Soy products: everything you need to know!
Soy Protein is isolated from a type of legumes known as Soybeans. Soybeans are rich in proteins while being low in fat. To extract Soy protein from Soybeans, processes to remove fat and hull from Soybeans are carried out in a commercial setting. The resultant is a very high Protein Soy powder that can be added to shakes, smoothies etc. Many other soy products can be prepared in a similar way and may contain some added carbohydrates, fats etc to improve the taste, texture and nutritional value. The various types of Soy products are Tofu, Tempeh, Soy milk and certain other meat alternatives.
Soy protein products have a nutty flavor and a grainy texture, mostly. Liking or disliking the taste is a matter of personal choice so, it is always a good idea to try out several brands before finalizing one. Soy products serve as a great source of protein for people who are allergic to dairy products and cannot take Whey protein. Similarly, vegans who avoid food that comes from animal sources can surely look up to Soy products.
It is very important to have a look at the amino acid profile of Soy products. In all, there are 22 different amino acids that are required by the human body. Out of these 22, 9 cannot be synthesized naturally in the human body. Therefore, these 9 must be supplied through diet. These 9 essential amino acids are Histidine, Valine, Leucine, Isoleucine, Methionine, Lysine, Arginine, Phenylalanine, and Tryptophan.
One Ounce of Soy protein isolate powder contains, the following nutrients:
- Calories: 95
- Fat: 1 gram
- Carbs: 2 grams
- Fiber: 1.6 grams
- Protein: 23 grams
- Iron: 25% of the Daily Value (DV)
- Phosphorus: 22% of the DV
- Copper: 22% of the DV
- Manganese: 21% of the DV
Benefits of Soy Protein
- Soy protein is a complete protein and contains all the essential Amino acids as opposed to the majority of plant-based proteins.
- Soy protein helps in building and repairing muscle mass in your body.
- Regular consumption of Soy protein aids in weight loss in obese individuals. So, if you are looking forward to shedding your extra Pounds, you should surely switch your dairy products with Soy products.
- Lactose-intolerant people and those who are allergic to milk and dairy products can get their daily dose of Proteins by consuming Soy products.
- Soy products help in improving lipid profile in individuals who are at risk of getting heart disease. Since these are low in fat and have Zero Cholesterol.
- Long-term consumption of Soy products has been associated with the elimination of low-grade inflammation in the body which is responsible for Diabetes, Cancer and certain other serious diseases in the body.
Bursting popular myths about Soy Protein
Myth 1: Soy causes breast cancer
This myth originated after certain studies on mice found that Soy contains Isoflavones that mimic human Oestrogens. Several studies that followed, however, showed the opposite and predicted better survival rate in breast cancer patients and reduced odds of recurrence.
Myth 2: Eating Soy can mess up with your fertility
Again, this myth cropped up due to the presence of Oestrogen like substances in Soy proteins. However, in moderate amounts, Soy products have been actually found to boost fertility. In fact, women who consume animal-based proteins for long periods of time have been shown to have fertility problems. There are many researchers which conclude that adding plant-based proteins in form of Soybeans, legumes, nuts, tempeh, Protein powders, tofu etc can indeed help protect against ovulatory infertility.
Myth 3: Soy can cause gynecomastia
Consumed in moderate amounts, in sync with the recommended daily allowance, Soy has found not to disturb the levels of male hormones in the body. So, there is no risk of males developing breast tissue.
Comparison of Soy Protein vs Whey Protein
Soy protein as well as Whey protein, both are great sources of proteins but they come from different sources. Whey protein is extracted from Cow’s milk while Soy protein comes after processing Soybeans.
Soy protein is better in increasing lean muscle mass in the body and repairing damaged muscles. This property has been found to be as good as non-plant based proteins such as Whey protein.
Whey proteins have more antioxidant effects on the cells of the body. Whey proteins contain most of the amino acids while Soy proteins contain all the 9 essential amino acids.
To sum it all up, both Whey and Soy proteins offer good results for bodybuilders and those looking to get in shape. However, the cost of Soy products is way cheaper when compared to Whey protein. So #SoyIsGood and #SoyBetterForYou. The event held at Sahara Star was just about all this. We had a very insightful discussion here.
Soy protein or Whey protein is entirely your choice. But, if you are into veganism or are lactose intolerant or prone to get allergies very often, Soy products and Soy protein powders are definitely better.
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