The Lowdown on Soy Protein: An Overview

Insights into Soy Protein Consumption

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2025 September 28 . 4:28 PM

2 min read

The Lowdown on Soy Protein: An Overview

Soy, a versatile and widely consumed plant-based protein, offers a host of health benefits when consumed in whole and minimally processed forms. From edamame to tofu, tempeh, and miso, these foods have been linked to heart health, cancer risk reduction, and improved blood sugar levels.

Soy products, such as tofu, tempeh, soy milk, and other dairy and meat alternatives, are rich in soy protein, the primary protein found in soy. This protein is similar to animal proteins as it contains all nine essential amino acids.

One of the standout benefits of soy is its potential impact on heart health. Eating whole and minimally processed soy foods may help lower LDL (bad) cholesterol and raise HDL (good) cholesterol, potentially reducing the risk of heart disease, stroke, and heart attack.

Soy also shows promise in managing diabetes. Some research indicates that fermented soy foods, like tempeh and natto, may be particularly effective in helping minimize the effects of diabetes. Eating soy foods is associated with better blood sugar control, which is crucial for individuals with or at risk of diabetes.

In the realm of weight loss, including soy protein in your diet may support weight loss efforts. A 12-month study found that 71 adults with overweight or obesity who ate 3 servings of soy or non-soy protein daily experienced weight loss, and soy was as effective for weight loss as non-soy protein.

The nutritional makeup of soy foods varies depending on the form, but overall, soy is a good source of protein, fiber, and various vitamins and minerals. Soy milk, slightly more processed than whole soybeans, is made by cooking soybeans in water, pulverizing them, and pressing to remove the solids and fiber.

Tofu, a staple in many cuisines, is made from condensed soy milk in a process that resembles cheesemaking and comes in silken, firm, and extra firm textures. Tempeh, a dense, nutty cake or patty, is made by partially cooking whole soybeans and fermenting them with the mold Rhizopus oligosporus.

Miso, a flavorful paste used in soups and other recipes, is made from fermented soybeans and barley or rice malt. Natto, a Japanese sticky breakfast dish, is made by fermenting soybeans with Bacillus subtilis var. natto and commonly served over rice.

Soy protein isolate powder, made from defatted soybean flakes that have been washed in either alcohol or water to remove sugars and fiber, then dehydrated and powdered, packs the most protein per serving compared to other forms of soy. Soy protein isolate can also be found in the form of soy protein powder, which is used to supplement a workout routine or add more protein to a diet.

The benefits of soy are largely attributed to its health-promoting compounds like phytosterol, saponins, lecithin, phytic acid, and isoflavones. Older research notes that soy has antioxidant properties and may promote cancer cell death and inhibit the growth of blood vessels in tumors.

For those following a plant-based diet or who don't eat dairy, soy foods often serve as a major source of protein, as well as vitamins and minerals. Soy foods are versatile and can be used much like animal proteins. Enjoy various forms of soy in sandwiches, soups, salads, side dishes, entrees, and smoothies.