Soy Protein: What Is It, Why We Need It And Best Food Sources

Soy protein has gained much attention among health enthusiasts in recent years. This product plays an important role in health and disease prevention and makes a great addition to a healthy diet.

According to a recent study, individuals who lead a health-conscious lifestyle (who didn’t consume meat, but, ate fish or were vegetarians/vegans) were more inclined to use soy products than the average person. Overall, there is a high demand for soy protein and products made from it as people look to eat a healthier diet.

What Is Soy Protein?

Soy protein comes from soy beans. Soy beans are dehulled and defatted to make three different kinds of products:

• Soy Flour
• Soy Concentrates
• Soy Isolates

Soy protein is very nutritious, and it has very little fat, no chelsterol, and it is high in fiber and protein. It has been used since 1959 to create various food products as substitutes for high fat dishes, including:

• Soy bacon
• Soy cheese
• Various meat alternatives, such as, soy burgers and hot dogs
• Soy ice cream

Health Benefits of Soy Protein

• Soy protein is a good source of heart-friendly Omega 3 fatty acids, therefore, incorporating soy protein into your diet can help prevent heart disease.

• Soy protein is a great substitute for traditional protein sources, such as, meat as it contains much less fat, but, still provides useful amino acids just like meat. Amino acids play an important role in maintaining muscles and reducing fat in the body and also aid in the formation of insulin. So, if you want a healthy source of amino acids, it is best to choose soy protein foods instead of meat, which, is loaded with fat.

• Soy protein is full of fiber that helps with digestive health, weight control, preventing high cholesterol, and regulating blood sugars

• Soy protein is naturally cholesterol free. Eating soy products can help you lower LDL or ‘bad’ cholesterol by about 3%. Not a huge reduction, but, every little bit helps in the battle against cholesterol. Doctors suggest that even a 1% drop in cholesterol, reduces chances of heart disease by 2%, and soy protein can help.

Also, soy can help fill the gap for those that must limit their animal protein intake and cannot enjoy foods like burgers and hot dogs.

Best Food Sources For Soy Protein

A healthy diet promotes good health and prevents disease. A diet that is low in fat and high in healthy protein can ensure overall fitness and a long healthy life.

To reap the benefits of soy protein, include these foods in your daily diet, eat less animal protein and substitute some of your favorite foods with soy products.


Edamame is served at Japanese sushi restaurants as appetizers and looks like peas in pods, though they are typically larger. They are rich in protein, fiber and have no cholesterol.

Usually they are served in the shell and inside is a sweet tasting bean, which, is the edible portion. They can be used in recipes, as a vegetable side dish or simply enjoyed as a delicious and nutritious snack. They are usually prepared by being boiled in slightly salted water for 15 to 20 minutes.

Whole Soybeans

Soybeans come in pods, and are similar to other legumes. They are an excellent source of fiber and protein. Most of the time they are yellow, but, they can also be brown or black.

They can be used in all types of recipes, including, soup, stew and chili. Also, whole soybeans can be soaked and roasted to make a wonderful healthy snack. There are also organic soybeans that are grown without any pesticides.


One of the most popular soy protein foods is Tofu, also referred to as, soybean curd. It is full of high quality protein, B vitamins and has very little sodium. It is a soft and smooth soy product that is made by curdling fresh, hot soymilk with a coagulant.

It has a very mild flavor and is excellent at absorbing any type of marinades, and flavors, such as, spices. Many use Tofu in recipes to substitute meat.


Soymilk is prepared by soaking and grinding soybeans. The plain and unfortified variety of soymilk is rich in high quality protein and B vitamins, but, it does not have calcium or vitamin D like the milk obtained from cows. But, you can buy soymilk that is fortified with those nutrients.

Supermarkets stock soymilk in non-refrigerated containers, and sometimes it can be found in the dairy case, it can also be purchased in powder form to mix with water. Soymilk contains no lactose, so it is perfect for those who are lactose intolerant.

Soy Nuts

Roasted soy nuts make terrific snacks and come in many flavors, they are rich in protein and isoflavones.

Meat Alternatives

There are many meat alternatives that are made with soy protein or tofu. They are made as healthier versions of high in fat foods like, burgers, sausage, bacon and hot dogs.

While their counterparts are loaded with fat and cholesterol, the soy versions are not, and also are rich sources of iron, B vitamins and protein.


Tempeh is soybean product where whole soybeans are blended with other quality grains, like, millet or rice and are then fermented and pressed into bar form. It has a nutty flavor and can be sliced, flavored with various marinades and cooked on the grill or added to recipes to make healthy and delicious meals, such as, soups and chili.

