Protein makes up a significant amount of your body. According to PowerSupplements.com, water is the only substance more present in your system. Protein is necessary to build and rebuild muscle mass, repair damaged tissue, and it keeps the body healthy and defends it against diseases. Although they are both sources of protein, nutritionists, athletes, vegetarians and fitness gurus often debate soy protein vs. whey protein for weight loss.
Benefits
Soy protein and whey protein both reduce calorie intake, decrease food cravings and raise energy levels. Both proteins are gluten and cholesterol free and safe for those who are lactose intolerant. Soy and whey protein are beneficial in weight loss when added to a balanced, low-calorie diet. The average adult needs to consume .75 grams of protein for every kilogram of body weight, which makes each person's daily requirements different.
Differences
Whey and soy are different in that whey comes from milk and soy comes from a plant. According to the Whey Protein Institute, whey is a more nutritionally complete protein because it contains bioactive ingredients that foster the immune system. Whey also consists of branched chain amino acids. Soy protein does not absorb as quickly as whey protein, causing it to be slower at repairing muscle tissue after a workout. However, soy protein is less expensive and may be better for women's weight control.
Considerations
In the article, "Soy Protein diet shakes are best for women trying to lose weight," it suggests that soy benefits women's health and weight loss. Because soy contains lecthin, the article says this protein shake will help reduce cellulite in women. Phytoestrogen found in soy improves texture and strength of skin, nails and hair. Soy controls overproduction of insulin. Overproduction of insulin contributes to the over-storage of sugar, which turns to fat in the body. Soy is also helpful in controlling weight in women during menopause.
Research
A 12-week study, published on PubMed Central, was conducted on two groups of individuals to test the effectiveness of whey protein on weight loss. Both groups reduced their diets by 500 calories, but one group incorporated whey protein into its diet. At the end of the study, both groups lost similar amounts of weight. However, those who took whey protein had less body fat and better preservation of muscle mass.
Warning
Soy protein may be harmful to people with thyroid problems, says Thyroid-Info.com. Soy can negatively effect someone who currently has a thyroid issue, and it can cause thyroid problems in healthy individuals when taken in large quantities. Whey protein can cause liver damage when taken in large quantities. It is important to proportion your soy or whey protein intake to your weight. Check labels on protein shakes and supplements so as not to exceed the recommended dosage.
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