Is Soy Protein Good For Weight Loss?

In the meantime, it’s fair to say that when the soy industry trumpets its products for weight management, it’s speaking out of two sides of its mouth. Which side is messaging, of course, depends on who’s meant to be listening. For people, soy products are promoted as high-protein, low-fat and perfect for weight loss.

For vegetarians, vegans and those who avoid or are allergic to dairy foods, soy protein often serve as a major source of this important nutrient. However, soy is a somewhat controversial food. While some think of it as a nutritional powerhouse, others see it as an enemy to health.

Another review showed that replacing animal protein with 25 grams or more of soy protein resulted in decreased total cholesterol, “bad” LDL cholesterol and triglyceride levels ( 20 ). In regards to cancer, the evidence appears mixed.

Though soy protein contains the BCAA leucine and enhances muscle protein synthesis to some degree, it appears to be inferior to whey protein for building muscle. Studies indicate that high-protein diets can result in weight loss, even without limiting calories or nutrients ( 10, 11, 12 ).

How many grams of soy protein is in one ounce?

Here’s the nutrient content of one ounce (28 grams) of soy protein isolate powder ( 1 ): Though it’s a concentrated source of protein, soy protein isolate powder also contains phytates, which can decrease mineral absorption.

Soy protein isolate powder is made from defatted soybean flakes that have been washed in either alcohol or water to remove the sugars and dietary fiber. They’re then dehydrated and turned into a powder.

While each amino acid plays a role in muscle protein synthesis, branched-chain amino acids ( BCAAs) are the most important when it comes to muscle building ( 2. Trusted Source.

Additionally, many studies are based on soy foods rather than soy protein powder specifically. Nonetheless, soy protein can serve as a good source of plant-based protein for people who don’t consume animal proteins, including vegetarians and vegans, allowing them to reap the important benefits of this nutrient ( 20.

Compared to whey and casein proteins, soy protein sits somewhere in the middle as far as muscle protein synthesis goes. One study showed that soy was inferior to whey protein in regards to synthesizing protein for muscle but performed better than casein.

Though it’s a concentrated source of protein, soy protein isolate powder also contains phytates, which can decrease mineral absorption. While a good source of plant-based protein and rich in nutrients, soy protein and its powder contain phytates, which decrease mineral absorption.

Drawbacks. Bottom Line. Soybeans can be eaten whole or made into a variety of products, including tofu, tempeh, soy milk and other dairy and meat alternatives. It can also be turned into soy protein powder.