Soy protein isolate: reviews, composition, application
Soy protein isolate is a dietary supplement for daily diets requiring variety or protein supplements.
Due to the fact that soy is a relative of the leguminous family – peas, beans, peanuts, chickpeas, the protein value of these tasteless fruits is just as high. Especially soy is rich in protein, vitamins, flavonoids and minerals. Together with other vegetables, when cooked, soybean is saturated with an overall taste and gives the dish nutritional value.
China is considered the historical homeland of soybeans, where it has been grown since the 11th century BC. For a long time, the leguminous plant was almost the only product of Chinese peasants. Until now, soybeans are used to make the main dishes known from Japanese restaurants – sour soy soup – misso, smellless tofu cheese and fragrant soy sauce. Not a single meal in East Asian countries is complete without these dishes.
Until the 18th century in Europe, soybeans were only studied, demonstrated at exhibitions, used as the most valuable top dressing, mixed with grain feed, for poultry. In Russia, soybeans under the name “oil peas” were imported by plant breeders at the end of the 19th century. Its useful and nutritious properties were presented to the general public, and soy began to spread from the Podolsk province throughout Russia. The cultivation of the Asian protein culture experienced a lull due to a lack of understanding of the conditions for its mass cultivation, and then a strong flowering (in 1930), which was facilitated by the scientist N. I. Vavilov.
Soy is the most widely used in America. Perhaps partly due to President B. Franklin, who sent it to the famous American botanist from England, partly due to its cultivation for technical oil by Henry Ford. Be that as it may, today soy plantations occupy 40% of the world’s sown area in the United States and the first place among all legumes in the world.
In Japan, the government encourages farmers to grow soybeans along with rice because of the high profitability of soybean production. If we compare the protein content of soybeans, its nutritional capacity with meat equivalents and grains, it turns out that soybeans exceed the nutritional value of the first by 5 times, and the second by 3.5 times.
What is so rich in soy？
In terms of protein and fat content, soy is the leader among absolutely all plant products. After the process of extracting fat from fruits, the protein in them is 50% or more of the rest of the nutrient content. The same corn, wheat, barley, millet contain 10-12% of the extracted protein.
Even compared to the most protein-containing meat – beef, soy wins in protein proportions. In beef, the content per kg is 145 g of protein and 135 g of fat. Accordingly, in 1 kg of soy seeds – 400 g of protein and 200 g of fat.
In addition to proteins, soybean contains important microelements and vitamins that form the basis of metabolic processes in the body. Of the most important – vitamins D, B, in a bioavailable form iron, potassium, calcium, fiber – for intestinal motility, vitamin E – an antioxidant, lecithins (participants in cell renewal), fatty acids – life prolongers, isoflavonoids – anticarcinogens.
Soy protein isolate – for whom it is useful
Athletes’ nutrition must be rich in good quality proteins for high performance training. If you refuse ordinary food cooked in vegetable oils by frying, grilling, the body cannot receive the proteins necessary for building muscle mass. Therefore, a source of healthy protein is needed, and positive reviews about soy protein isolate play an important role in choosing it. Soy in this regard is perfect as a sports nutrition, with a high protein-containing grain structure. Soy isolate, from which fat and carbohydrates are excluded, contains up to 90% protein.
Such a nutritional content of the diet is ideal for a sports diet for those who train, for the formation of a relief “dry” figure, for diabetics, vegetarians, and people with lactose allergy.
Composition of soy isolate
-The leading component of soy isolate is protein, the content of which reaches up to 90% of the whole seed. Fat in the isolate less than 1%, moisture and ash (minerals) less than 6-7%, fiber 0.05-4.00%.
-The amino acid composition of soy isolate is incomplete, as in any vegetable protein, but surpasses even animal protein in its biological value.
-Useful nutrients in the composition of soy protein isolate: iron, nickel, aluminum, iodine, boron, manganese, cobalt, molybdenum.
-Nutrients: magnesium, sodium, phosphorus, sulfur, potassium, calcium, silicon, polyunsaturated fatty acids, vitamins B, D, E.
Benefits of Isolated Soy Protein
-Isolate helps to reduce excess weight by saturating the body with proteins and nutrients, replacing unhealthy high-calorie daily snacks and dinner.
-Ideal as a sports nutrition for those who train in gyms.
-Thanks to its biochemical properties, soy protein contributes to a qualitative improvement in the functioning of the whole organism – the gastrointestinal tract, the nervous system, hematopoiesis, hormonal balance, and physical activity.
-Suitable for lactose intolerant (milk carbohydrate) people with lactose allergy.
-Soy isolate is an excellent nutrient for vegetarians.
How to take soy protein isolate?
Soy isolate is sold in sports nutrition stores in powder form, in large jars with a measuring spoon.
To prepare a drink from soy isolate, it is necessary to dissolve 30 g of powder in 250 ml of water, juice, skimmed milk or kefir. It is undesirable to dissolve the isolate in a hot liquid, otherwise the protein will curdle and the drink will lose its nutritional value. For the calorie content of the drink, you can add dried fruits – nuts, raisins, figs. How to take soy protein isolate? According to reviews, it is recommended to drink the drink up to 4 times a day – before training, physical activity and after it. Isolate is absorbed more slowly than whey protein drink, but faster than milk protein.
For those who are in a weight loss regime, judging by the unequivocal reviews, soy protein isolate can replace 1-2 meals, such as afternoon tea and dinner. You can make breakfast with a scoop of isolate, oatmeal, a glass of water, canned peaches, or pineapples.
If the purpose of isolate consumption is to replenish protein in the diet, then it is not recommended to replace meals with isolate. The isolate in this case is used as a valuable nutritional supplement. That’s what the reviews say.