Soybeans are loaded with protein, and isolate is easily extracted using a few simple steps to make an easy to use powder. Nowadays, it is extremely popular to use soy protein powder as a supplement to increase nutritional value in foods.
The plant-based protein the can be used in various dishes including baking, smoothies, and desserts. Practicing moderate consumption on a regular basis it can aid health benefits and weight loss.
What is soy protein powder? Soy protein powder is an isolate extracted from defatted soybean flakes that have been washed with alcohol or water to remove both the starches and fiber. The end product is a dehydrated powder that is almost 95% protein, with the remaining 5% consisting of a small amount of fats and carbs that are cholesterol free.
The powder is typically plain tasting, but depending on the purpose and brand, there are a wide range of flavors like vanilla, strawberry, and chocolate.
The nutritional boost the plant-based protein powder gives to a diet depends on how it is used. Even though many people believe in blending the powder with ice, yogurt, milk, or fruit juice, there is much more versatility than one can ever imagine.
The soy protein powder can be added to flour during baking while preparing pancakes, quick breads, waffles, dumplings, and muffins. The powder can also be used as a base for granola bars by mixing the powder with wheat germ in equal amounts.
Most people believe soy products are a nutritional powerhouse, but others have raised doubts about whether soy is 100% safe to consume on a regular basis. Answered below are frequently asked questions about soy protein powder and how to effectively use it in your balanced diet routine.
What does soy protein do?
Soy protein is rich in amino acids that helps the body produce muscle building protein. These protein powder is made from defatted soy, and has a mild flavor that can be easily added to a dish without overpowering.
Here are several soy protein powder advantages:
- Assists the body in building strong muscles.
- Cholesterol free protein source that helps in reducing heart disease.
- Consist of micronutrients that help the body boost immunity defense.
- Rich in isoflavone compounds, which enhance estrogen levels in the body and assist in hormone balances that reduce breast cancers in women and prostate cancer in men.
- The isoflavones in soy protein reduce the harshness of menopause symptoms like hot flushes for post-menstrual women.
- Induces insulin hormone, which helps the body control blood sugars and is helpful in diabetic patients.
- Has a lot of amino acids, which provide excess energy during the oxidations of fats. Belly fat can be reduced, which controls obesity.
- Include essential vitamins like vitamin D and minerals like calcium that help form strong bones for the fetus during pregnancy, young children and may reduce the risk of osteoporosis.
- The micronutrients like vitamin D present in soy protein help in moistening skin.
- Rich in iron and copper, essential minerals in red blood cell formation. When the red blood cells are sufficient, then blood circulation and oxygen levels are improved.
Is soy powder good for health?
Yes, soy powder is good for health. When consumed several times a week in moderation, it can help you to lose weight, boost energy, and build muscle mass.
There are lots of health benefits associated with consuming moderate amounts of soy powder, which includes;
- Cardiovascular: Soy protein is free from cholesterol, which helps the body lower the cholesterol level that may cause heart disease.
- Gastrointestinal: Soy powder is rich in fiber, which is essential in the gastrointestinal system.
- Reproduction: Isoflavones in soy assist in hormone balances, preventing breast cancer in women and prostate cancer in men. The chemical also assists in reducing the severity of menopause symptoms for postmenstrual women.
- Bones and joints: Soy powder is crucial in forming strong bones since it’s rich in calcium and zinc.
- Blood circulation: The supplement helps in blood circulation since its rich in iron.
- Disease: It helps in preventing diabetes and obesity. Protein help in building strong muscles, which help the body lean belly fats and improve immunity.
Is soy good in protein powder?
Yes, soy is good in protein powder. In fact, the powder form contains all of the essential amino acids, making it a good high-quality complete protein that is similar to meat.
Soy provides a quality source of plant protein when compared to other legume protein sources, however they are not very easily digestible by the human body.
However, it ultimately depends on a person’s dietary restrictions. Some people are sensitive to soy based foods and it may trigger allergic reactions such as diarrhea and vomiting.
Furthermore, others choose soy protein powder as part of their vegan or vegetarian dietary choices. Even if animal meat is a better source of digestible protein, it is not plant based.
Is soy protein good for weight loss?
Yes, soy protein is good for weight loss, but only when consumed in moderate amounts.
It is known that soy protein has a significant impact on boosting metabolism with low calorie and high fat content. Therefore, it may help in lowering blood lipids and keeping the weight off compared to dairy based protein sources.
The following are ways in which soy protein helps in weight loss:
- Low in carbs and saturated fats.
- Helps the body build strong muscles.
- Amino acids in soy protein provide enough energy during the oxidation of belly fats.
- Contains fat-oxidizer vitamins like vitamin B12 that help burn excess fats.
- Ingestion of soy protein inhibits the accumulation of fats, especially around intestinal walls.
- The isoflavones in soy protein enhance insulin resistance, reducing fat mass and plasma lipids in the body. The metabolism activity of the body increases, which helps the body get rid of excess fats.
How to use soy protein powder?
Soy protein powder is a versatile ingredient to make drinks and foods for a quick nutritional boost without drastically altering the flavor of the meal.
Due to side effects of the soy protein powder, it is recommended to consume no more than 20 to 50 grams a day.
Also, the best time to take soy protein are in the morning for breakfast or 30 minutes before or after an intense weightlifting workout.
Here are ways to use soy protein powder to maximize the benefits:
- smoothies
- shakes
- yogurt
- hot cereal
- soups
- granola bars
- protein bars
- pancakes
- muffins
- brownies
- cakes
- breads
Soy Protein Powder Basics: Conclusion
Irrespective of whether a person is vegan or on a strict weight loss diet, including soy protein has its nutritional benefits. However, it may not work well for people sensitive to soy products because it can trigger allergic reactions.
The nutrition value in soy protein powder is primarily constituted by protein. Since ingesting too much soy shows signs that it may be harmful to the body, consuming only moderate amounts of soy powder in the diet is recommended.
Mainly soy protein powder is used as a substitute for whey protein powder since it is plant based as opposed to being an animal byproduct. A person can use the soy based formulation to incorporate supplements into any meal without changing the meal texture or its flavor.
From beverages to soups, baked goods and breakfast, soy protein powder can be added to variety of dishes. This addition helps to build muscle mass and strong bones, lowering risk of heart attack, easing menopause symptoms, smooth out blood circulation, and loose belly fat.
When meat based protein is not your ultimate choice, soy protein powder is the way to go. With 95% protein and 5% from fats and carbs, it is great food to include several times a week in moderation of no more than 20 to 50 grams a day.