Sometimes criticized because certain countries such as Brazil engage in massive deforestation to produce ever-increasing amounts of soy, soy protein is nevertheless an excellent plant-based alternative to animal proteins. In addition to its pleasant texture, nutritional qualities, and benefits, this dehydrated food offers numerous benefits for the body. That is why one of the two Mulebar protein bars contains 25% soy protein.
What is soy protein?
Soy protein is extracted from soybeans after pressing, during which the oil is separated, leaving only flour. It therefore contains very little saturated fat, is cholesterol-free, and is rich in protein (50%). To transform it from a powder into small, very crunchy pieces, it undergoes only mechanical processes. No chemicals are added. The flour is mixed with water to obtain a dough, which is then pressed. This pressure causes the dough to expand and gives it volume.
This explains why we at Mulebar chose to include this protein in the recipe for our Mulebar chocolate protein bar 40g bar, which contains 10g of pea protein, or 25%.
The nutritional qualities of soy protein
The main advantage of soy protein is its nutritional value. Protein makes up 50% of its weight. This is a high ratio, making it a high-quality complete protein.
On average, 350 calories are found in 100 grams of plant protein. Soy protein contains an average of 14g of carbohydrates and 1g of fat per 100g.
It is considered highly digestible. Like pea protein or egg protein, casein, and whey protein, it has an excellent PDCAAS score of 1, compared with just 0.25 for wheat and 0.92 for beef. This PDCAAS (Protein Digestibility-Corrected Amino Acid Score) defines protein quality according to its amino acid content in relation to our physiological needs and our ability to digest them. We can therefore say that pea protein is of very good quality and a perfect substitute for animal proteins.
The benefits of soy protein
What are the health and sports performance benefits of soy protein?
Increased muscle mass
It helps increase muscle mass. During a muscle-building phase, it is important to consume protein; otherwise, muscles can neither develop nor be maintained. The high protein content of soy protein therefore makes it an exceptional choice among plant proteins.
Amino acid intake
It contains all the amino acids our body needs: leucine, isoleucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine, and histidine. Amino acids are individual molecules that form proteins when assembled in a certain order. After water, they make up the largest part of our body mass.
Reduced cancer risk
Studies have demonstrated the effectiveness of soy protein in preventing certain cancers, such as prostate and breast cancer. These cancers are indeed much less common in Asia, where soy consumption is widespread.
Soy protein against bad cholesterol
Dehydrated soy protein reduces blood lipid levels. Regularly consuming 25 grams can help lower bad cholesterol and increase good cholesterol.
Osteoporosis is a disease that primarily affects postmenopausal women by weakening their bones, which increases the risk of fractures, particularly of the wrists, femur, pelvis, and even vertebrae.
Soy has a favorable effect on the loss of bone density by slowing the decline in estrogen production. Soy protein is therefore a major alternative to milk proteins, which contribute to the development and even worsening of osteoporosis. Studies show that the isoflavones contained in soy protein help strengthen bone density.
Lower cardiovascular risk with soy protein
Very regular consumption of soy protein seems to reduce the risk of cardiovascular disease. This protein helps reduce levels of bad cholesterol and triglycerides in the blood. Numerous studies show that replacing animal proteins with soy proteins contributes to a significant reduction in cholesterol and triglyceride levels.
How should soy protein be consumed?
It is recommended to consume between 25g and 50g of soy protein per meal.
Be careful not to consume too much protein (of any kind) on a daily basis, otherwise the body will have to eliminate the excess by producing uric acid and ammonia, placing strain on the kidneys. If they work too hard, this can lead to health problems. Overconsumption of protein increases the body's acidity and can cause inflammation such as tendonitis. Not ideal for someone taking it to improve their performance!
Disadvantages of soy protein
Some people are intolerant to this protein, which is nevertheless a good alternative for people who are intolerant or allergic to lactose and therefore to milk proteins. Certain symptoms (diarrhea, bloody stools, vomiting, irritability, colic, and skin swelling) may appear after consuming soy or products containing it.
Like most other powdered proteins, it should be avoided if you suffer from a kidney or liver condition.
Soy protein is therefore a plant protein with highly interesting nutritional values. As a complete source of plant protein, it remains an ideal alternative to milk proteins. In particular, it allows athletes to diversify their protein sources, whether they are vegetarian, vegan, or neither.
