet known whether this works when using soy protein powders or other plant proteins made from soybeans.
Several observational studies and evidence suggest that soy consumption reduces the risk of breast cancer. However, other studies show no protective benefit of soy consumption for this type of cancer. One study even demonstrated an association between soy intake and stimulation of mammary gland cell proliferation in premenopausal women, which may increase the risk of potential breast cancer.
When discussing the role of soy in men's health, several observational studies indicate that consuming soy foods may reduce the risk of prostate cancer in men. old.
Although the results of observational studies are encouraging, human clinical trials of soy's potential anticancer effects are inconclusive at this time. Also, many studies are based on soy foods, not soy protein powders.
However, soy protein can be a good source of plant-based protein for people who don't consume animal protein, including vegetarians and vegans, allowing them to get the important benefits of this nutrient.

5. Possible drawbacks of soy protein powder

Some people have concerns about soy, as mentioned, soy protein contains phytates, also known as antinutrients. These substances reduce the absorption of iron and zinc in soy protein. However, phytates are unlikely to adversely affect your health unless your diet is severely imbalanced and your body's main source of iron and zinc comes from soybeans.
There is also some concern that soy intake may affect thyroid function in humans. The isoflavones in soy, also known as Goitrogens, can increase the size of goiters, affecting thyroid function and hormone production. However, there are many studies that show that soy has no or only very mild effects on thyroid function in humans.
Furthermore, many people do not use soy protein due to its phytoestrogen content, because they fear that phytoestrogens may disrupt natural hormone levels in the body. Phytoestrogens are chemical compounds that occur naturally in plants and have estrogen-like properties that bind to estrogen receptors in your body. Soybeans contain a notable amount of phytoestrogens.
However, soy protein powder is made from soybeans that are washed in alcohol and water, removing a large portion of the phytoestrogen content. Similarly, many men worry that soy protein might lower their testosterone levels, but the study found no evidence for this hypothesis.

A review study has shown that neither soy foods nor isoflavones alter measures of testosterone in men.
Another issue, soy products are controversial because they are commonly genetically modified (GMO) foods. There is currently no evidence that eating GM soybeans has any adverse health effects compared with non-GMO varieties.
Many potential disadvantages of soy are attributed to soy consumption in general, not specific to soy protein powder products. More research is needed on soy protein powder to see how it affects health.
In a nutshell, soy protein is a complete source of protein. It can aid in muscle growth but not as well as whey protein. Overall, soy is safe for most people and may offer health benefits, including weight loss.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.

Reference source: healthline.com