Soy Protein Isolate and Soy Protein Powder Benefits

Soy protein has become one of the first choices for anyone supplementing their diet, especially if it's a plant-based one. Unsurprisingly, it's derived from soybeans. It is a complete protein, which is rare in the world of plant-based protein sources, meaning it provides all the essential amino acids necessary for your body. This makes soy protein comparable to animal proteins, but without the extra cholesterol and quite often with lower levels of saturated fat. So whether you're a fitness enthusiast, someone with dietary restrictions or just looking to increase your daily protein intake - soy protein is a versatile, nutritious and convenient solution [1].

At WAM we have tapped into the potential of soy protein, using it in our vegan protein blend. Our Vegan Protein+ is enhanced with leucine, an amino acid that's key for muscle repair and growth [2]. 

Incorporating soy protein powder into your diet is really straightforward! You can enjoy it as a shake with (plant-)milk, easily blend it into smoothies, stir it into oats or use it in your baking endeavours. All of them are easy ways to boost the protein content of your meals and can help ensure that you're getting the benefits of essential nutrients along with the protein that powers your day and your workouts.

Soy Protein Isolate Nutritional Profile and Health Benefits 

Soy protein powder stands out thanks to its comprehensive nutritional profile - and it even has some potential health benefits. It's a plant-based high protein source rich in essential nutrients that contribute positively to your overall diet.

Protein and Amino Acid Content

Soy protein is a so-called complete protein, meaning it contains all nine essential amino acids in the sufficient amounts required for your body to function optimally. It's particularly high in the amino acids lysine and arginine -  beneficial for tissue growth and repair.

Vitamins and Minerals

In addition to proteins, soy as such is a good source of a variety of vitamins and minerals. It contains calcium, iron, magnesium, potassium, zinc and vitamins like B-complex and vitamin E. All of these are vital for maintaining strong bones, producing energy and supporting overall health [3].

Health Effects 

Regular consumption of soy protein may contribute to heart health by helping to lower blood cholesterol levels. Consequentially, the FDA recognised and acknowledged soy protein's potential to reduce the risk of heart disease when consumed as part of a diet low in saturated fat. Research also suggests it could play a role in lowering the risk of breast cancer and improving menopausal symptoms, but more studies into these subjects are still required [4].

Dietary Considerations

Vegetarians and vegans often use soy protein along with other sources like beans and lentils to ensure they get enough quality protein. In general it is suitable for anyone looking to increase protein intake without consuming animal protein. For a very small part of the population soy is an allergen though, so if you have a soy allergy, it's important to look for alternative protein sources like legumes.

Comparison to Other Proteins

Compared to whey protein which is derived from milk, soy protein offers an equally effective plant-based alternative that contains no saturated fat or lactose. It is superior to many other vegetable proteins as it is one of the few non-animal sources of complete protein [5]. 

Soybean, Soy Foods and Their Consumption

No matter if the motive is combatting climate change or opposing the use of animals for food - adopting a plant-based diet isn't just a passing trend. It's a lifestyle choice that's gaining momentum. Many soy products that we are familiar with originated in Asia but are now eaten all around the world. They offer a versatile range of options and make it easy to incorporate plant-based protein into your diet. 

Types of Soy Products

There's a lot of minimally processed options out there, from tofu and edamame to soy milk and tempeh. Soy protein isolate and soy protein concentrate are slightly more processed products from soy flour and particularly concentrated sources. Texturised soy protein (often referred to as TVP) is a versatile ingredient that is often used to replace meat.

Culinary Uses and Innovation

The culinary landscape is thriving with innovation. Soy protein is used in a variety of ready-made products, but also used for cooking in a less processed form. Soy protein powders like our WAM Protein+ can be a great addition to your smoothies and baked goods. Traditional fermented soy foods like miso and natto bring a depth of flavour to traditional East Asian dishes.

Soy and Health

Soy contains phytoestrogens, which are plant compounds that can mimic oestrogen. A common concern, especially from men, is that these might have "feminising" effects - but rest assured, the concentrations in common foods and supplements are by far not high enough to trigger this. To the contrary, research suggests that soy might actually have positive health effects. It may play a role in managing symptoms like hot flashes and even preventing certain types of cancer. When including soy in your diet, you're not only increasing your protein intake but also profiting from the fibre and isoflavones, such as genistein and daidzein [6].

Environmental and Production Considerations

When you choose soy - especially from a non-GMO source - you're making an eco-friendly choice! Whole soybeans and products like soy protein powder are linked with lower environmental impacts compared to animal-based proteins like red meat. Be mindful of production processes and opt for brands that prioritise sustainable practices.

Conclusion

Soy protein, derived from soybeans, offers a substantial plant-based protein source! The incorporation of soy protein powder into your diet can help you to meet your daily protein requirements. It's a convenient option that can be effortlessly blended into shakes, smoothies and baking recipes. Soy is a complete protein containing all nine essential amino acids necessary for the body's proper functioning.

At WAM we decided to offer a soy-based protein supplement - our WAM Protein+ enriched with leucine. Our blend not only includes soy but also pea and rice protein for an optimised amino acid profile and perfect digestibility. It's the perfect addition to your exercise routine and a balanced and varied diet. If you have any questions, feel free to reach out to us at any time! 

Sources

[1] Zare R, Devrim-Lanpir A, Guazzotti S, Ali Redha A, Prokopidis K, Spadaccini D, Cannataro R, Cione E, Henselmans M, Aragon AA. Effect of Soy Protein Supplementation on Muscle Adaptations, Metabolic and Antioxidant Status, Hormonal Response, and Exercise Performance of Active Individuals and Athletes: A Systematic Review of Randomised Controlled Trials. Sports Med. 2023 Dec;53(12):2417-2446. 

[2] Plotkin DL, Delcastillo K, Van Every DW, Tipton KD, Aragon AA, Schoenfeld BJ. Isolated Leucine and Branched-Chain Amino Acid Supplementation for Enhancing Muscular Strength and Hypertrophy: A Narrative Review. Int J Sport Nutr Exerc Metab. 2021 May 1;31(3):292-301. 

[3] Rizzo G, Baroni L. Soy, Soy Foods and Their Role in Vegetarian Diets. Nutrients. 2018 Jan 5;10(1):43.

[4] Messina M, Duncan A, Messina V, Lynch H, Kiel J, Erdman JW Jr. The health effects of soy: A reference guide for health professionals. Front Nutr. 2022 Aug 11;9:970364. 

[5] Candow DG, Burke NC, Smith-Palmer T, Burke DG. Effect of whey and soy protein supplementation combined with resistance training in young adults. Int J Sport Nutr Exerc Metab. 2006 Jun;16(3):233-44.