What is soy protein?
The soy protein is a source of vegetable protein that is obtained from soybeans and is one of the most used alternatives as a source of protein of vegetable origin. Soybeans belong to the leguminous.
family of soybeans originated in central China. In Asia it has been used for thousands of years and its popularization in recent years has caused its consumption to spread throughout Europe.
It is one of the vegetable sources that has a greater protein contribution compared to others alternatives that we can find. In addition, it is full of vitamins and minerals and has a high amount of fiber.
It can be consumed in multiple ways. With soy derivatives such as tofu are produced, one of the most used options in the daily diet of vegans and vegetarians, soy milk, sprouts etc.
The aminogram of soy protein
The aminogram is the proportion of the amount of amino acids that a protein has.
The protein that has the soy is of high biological value. That is, it is of high quality since it contains the 9 essential amino acids.
There are 20 amino acids in total. 9 of them are called essential amino acids because the body needs to obtain them from external sources, that is, food or supplementation, and the other 11, on the other hand, can produce without the need for an external contribution.
The Biological value of soy protein is between 74 and 90 on a scale of 100. It is a fairly high value. Compared to other sources of protein, such as rice that has 59 points on this scale, or meat that has between 78 and 80 points.
Soy is one of the legumes richest in protein and presents a very balanced proportion and distribution of amino acids and apart, they are of correct assimilation.
The characteristics of soy protein
It is characterized by having a series of components that few foods have such as:
Flavonoids : they are compounds that are They are also found in fruits and vegetables that have antioxidant, anti-inflammatory and antiallergic properties. Also, isoflavones, which can contribute to the prevention of cancer.
Phytosterols : they have molecular structures similar to that of cholesterol, but they do not have a negative impact on the body. moreover, they help reduce its levels since they compete when they are absorbed in the intestine by the same transporter.
Saponins : contribute to reduce cholesterol levels, improve and strengthen the system immune and prevent diseases.
Phenolic acids: are absorbed in the intestinal tract and have antioxidant power and reduce oxidative damage at the cellular level.
Benefits of soy protein
- Protein is the macronutrient in charge of repairing damaged tissues during training. It contributes to maintaining and gaining muscle mass since for this the contribution of protein is necessary .
- It is vitally important to guarantee a correct intake of this macronutrient on a daily basis.
- Protein provides a great feeling of satiety . It’s one of the most satiating indie macronutrients. It prevents us from eating more and in case of caloric deficit to achieve greater adherence to the diet or eating plan.
- Provides a large amount of vitamins and minerals. The presence of folic acid, B1 and B2 stands out. It also has iron, phosphorus, magnesium and calcium.
- It is a source of soluble and insoluble fiber that improves intestinal transit.
- It has an abundant amount of the amino acid called arginine, which is a nitric oxide precursor, a substance that intervenes in the vasodilation and transport of nutrients.
- It is a suitable source for vegans and vegetarians.
As a supplement
Soy is used in various ways. As a protein supplement, it can be found in a way that it is the only component or together with other sources of vegetable protein to complete the aminogram of those that are deficient in an essential amino acid.
We can find concentrated of whey protein and whey protein isolate . The latter presents a higher purity.
Is soy protein good for you?
Soy protein is a complete source of proteins. It can help build muscle, but not as well as whey protein. In general, soy is safe for most people and may offer health benefits, including weight loss.
What are the side effects of soy protein?
Soy can cause some mild side effects in the stomach and intestines, such as constipation, bloating, and nausea. It can also cause allergic reactions such as rash, itching, and anaphylaxis in some people. Some people may experience tiredness. Soy can also affect thyroid function.
Who is it recommended for?
Soy protein is recommended for vegans and vegetarians who are looking for a plant-based source to consume this macronutrient, as well as all people who prefer a variant to commonly used milk or egg proteins.