Smoothies, breakfast, and workout snacks, soy protein powder is popular addition to supplement with when consumed in moderate amounts. Excess soy in the diet can have adverse effects on the body, so the caution is to keep consumption to minimal use as a nutritional booster and not whole food replacement.
In general, soy protein powder has 95% of its nutritional value being protein, which makes it a suitable meal additive for raising the protein intake. Most often, soy protein powder is used to supplement foods with added nutrition, it’s ideal for vegans and vegetarians as long as they are not allergic to soy products.
How much soy protein powder should I use? It is recommended to consume no more than 20-50 grams of soy protein powder per day, but depends on the personal needs and daily intake levels.
Typically, one scoop of protein or 30g is enough, but people with protein deficiency can take two scoops to increase their protein intake daily. A scoop varies with size and brand, but most brands weigh from 20g to 50g, and contain about 20g to 30g of soy protein.
Noteworthy, the amount will vary based on dietary goals, workout regimens, and a person’s body weight.
Research shows that an average of 20g to 50g is enough per day, and above 50g of soy protein in a day may lead to harmful effects on the body.
In the end, the amount of soy protein one consumes in a day varies depending on the nutrition objective and health conditions of the person. The concern is in regards to raising levels of isoflavones in the body, which is a plant-based estrogen that can result in biological issues in both men and women.
Answered below are frequently asked questions about the safe amounts of soy protein powder per day, and ways to enjoy the the dehydrated isolate in a balanced diet.
How much protein is safe per day?
Recommendations are to consume 1 gram or protein per pound of weight or 2 grams of protein per kilogram. Therefore, daily intake can easily range between 100 to 200 grams of protein per day.
Not only does protein help to grow muscle mass, but it also prevents muscles from diminishing since it is extremely challenging to maintain strength as you age.
The amount is safe and has numerous health benefits, such as preventing chronic diseases such as cancer and diabetes, improving cardiovascular health, preventing weight gain, and reducing the harshness of menopause symptoms.
That being said, it is not recommended to exceed 50g of soy protein per day due to potential risks of consuming too much soy, irrespective of weight and age of a person.
How do you make soy protein powder?
Soy protein powder is generally made from defatted soybean flakes that are rinsed with alcohol or water to remove carbohydrates like sugar and fiber. The result is 95% protein, and it is dehydrated and ground into a powder.
Can I drink soy protein every day?
No, you should not drink soy protein every day. Excess consumption of soy has been linked to a number of harmful side effects, therefore it is recommend to keep consumption to moderate amounts.
Soy protein powder is a nutritional supplement that should not be used as a replacement for wholesome diet. It is best to limit consumption to less than 50g per day, and also to not make it a daily habit.
Adding soy protein to a balanced diet is one way to increase the protein intake levels to support the body. Approximately 1 or 2 servings of soy protein are safe for consumption with added health benefits.
However, consuming soy protein powder every day is accompanied by some negative effects to be aware of.
Furthermore, it’s essential to consider the number of sugars added in conventional soy protein brands. Some brands increase sweeteners and flavorings that decrease the healthy aspect and increase the chances of chronic diseases related to poor blood sugar control that may lead to diabetes.
Some harmful ingredients are added to improve the taste, but research has also linked the additives to growth of cancer cells.
What happens if you eat too much soy protein?
Soy protein is great source of boosting nutritional value quickly on every meal. It is convenient and easy to prepare that can end up consuming too much on a diet.
If you eat too much soy protein, you may:
- Experience mild stomach discomfort related to constipation and diarrhea.
- Trigger allergic reactions such as itching, rashes, vomiting, and breathing difficulties.
- While pregnant, too much soy protein can hinder the development of the fetus.
- Excessive consumption of soy protein at an early age can lead to health reproduction difficulties, especially for males, since it lowers their testosterone levels and resulting in infertility.
- Cause hypothyroidism by lowering the level of iodine, which leads to thyroid impairment.
- Results a high level of oxalates that cause kidney stones.
- Raises urinary estrogen, which causes bladder or prostate cancer.
Amount of Soy Protein Powder: Conclusion
Soy protein powder is an easy way to increase protein intake in a balanced diet. It has low carb count, but contains plenty of essential minerals and vitamins that athletes and dieters are fond of.
The powder isolate is manufactured by many different brands with varying nutritional values. Some brands are healthier than others since they have fewer sugars and a low number of carbohydrates.
So, it’s advisable to always check the nutrition facts of a brand before including it as part of your regular diet routine.
The amount of soy protein consumed daily by an individual depends on the nutrition objective, weight of the person, and protein deficiency. The bigger the person, the more protein they need to consume.
However, soy protein should only be a small part of the overall intake levels because overconsumption of soy is linked to many causes for concern. Make sure to balance out soy protein with other amino acid choices, and you should not have anything to worry about.
The most ideal consumption of soy protein powder is 20-50 grams per day. Generally, 30g or 1 scoop of soy protein powder is enough, but stay below 50g servings and definitely do not consume soy every single day.
As a result, try to limit eating soy protein 2-3 times a week to diversify the diet for maximum health benefits and reduced concern over negative effects of soy consumption.
It is easy to prepare and consume soy protein powder in smoothies, shakes, breakfast, and meals, but know that too much soy soy protein has downsides for males, females, children, and during pregnancy.