Q: Soy products are reported to be healthy because they protect against heart disease and cancer. As part of my training I try to consume high quality protein sources such as meats and seafood. Are soy products considered good protein sources for athletes?
A: Soy products are a high quality and excellent source of protein and may also have health benefits. Research has documented that soy protein may reduce the risk of developing heart disease. The Food and Drug Administration supports the health claim that 25 g of soy protein per day in conjunction with a diet low in saturated fat and cholesterol may decrease the risk of heart disease by lowering cholesterol. Moreover, soy products contain isoflavones, which may exert health benefits because of either their antioxidant effects or their weak estrogen-like effects. Although more research is needed, isoflavones may be protective against osteoporosis, certain types of cancer, the side effects of menopause, and heart disease. Soybeans are the main source of soy protein and the basis for all soy products. Many types of soy products exist and contain varying amounts of soy protein and isoflavones. Table one compares common consumed soy products and the amount of protein and isoflavones present. Soy oil is extracted from soybeans and it contains high concentrations of essential fatty acids and vitamin E which may be beneficial or protective in heart disease and inflammation. Soy protein is part of a healthy diet and is a high quality protein source when consumed as part of a balanced diet.
Rebecca L. Persinger, RD, CNSD, PhD
Rebecca is active in the Seattle running and cycling communities and enjoys other outdoor activities including: snowshoeing, skiing, mountain biking, and hiking.
