Soybeans can be eaten whole or made into a variety of products, including tofu, tempeh, soy milk and other dairy and meat alternatives.
It can also be turned into soy protein powder.
For vegetarians, vegans and those who avoid or are allergic to dairy foods, soy protein often serve as a major source of this important nutrient.
However, soy is a somewhat controversial food.
While some think of it as a nutritional powerhouse, others see it as an enemy to health.
Follow our series on soy protein and decide whether this is actually good or bad for you.
May Aid Weight Loss
Studies indicate that high-protein diets can result in weight loss, even without limiting calories or nutrients. However, the evidence is mixed regarding the relationship between soy protein and weight loss. Some studies show that soy protein can boost weight loss as effectively as animal-based proteins.
In one study, 20 men with obesity participated in both a soy-based high-protein diet, as well as a meat-based high-protein diet. Real food was used rather than soy-based meal replacements.
Appetite control and weight loss were similar in both groups. The researchers concluded that soy-based high-protein diets were as effective for weight loss as animal-based high-protein diets.
Another 12-week weight loss study found similar results with soy protein powder. Participants received soy-based or non-soy-based meal replacements. Both resulted in an average weight loss of 17.2 pounds (7.8 kg) by the end of the study.
What’s more, one study in people with diabetes and obesity showed that soy protein-based meal replacements, such as shakes, may be superior to standard weight loss diets.
Those who consumed the soy-protein-based meal replacement lost an average of 4.4 pounds (2 kg) more than those following standard diets.
However, while some studies observe weight loss benefits, a review of 40 studies evaluating soy protein’s effect on weight, waist circumference and fat mass found no significant positive effects.
Overall, the evidence for consuming soy protein for weight loss is not as strong as it is for other proteins like whey and casein.
Follow us next and find out various health benefits of soy protein…
Originally published in Healthline.com
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