Textured Soy Protein

Textured soy protein (TSP) is a wonderful source of quality protein (70%) and fiber. It is made from textured soy flour, spun soy fiber and soy protein concentrates. It is sold dried in two forms, chuck or granulated. Typically it is used as a meat extender, such as, for healthier meatloaf and burgers.

Foods To Swap With Soy Options

• Chicken with firm tofu
• Ground beef with soy protein
• Regular hot dogs with soy dogs
• Cow’s milk with soy milk
• Regular cheese that is high in fat and cholesterol with soy cheese
• Butter with soy nut butter
• Beef chili with tofu chili or soybean chili
• Roasted soy nuts for chips
• And many more

Allergies And Digestion

Some people may have digestion problems with soy products while others can be allergic to it. Start slow to be sure that you can take it without issues. And, remember that soy products should be just one part of well-balanced diet that includes, fruits, vegetables, nuts, whole-grains, dairy, seeds and beans.


10 Reasons To Drop Sugar From Your Diet

A few years back, we were told to cut back on salt. Then, we were told to cut back on sugar because researchers linked it to obesity, type-2 diabetes and a whole wealth of other health problems.

In 2016, the general advice is to drop sugar from your diet altogether. This is, of course, tricky because many of us have sweet tooth, thanks to diets that are rich in sugary tastiness. The more sugar we have eaten over the years, the more our body craves it now. It’s just the way of things.

The Huffington Post reports that in the US, the average person consumes more than 126 grams of sugar daily, which is almost twice the average sugar intake of all 54 countries observed by Euromonitor.

Additionally, 126 grams is two times more than the recommended daily intake, which the World Health Organization designates to be 50 grams daily for people of normal weight.

However, eliminating sugar from your diet could save you from myriad health problems in the future. Here are ten reasons why you should consider dropping the white stuff altogether:

Sugar Is Linked To Depression

Sugar is on Prevention’s list of 5 foods that cause depression – and for good reason. Multiple studies have suggested that there is a link between a diet rich in sugar and depression.

It’s important to remember that the foods you eat don’t just release their nutrients, sugars, and calories into your belly and thighs; they also send them up to your brain.

Sugar Is Linked To Obesity

In 2014, the NHS responded to an alarming headline by UK newspaper The Daily Mail that claimed, “sugar is the new tobacco.”

The NHS found that the link between sugar and obesity is indeed very real, and is caused because sugar is loaded with empty calories (energy) that your body stores for later days. Only, the later days never come and eventually all that built-up energy is turned into fat.

Sugar Is Linked To High Blood Pressure

More and more American’s are being diagnosed with high blood pressure, and Mayo Clinic suggest that a poor diet is one of the biggest risk factors.

The more sugar you eat, the more your bad cholesterol levels surge, which in turn boosts your blood sugar.

Sugar Is Increases Your Risk Of Heart Attack

It doesn’t matter how much you weigh, consuming more sugar just improves your chances of having a heart attack.

Figures in the past have shown that people who consume 25% more sugar than everyone else have a stronger chance of dying of a heart attack.

Sugar Is Addictive

While sugar is not classed as a drug, its effects are similar to heroin. For this reason, sugar is just as addictive as illegal drugs. They hijack the same neural pathways as heroin and cocaine and leave people craving more and more.

In addition, just like drugs, sugar can easily be abused.

Sugar Is Linked To Fatty Liver Disease

Sugar is largely composed of two simple types of sugars:

• Fructose
• Glucose

Fructose is very much the “evil twin” and heads immediately to your liver. Over time, too much sugar can cause a fatty liver, which, if left untreated, can lead to full-on liver disease.

Sugar Is Linked To Diabetes

No doubt, the biggest connection researchers have made is the one between sugar and diabetes.

Diabetes happens when your pancreas doesn’t create enough insulin, which is the hormone we rely on to turn sugar into fuel.

Moreover, in case you didn’t know it, diabetes not a nice disease and it can’t be cured, BUT it is totally preventable.

Sugar Could Cause Cancer

Although tests are still at their tentative stage, there is some research that suggests sugar could cause certain cancers.

Sugar Rots Your Teeth

Although sugar is certainly not the sole reason for oral issues, it can certainly cause some pretty nasty damage to your molars

This is because it leaves behind a trail of debris in your teeth, which, over time, can lead to plaque, which – if left untreated – can lead to cavities.

You’ll Feel Less Hungry

Because sugar is so addictive, it just makes you want to eat more and more. Cutting it out from your diet will harmonize your appetite and you’ll no longer feel like a bottomless pit of starvation.