Nutty flavor with grainy texture, soy protein powder is a plant-based supplement to include in meals or snacks at any point throughout the day. Made from defatted soybeans, the dehydrated powder is nearly all protein with around 5% from fats and carbs.
How to use soy protein powder? Soy protein powder can be used in beverages, breakfast, desserts, savory dishes, and snacks including smoothies, shakes, hot cereal, oatmeal, protein and granola bars, pancakes, waffles, soups, and breads.
In addition, soy protein powder is used to make soy flour as a substitute for wheat flour for individuals sensitive to gluten products.
According to the dietitians and nutritionists, protein is a daily requirements and men are supposed to consume a bare minimum of 56g while women need at least 46g per day.
However, consuming soy protein powder in moderation is recommended for health. It is not advisable to eat more than 20 to 50g per day as there is a large amount of mixed research concerning the overconsumption of soy.
The dehydrated powder is called soy protein powder because it is nearly carb and fat free. It has approximately 95% of protein, so it serves best when used in a small amount.
Soy protein powder has many uses, making it perfect to be added to any diet, irrespective of whether they are vegan or not. This article answers frequently asked questions about the best usage of soy protein powder to get the maximum health benefits.
How is soy protein used?
Soy protein, in most cases, is used as a substitute for whey or animal based protein. The protein isolate is used as an additive in most recipes to add supplemental protein in a vegan or vegetarian manner.
Mostly, people opt to cut the amount of meat consumed in a diet or when they want to cut the budget spent on animal byproducts or dietary restrictions. The advantage of soy protein is that it is easily used in numerous dishes without changing the flavor or texture too much.
Soy protein is used in most dishes as a flavor and spices absorber to maintain the homogeneity of ingredients overall taste.
Traditionally, soy protein is added to dishes that use beef or chicken, such as spaghetti, meatloaf stew, bolognese, stroganoff, and chili, to cut the cost of meat or chicken without a noticeable change in nutritional value.
Furthermore, soy protein is added to soups and smoothies to add extra protein without other noticeable changes.
How much soy protein powder should I use?
According to recommendations, consume between 20 to 50g of soy protein powder daily though it will ultimately depend on personal needs.
However, studies indicate that consuming more than 50 grams of soy protein per day, or using it on a daily basis as a wholesome meal replacement, is not safe.
Research has shown that consuming 40g a day can help in skeletal muscle growth. Consuming moderate amounts of soy protein assists a body in numerous ways, like improving cardiovascular health, reduces cancer risk and reducing the severity of menopause symptoms, among others.
Noteworthy, too much soy has also been associated with a number of negative effects.
What can I mix soy protein powder with?
Soy powder goes well when mixed with any liquid or food of personal choice. Some liquids that soy protein powder blends well with are soy milk, plant milks, nut milks, water, juice, or dairy milk.
For optimum flavor and performance, mix soy protein powder with milk. Plain is better when mixing with flavorful foods and drinks, but vanilla, strawberry, or chocolate taste great mixed with milk.
However, soy milk can be a good substitute if one wants to keep it vegan. In a glass of milk and juice of about 8 ounce, add ¼ cup of soy protein powder to make a quick protein shake.
For a thicker smoothie like consistency, mix ½ cup of milk or water with a ¼ cup of the powder.
Ways to use soy protein powder
Adding soy protein powder to a meal or snack has very little flavor. As a matter of fact, it blends smoothly and gives a quick nutritional boost.
- smoothies
- protein shakes
- yogurt
- hot cereal
- soups
- granola bars
- protein bars
- pancakes
- muffins
- brownies
- cakes
- breads
Using Soy Protein Powder: Conclusion
Soy protein powder is great when incorporated into a balanced diet routine. It has several benefits for the human body, but overconsumption may result in undesirable effects.
Suggested intake levels are amount up to 50 grams a day, but that is based upon total caloric needs. Exceeding the threshold of soy protein is not safe because it is a supplement and not a replacement for wholesome food.
The protein product is a soy based food. For any person with intolerance to soy products, consuming a liquid mix with a soy protein powder may trigger allergic reactions such as rash, vomiting and diarrhea.
Soy by itself is an excellent source of protein. However, the nutrient specifications the dehydrated protein isolate makes up depends on the brand, and some are more nutritious than others.
Consider to include spoonful of soy protein powder in smoothies, shakes, hot cereal, oatmeal, protein and granola bars, pancakes, waffles, soups, and breads to boost nutritional levels and add much needed protein. Enjoy on every favorite recipes of your choice, and share the dishes you think that taste best when using soy protein powder.