Soy Protein
Protein is important. We all need protein to fuel our bodies and give us energy to help us power through a long workday or give us the endurance to complete a strenuous activity. It is crucial that we give our bodies enough protein as it is necessary for development and growth (Food and Drug Administration, 2020).
Plant-protein has not only become a staple in vegan and vegetarian lifestyles around the globe, it has also made its mark on individuals and families that consume all different types of food including meat. Plant-Based eating has become more than a trend as it has increased in popularity with individuals becoming more interested and consuming various plant-based proteins. In addition, research from Nielsen shows 98 percent of alternative meat buyers also buy meat, and close to 40 percent of plant-based shoppers consider themselves flexitarian (Danley, 2019).
Animal protein foods are high in saturated fat and cholesterol which are tied to increasing your risk of developing a cardiovascular disease (Cleveland Clinic, 2020). Substituting more plant protein in diets can help someone from consuming those unneeded substances. Among the different plant-based proteins, our focus is on soy. Soy is the original plant-protein stemming from East Asian culture with the development of tofu and soymilk. Soy protein is naturally low in fat and free of saturated fat and cholesterol. Unlike other plant-proteins, soy is a complete protein which includes all the 9 essential amino acids. Registered Dietitian Nutritionist, Jillian Kubala, MS, RD from Healthine.com says that these essential amino acids are “involved in important processes such as tissue growth, energy production, immune function and nutrient absorption.” (Healthline, 2018) In fact, Soy protein contains more nutrients than animal protein like fiber, omega-3 fatty acids, and polyunsaturated fat which are all linked to lowering cholesterol and cardiovascular diseases (Cleveland Clinic, 2020).
Soy is a great protein source that delivers a better diverse nutrient density than other foods. Soy Protein carries important vitamins and minerals like B-vitamins, iron, calcium, zinc and a variety of antioxidants to give vegan, vegetarians and flexitarians the nutrition they need. When combining the benefits of soy protein with physical activity, it can help promote a healthy lifestyle. Soy protein also has a protein digestibility corrected amino score (PDCAAS) of 1.0, which is the best attainable (Sustainable Protein Sources, 2017). According to research, meat and fish can take up to two days to digest and absorb into the body (Watson, 2020) whereas a soy product like Tempeh is easily digestible due to the fermentation process (Travers, n.d.).
Soy protein can be incorporated into your diet in several different ways. Technology has advanced the human consumption variety with options that have never been possible before. Soy Veggie burgers, veggie breakfast links, soy milk, and veggie meatballs are great substitutes of animal protein intake. These items are healthy alternatives that provide great nutritional value which can help lower cardiovascular disease and enrich the body with vitamins and nutrients that animal protein does not provide. Tofu products are also great sources of soy protein and can be cooked in several different dishes like stir fry, soup, and noodle dishes. So, the next time you decide to make burgers, stir fry, or spaghetti and meatballs, you now know that these soy protein alternatives are there and ready to support your healthy lifestyle.