Soy protein contains many ingredients, including essential nutrients and important chemical constituents. In addition to protein, the components of soy may provide a variety of health benefits such as lowering your cholesterol, helping to control your blood-sugar levels and easing menopausal symptoms. Before you begin consuming large amounts of soy protein or taking soy supplements, talk with your doctor about both the risks and benefits.
Types
There are many different types of foods that contain soy protein, including plain soybeans. Soy protein is also found in tofu, tempeh, soy nuts and soy flour. Soy protein isolate is often added to different soy food products, such as soy burgers and soy sausage patties, says the University of Maryland Medical Center. Soy cheese, soy yogurt, tofu hot dogs, soy milk and various other soy or vegetarian and vegan products contain soy protein isolates as well, notes the University of Pittsburgh Medical Center. Soy is often used as a protein filler in a wide variety of processed foods. Additionally, soy protein extracts and soy isoflavones are available as supplements in the form of capsules or tablets.
Nutrients
Soy contains all the essential amino acids for a complete protein, just like animal-derived foods such as meats, fish and poultry, says the University of Michigan Health System. The amount of protein in soy depends on the type of food product. Food products containing soy-protein isolates such as soy burgers typically contain the highest amounts of protein, compared to whole soybeans, tofu and soy flour, explains the University of Maryland Medical Center. Soy also provides carbohydrates, fiber and a variety of vitamins and minerals, notes the Memorial Sloan-Kettering Cancer Center. Soy protein contains phospholipids, including oleic acid, lecithin, phosphatidylcholine and linoleic acid as well. These are essential fatty acids that contain phosphate and make up a major component of your cell membranes. Lecithin and phosphatidylcholine in particular are converted into the nutrient choline in your body and help in creating acetylcholine, which is an important neurotransmitter that supports brain function.
Constituents
Although soy protein contains the chemical constituents known as glucosides, the major constituents in soy are called isoflavones, according to the Memorial Sloan-Kettering Cancer Center. Specifically, soy contains the isoflavones called genistein, glycitein and daidzein. Although all soy food products contain some amounts of isoflavones, soy supplements usually provide the highest concentrations. Soy isoflavones are phytoestrogens that influence the effects of estrogen in your body by affecting hormone receptors. Another constituent in soy is called pinitol, which appears to positively affect blood-glucose levels and blood-sugar control, particularly in people who have diabetes, notes the University of Pittsburgh Medical Center.
Calories
Soy protein also contains no cholesterol and little fat, says the University of Michigan Health System. However, the amount of calories in soy protein depends on the exact soy food product. For example, a 2.5 oz. soybean burger typically contains just 125 calories and 1 oz. of soy nuts contains 110 calories. Soy milk contains just 98 calories in 1 oz., while the same amount of flavored soy milk usually has about 118 calories. Foods that contain at least 6.5 g of soy protein can carry a "heart-healthy" label approved by the US Food and Drug Administration, due to soy's low-fat, cholesterol-free and nutrient-rich status, and its ability to reduce cholesterol levels, notes the University of Pittsburgh Medical Center. A typical recommended intake of soy protein is 10 to 25 g per day.
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