Soy & Whey Protein Diets

Proteins are an essential part of every diet. They contain the amino acids necessary for the production and maintenance of every cell in the body. They are the building blocks of life. Both soy and whey are rich sources of complete proteins. Complete proteins are proteins that contain all the essential amino acids.

Where Do Soy and Whey Come From?

Soy is a vegetable-based substance. It comes from soybeans, which is a type of legume native to East Asia but which is now predominantly grown in the U.S.

Whey is an animal-based substance. It's a byproduct of cheese production. The process of separating casein (or "curd") and fat from cow's milk to make cheese leaves behind a liquid substance called whey. This liquid is further filtered to isolate the proteins from the lactose and other ingredients contained in the raw whey. The final product is whey protein.

Benefits of Whey Proteins

Because whey proteins are animal-based proteins they contain more of methionine amino acids (which are necessary for normal metabolism and growth) than soy does. The high biological and thermic values of whey proteins not only make them easy for your body to absorb and utilize, it also makes them economical. The high thermic value means it takes a considerable amount of energy to digest whey proteins, which works to offset the number of calories they introduce into your system (a quality which is useful in weight management). Resistance training and a diet rich in whey proteins are widely valued for promoting and maintaining lean muscle mass.

Benefits of Soy

Research is ongoing, but there is good evidence to suggest that soy is beneficial in either reducing the risk of, or acting as a therapeutic agent for, diabetes, high blood pressure, arthritis, menopausal symptoms, osteoporosis, certain types of cancer and cardiovascular disease. The FDA recommends 25 g of soy per day as part of a diet which is low in cholesterol and saturated fat to promote heart health. Like fish, soybeans are an excellent source of essential omega-3 fatty acids. They are also high in fiber and many soy foods have a low glycemic index. It is generally believed that incorporating soy into the diet, in conjunction with other factors, can help with weight loss.

Harmful Effects

There are currently few risk factors associated with consuming either soy or whey proteins. Allergies are the most common side effects. Persons sensitive to dairy proteins may also have a sensitivity to whey proteins. And it is estimated that one in every 3,000 adults is allergic to soy. This allergic reaction, however, is usually very mild in comparison to other kinds of food allergies. Soy often serves as an alternative source for nutrients when compensating for the exclusion of other foods from the diet due to allergies.

Soy Vs. Whey

Which is the better protein source, soy or whey? This is a subject of much debate in many health and fitness circles. But there appear to be great advantages to including both food substances in the diet. Adding whey protein powder (available in many health food stores) to one of the readily available flavors of soy milk (often stocked at your local grocery store) can make a delicious shake, and is great way to receive the benefits of both foods.

References

• National Dairy Counsil
• Mayo Clinic

Resources

• Soybean,org
• Whey Facts