Is Soy A Good Source Of Protein?

Native to southeast Asia, soybeans are found in many different forms, including raw, roasted, tofu, butter, ice cream, milk, yogurt, cheese, curd, noodles and flour. Soy can be a good protein source for those who choose to follow a vegan or vegetarian diet and is also a low fat, high fiber food choice for those following a heart-healthy diet. The protein found in soy is needed by the body for proper muscle functioning as well as cell building and repair.

Protein

Protein is needed by every cell in the body. It can be found in skin, organs, muscles and bodily fluids. When you eat protein, acids and enzymes in the stomach work to break it down into amino acids. These amino acids are used to build and maintain cells, tissues and organs, such as the heart. They also help to make hemoglobin, which is needed for red blood cell formation. Adequate protein intake is essential for proper growth and development throughout all stages of life.

Types

There are three main types of proteins; complete, incomplete and complementary. Complete proteins are proteins which contain all nine essential amino acids in adequate amounts needed by the body each day. Complete proteins are important for growth and development. Because of this, children and infants require greater amounts of complete proteins each day. Sources of complete proteins include meat, fish, cheese, eggs, milk and yogurt. Incomplete proteins lack one or more essential amino acid. These proteins can be combined to form complete proteins, referred to as complementary proteins. Sources of incomplete proteins include beans, peas, seeds, grains, vegetables and nuts. The combination of rice and beans, two incomplete proteins, creates a complete, or complementary, protein.

Recommendations

It is recommended that 10 to 35 percent of your daily calories come from protein. Specific protein needs vary from person to person based on gender, age, activity level and overall health. On average, healthy adults require approximately 0.8 g of protein per kilogram body weight.

Soy

Soy is one of the only non-animal sources of complete protein. There are approximately 33 g protein in a cup of raw soybeans. Both steak and chicken contain approximately 50 g protein per serving. Soy can be a very good protein source for those who don't eat animal products. Soy is also lower in calories, fat and cholesterol than steak and contains roughly 11 g fiber per cup. This meets nearly half of your daily fiber intake needs.