Soy Protein - The Valuable Source of Protein for Vegans
For vegetarians and vegans, but also for athletes in general, soy products have long been a great source of protein. In general, consumption of plant-based alternatives to meat has increased significantly over the past 10 to 15 years. And the soy plant is not even that new: Soy has been a proven staple food in Asia for thousands of years. The soybean in its pure form is far less popular than all the processed foods derived from it. Tofu, tempeh, and miso paste, for example, are made from soy and have long played an important role in Asian dishes. Still, strictly from a nutritional perspective, soy foods are fascinating and serve as an excellent source of protein as a meat alternative.
Nutrients of the Soybean – Endless Protein, but Also Some Critical Ingredients
The soybean is a little powerhouse of ingredients. Above all, it contains approximately 40 grams of high-quality protein per 100 grams. This makes it an ideal protein source for all vegetarians and vegans.
In addition, the soybean also contains many other valuable nutrients per 100 grams:
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7 grams of easily digestible carbohydrates
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20 grams of fat, three grams of which are essential fatty acids
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Plenty of fiber and minerals, including potassium, cobalt
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Vitamins (e.g., B2 and E)
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Many monounsaturated and polyunsaturated fatty acids
Soy contains no cholesterol, making the plant particularly interesting for people with elevated cholesterol levels.
In addition to its positive nutrient composition, there are also some ingredients that are viewed critically. For instance, consuming soy is not recommended for anyone suffering from gout, as soy contains purines that produce uric acid when broken down. Gout sufferers cannot excrete enough uric acid, causing an elevated uric acid level to form. Soybeans should also not be consumed raw, because certain substances then inhibit the processing of proteins. Scientists say they should be fermented or cooked. For example, boiled soybeans sprinkled with sea salt are a classic in Asian cuisine, where they are called edamame and are often served as a side in sushi restaurants.
Phytic acid, an anti-nutritional substance, is also contained in the soybean and prevents the proper absorption of certain minerals. Also included are certain phytochemicals that may harm the gut, as well as isoflavones, which are structurally similar to the hormone estrogen. This can result in reduced thyroid hormone production, which is why thyroid patients in particular should opt for other protein sources.
Overall, however, it remains controversial whether soy actually has such a harmful effect on health. This certainly requires much more research and investigation.
Concerning: Soy Cultivation, Genetic Modification, Environmental Aspects
Soy production has increased dramatically over recent decades. Not because so many people consume soybeans and their processed products like tofu, tempeh, or miso, but because about 80 percent of soy production ends up as meal in animal feed, allowing livestock to be raised cheaply, faster, and nutritiously, only to end up back on the consumer's plate as meat. Massive areas of rainforest have been and are still being cleared to cultivate these plants—and on 90 percent of the farmland cleared for soy production, genetically modified soy plants are used.
If you want to avoid this collateral damage, you should exclusively buy organic soy products grown on German or European farmland! Unfortunately, this is still a clear minority: 30,000 metric tons of German soy contrast with 140 times that amount in imports. Further rethink is needed on the part of consumers here. Nevertheless, it is virtually impossible to assess: there are so many soy product ingredients that end up in products during food production that consciously controlling when you consume something with an ecologically sound soy content is almost impossible. Soy ingredients end up in a flood of products (for example in cooking oils, cookies, ice cream, chocolate, but also in things like biofuels, skin creams, medications, films, printing ink); tracking down where they come from is practically impossible.
Soy Is Not the Only Protein Source – Other Protein Suppliers
If an athlete or health-conscious individual simply wants to consume enough protein-rich foods, there is a wealth of other options available for vegetarians and vegans that are also excellently suited as protein sources:
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Other legumes such as lupine (seeds), a wide variety of lens and bean types, chickpea (pasta)
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Whole grain products and pseudocereals such as quinoa, spelt, whole grain pasta, bulgur, green spelt, millet, rolled oats, buckwheat
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Nuts, seeds, almonds such as pumpkin and cashew seeds, hemp seeds, peanuts, chia seeds, almonds, walnuts, hazelnuts
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Protein powder is available not only based on soy protein, but also from other valuable protein sources such as peas, hemp, or rice
Conclusion: Soybeans are certainly a great source of protein, but especially when it comes to cultivation, long supply chains, and the effects of some ingredients that require further research, there is not only positive news to report about soy. However, they are a very good alternative source of high-quality protein, especially for vegetarians and vegans, as they contain all essential amino acids. Consumed in moderation, they are harmless, and as with so many other things, the dose makes the poison. Incorporating soy products such as soy milk, soy yogurt, or tofu and tempeh into your diet every now and then is certainly not harmful. In addition, there are plenty of other very good protein sources. You can certainly vary things here.
Otherwise, a healthy dose of moderation in everything is certainly good advice. There do not yet seem to be any definitive findings on whether soy is explicitly harmful or promotes specific diseases. Therefore, extreme statements on the subject should certainly be taken with a grain of salt. What is clear is that soy is a genuinely good source of high protein, minerals, and trace elements.
