Soy Protein Guide - All About Soy Protein
8/23/06
As you've no doubt discovered when you look for protein powders, not only do they come in different strengths and flavors, there are various types of protein powders. In this section we'll answer the question, "what is soy protein"?
Soy protein is derived from the soy plant, which originally came from Asia. It produces seeds that are part of the legume family (peas, beans, lentils, and peanuts are also legumes).
When we look at people of Eastern cultures such as Asians, we notice that most of them appear lean and fit. Scientists have determined that soy protein makes up a large part of their diet. Their overall approaches to health is different from ours and is worth studying, but in the meantime, let's talk more about soy protein.
Remarkable Benefits of Soy Protein
Soy protein is beneficial to our bodies without the high fat content of other protein rich foods. As you look through our guide to protein powders you'll discover many other types, but soy is certainly one we should consider.
Americans tend toward obesity, which eventually can lead to heart disease, diabetes, stroke, high cholesterol and other major illnesses and eventually death. Soy protein, according to many studies, actually helps lower cholesterol and is good for our hearts. It also reduces our risk for certain cancers and helps alleviate menopausal symptoms and may aid in preventing osteoporosis.
In 1999 the Federal Drug Administration (FDA) rated soy protein as a "Heart Healthy" food. They based their ruling on a 1995 article in the New England Journal of Medicine prompted a study at University of Kentucky that ended by showing that soy protein lowers "bad" cholesterol and triglycerides. The FDA stated that eating a diet low in saturated fat and cholesterol along with 25 grams of soy protein each day may lower our risk for heart disease.
Soy taken in conjunction with other foods can greatly enhance their values. For example you can add tofu, miso, soy milk to your regular meals, and bake with soy flour. There are also products available such as soy burgers and soy cheese and yogurt. Since soy protein contains the full nutritional spectrum we need to keep our bodies healthy without adding fat, making some small modifications such as adding some soy foods to our meals can help keep us lean and build muscle. Those that are lactose intolerant can safely eat soy substitutes for dairy products.
A Perfect Protein
Soy is often referred to as a "perfect" or "complete" protein. That's because it contains the essential amino acids that our bodies must obtain from food rather than produce internally. These amino acids are the building blocks of protein and there are a total of 20. The number that we need to find in our diets is 8, and we find those in soy.
Over the years there have been different ways of measuring the amino acid profiles of various proteins. The one currently found to be the most efficient is the Protein Digestibility Corrected Amino Acid Score (PDCAAS). The FDA adopted this method of rating proteins in 1993.
The highest rating is 1 and the lowest is 0. Soy protein is rated at 1. However it also should be noted that egg white, whey, and casein protein also share the top score.
Isoflavones, plant chemicals (phytochemical) credited with making menopausal women feel better, reducing cholesterol levels, and lowering the risks for osteoporosis, reside mainly in soy. Some of the main isoflavone groups found in soy protein are genistein, daidzein, and glycitein, phytoestrogen, saponins, phytic acid, and protease inhibitors. Many companies extract isoflavones and use various combinations in their supplements, such as protein powders.
Some Possible Negative Aspects of Soy Protein
Soy protein is controversial among some groups for various reasons. We are including some of the areas that are disputed with the caveat that for every negative comment or report, there seems to be a contradictory one made by someone else.
Estrogen
There is a continued debate among researchers and physicians concerning the link between estrogen and some cancers. Soy contains plant estrogens thus increases estrogen in the human body. However, unlike the estrogen we produce, estrogen from soy protein or soy protein supplements isn't known to cause cancer. These pyhtoestrogens are a weaker form than what we produce or ingest from other sources such as hormone replacement therapy, and in fact can behave in opposite ways.
As for the men, adding more estrogen may tell their bodies to stop or reduce their testosterone production. If soy protein powder is an important part of your body building regimen, there are many anti-estrogen products available to counteract any undesirable effects.
Digestion
We mentioned earlier that soy protein earns the highest score on the PDCAAS scale, meaning that purified soy protein highly digestible thanks to its high content of essential amino acids. People, such as vegetarians, that eat an abundance of foods containing soy sometimes complain of gastric distress.
More modern products such as soy protein powder don't cause these problems. For one thing the carbohydrates have been removed by alcohol extraction. Also, soy protein isolate is so pure that gas or other digestive discomfort simply doesn't occur.
American Heart Association Study
This body studied soy protein for ten years and took issue with the FDA's claim that it's "Heart Healthy". They also cast doubt on its cancer prevention and menopausal benefits. Therefore they ruled against the use of soy isoflavone supplements. By the same token they recommend eating soy foods because they contain healthy amounts of fiber, polyunsaturated fats, vitamins and minerals, and small amounts of saturated... or bad fat.
GMO Soy
Currently there are some agricultural crops known as "Biotech Foods". They are also known as Genetically Modified Organisms (GMO) and soy bean plants often fall into this category. They were created to withstand being sprayed with insecticide that kills the non-GMO soy plants.
Many people take issue with this growing method due to various environmental concerns as well as the worry about toxins remaining on the soybeans. If this worries you, you should know that some of the finest soy protein powders consist of non-GMO soybeans. If a product you're interested in doesn't clearly state whether it is GMO or non-GMO grown, contact the manufacturer for clarification.
Who Uses Soy Protein Powder?
Some of the groups most interested in soy protein powders are:
- Body builders - These men and women want and need major muscles in order to power lift and compete. They use specific training guides that include caloric and supplement intake in addition to their workouts. Since it's difficult to eat enough protein and not pack on fat, soy protein powder is an excellent enhancement to their regimens
- Increased muscle mass - These people also want to increase muscle mass and sculpt and tone their bodies. Their goals are to be fit and to look and feel better. Diet and exercise play key roles in their development...and again soy protein powder gives them a protein boost without the added fat found in meat and dairy
- Vegetarians and vegans - There are those that mistakenly think anyone that doesn't consume meat and fish will be protein deficient. Vegetarians, vegans, and nutritionists will be the first to tell you that this way of thinking is a myth. Soy and other legumes provide dietary protein. Vegetarians usually eat dairy products which add more, but vegans do not. Soy protein powders in lesser strengths make a nice supplement to their meals
- Better overall health - Many of us can use more protein in our bodies. So many of our foods contain chemicals that take away the natural nutritional value. A good soy protein powder taken at the right dose will add energy and make us generally feel more healthy
- Lactose intolerant - These people can safely eat soy food or consume soy protein powder as it contains no dairy products
- Antioxidant intake - We need antioxidants to combat the negative and harsh effects from our daily environment. Anabolic isoflavones, especially genistein and daidzein prevalent in soy fill this need
Be Sensible
As with any change in your normal diet or the addition of a supplement, be sure to exercise common sense. For example it wouldn't be smart to take twice the suggested dose of a soy protein powder. Or if you take prescription medications or have an ongoing health problem, talk with your doctor before you start using any supplement or drastically change your diet.
Since many readers are body builders, we encourage you to work with a trainer, if you aren't already. Each person possesses a unique make-up and different nutritional needs. It's important to achieve the right balance of diet and exercise for your body regardless of your goals.
Soy protein offers many positive attributes which may be combined with other types of protein or used on its own. It's wise to weigh the pros and cons of each one and then make an informed choice.
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