Is soy protein isolate healthy?

Anyone who currently avoids eating meat and animal products can now balance their diet much more easily than vegetarians and vegans could a few decades ago. The range of available food products and dietary supplements, as well as scientific research findings, allow for very precise adjustment of daily menus to individual needs. A perfect example of this are soy protein-based preparations, which enrich the diet with essential amino acids.

1. Digestibility of plant and animal proteins
2. The benefits of soy protein isolate. Why use soy isolate?
3. Safety of soy proteins
4. How much protein powder per day?

Digestibility of plant and animal proteins

Plant-based proteins consumed in their natural form can, to some extent, burden the digestive tract. Just imagine the digestion time for a 100-gram portion of pork neck, which contains 18 g of protein and 14 g of fat (a total of about 205 kcal), compared to an equivalent portion of lentils, which provides 24 g of protein, but also 60 g of carbohydrates and 9 g of fibre (a total of 350 kcal). While such a disproportion may be desirable for people with a sedentary lifestyle and low energy requirements, it can cause gastrointestinal discomfort in anyone who exercises regularly. Protein supplements containing soy protein isolate can help in such situations.

The benefits of soy protein isolate. Why use soy isolate?

Soy protein isolates are among the most popular supplements among vegetarians and vegans. They are produced by separating proteins from defatted soybeans, which involves removing carbohydrates and fibre. On average, this product contains about 80 g of protein, 6 g of carbohydrates and less than 2 g of fibre and fat. It comes in the form of a powder that dissolves easily in water, milk or plant-based drinks. It is easily digestible and quickly absorbed. Flavourings increase the sensory appeal of these types of preparations and make them suitable for consumption in the form of shakes, as well as for use in the preparation of sweet dishes (e.g. porridge, pancakes) or desserts (e.g. ice cream, cakes).

Safety of soy proteins

Protein consumption by healthy and physically active individuals in amounts of 1.4–2.2 g per kilogram of body weight is considered most effective in terms of supporting both physical condition and health. People with exceptionally heavy physical workloads and/or professional athletes often consume up to 3 g/kg of body weight. This limit is considered safe and well tolerated, but exceeding it does not usually bring any additional benefits.

How much protein powder per day?

Dietary supplements that help meet protein requirements are usually consumed in amounts not exceeding 100 g per day. The upper limits of this amount are intended rather for people with high muscle mass and energy requirements. Even in larger quantities, soy protein isolates do not cause digestive problems, as they are devoid of most fibre and are neutral to the endocrine system, because the protein isolation process removes certain bioactive compounds characteristic of soy, such as phytoestrogens.