As a popular ingredient in protein shakes and homemade meal replacements, soy protein powder is a common product on health-food and supermarket store shelves. The purest form of the powder is known as soy protein isolate and naturally contains traces of calcium, potassium, phosphorus and folate, but there are also a number of soy powders that are fortified with a dozen or more vitamins and minerals you might otherwise miss at meals and snacks.
Uses
You can use fortified soy protein powder as a supplement for weight gain, meal replacement or an aid for muscle development. The extra vitamins and minerals are likely to be most useful if you don't eat a balanced diet or have fewer than three normal meals per day, since they can help guard against nutrient deficiencies. It's common to mix soy powder with milk or water to make a simple protein shake, but you can also combine the powder with fresh or frozen fruit, yogurt or nut butter to make a more flavorful and nutritious smoothie.
Benefits
Soy protein powder is a low-fat, plant-based source of protein that has a number of natural health benefits. According to the United Soybean Board, getting at least 25 g of soy protein daily has the potential to reduce your risk of heart disease; one serving of fortified soy powder mixed with 1 1/2 cups of soy milk provides about 27 g total. Lean and low-fat proteins encourage healthy development, growth and repair of skin, blood, muscle and bone tissue.
Downsides
Despite the fact that fortified soy protein powder provides more vitamins and minerals than pure soy protein isolate and many normal meals, its nutritional value may not be as beneficial as what you can get from other foods. "Stay away from supplements that contain concentrated soy protein or extracts, such as isoflavones, as we just don't know the long term effects," advises Harvard School of Public Health. "Two to four servings a week is a good target; eating more than that likely won't offer any health benefits and we can't be sure that there is no harm." It's also worth noting that soy protein powders with fortification frequently include added sugar as a primary ingredient rather than relying on natural, nutritious compounds.
Considerations
Adding fortified soy protein powder to your diet can be beneficial if you are missing meals as part of a weight-loss diet or if you have dietary restrictions that prevent you from consuming the recommended daily allowance of essential vitamins and minerals. Before you make any major changes to your current eating plan, get approval from your doctor or a registered dietitian.
References
- United Soybean Board: Soy & Heart Health
- ChooseMyPlate.gov; Why Is It Important to Make Lean or Low-Fat Choices from the Protein Foods Group?; May 31, 2011
- Genisoy: Genisoy Chocolate Protein Shake
- Harvard School of Public Health; Protein - What Should You Eat?; 2011
- SoyFoods.org; Soy Protein Isolate; 2004
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