Soy Protein Powder Health Drinks

Drinking shakes made with protein powder can offer a myriad of health benefits, ranging from helping weight management to building muscle tissue and decreasing cravings. Whey protein powder, a dairy byproduct, is the conventional powder of choice, but soy protein powder is a plant-based alternative that comes with a low calorie count and no saturated fat or cholesterol.

Nutrition Facts

One 45 g scoop of soy protein powder has approximately 110 calories, 1.5 g fat, 190 mg sodium, 19 g carbohydrates, 17 g sugar, no fiber and 20 g soy protein. Typically, you can find the powder in unflavored, vanilla and chocolate varieties.

Benefits

There are numerous benefits to including high-quality sources of soy protein in your daily diet. Because plant-based proteins such as soy contain no saturated fat or cholesterol, they are less likely to raise your risk for heart disease, stroke, high cholesterol and other cardiovascular problems. In fact, the United Soybean Board recommends having a minimum of 25 g soy protein every day to reduce the risk of heart disease. ChooseMyPlate.gov also notes that low-fat, lean proteins such as soy powder encourage healthy repair and growth of blood, bone, skin and muscle tissues. An August 2004 study published in the journal "Maturitas" indicated that having 60 mg of soy isoflavones per day relieved hot flashes and related symptoms in a range of postmenopausal women.

Weight Loss

Soy drinks made with protein powder may also have the ability to promote healthy weight loss when you drink them as occasional meal replacements. According to a 2003 study published in the "Nutrition Journal" and conducted by a variety of weight loss researchers, obese and overweight participants who had a daily soy protein shake as one meal replacement lost more weight over a 40-week trial period than participants who followed a more traditional low-calorie eating plan.

Downsides

Soy protein powder does have significant potential benefits, but relying on it too heavily can have detrimental health effects. Taking in protein in excess of your body's needs for an extended period of time, according to MayoClinic.com dietitian Katherine Zeratsky, may raise risks of liver and kidney problems, diverticulitis, heart disease and cancer. If you drink shakes made with soy protein powder at the expense of including a range of healthy foods in your diet, you also run the risk of developing nutrient deficiencies.

Considerations

Before you add soy protein shakes to your regular diet, consult your doctor or a registered dietitian for approval. The shakes can't fulfill all of your nutritional needs, so if you do use them, do it in addition to eating a diet rich in whole grains, vegetables, fruits and lean proteins.