August 14, 2009, Newsletter Issue #180: Discover the Joy of Soy (Protein)

Tip of the Week

Although soy protein doesn’t pack as much power as whey protein supplements, soy has many benefits. It is one of the most important sources of protein for vegetarians and vegans, but many meat eaters take soy supplements, too. Soy protein contains most of the essential amino acids that are found in meat-based proteins. The average (sedentary) adult needs 45 to 60 grams of protein each day. But if you are active or have certain medical conditions, your protein needs may be greater. A soy protein supplement is one way to boost your protein intake while adding fewer calories and less fat.

You can buy a soy protein powder, which lets you easily add soy to your diet. Try stirring a soy protein powder into soups, sauces, or shakes or sprinkling it on other foods.

Note: If you choose soy protein powder, make sure that the first ingredient on the label is “soy isolate” if you want the purest quality protein (90 percent). By contrast, soy concentrate powders contain approximately 70 percent protein, but they still provide the benefits of soy protein.

Soy is also rich in phytonutrients called isoflavones. The isoflavone known as genistein has been specifically associated with reducing hot flashes in menopausal women.

In addition, isoflavones have been shown to promote heart health by improving the condition and function of the arteries so they are less likely to become narrow or develop blockages or buildups of unhealthy fats.

Soy’s demonstrated benefits include:

Bodybuilding. Research shows that soy may help reduce inflammation and thus speed up recovery time.
For runners. Soy reduces oxidative damage better than whey protein.
Weight loss. Some evidence suggests that soy can help the body maintain or boost metabolism, even if you are restricting calories.
Cholesterol reduction. Although the data for a direct link between soy protein consumption and heart disease prevention are inconclusive, soy protein may promote heart health if you use it to replace higher fat sources of protein in your diet.
Women’s health. Soy may reduce the severity of hot flashes and other symptoms associated with menopause.

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