Smoothies area type of healthy shakes which can include liquids like milk, water or fruits; crushed ice and different fruits. Some other ingredients for smoothies include yogurt, honey, and ice cream.
Smoothies are made by putting all the ingredients into the blender and blend them until they form a puree.
The healthfulness of a smoothie depends upon its ingredients. The ingredients and their quantity matter a lot. Smoothies can be a replacement for the meals, and people tend to drink smoothies before going to gyms or in the morning to get a good and energetic start to their day. Smoothies can fill the gaps present in the diet and can help replenish those deficits of nutrients. Smoothies are used to increase the intake of proteins as the proteins help in gaining muscle mass and make the body stronger.
Smoothies are similar to milkshakes in appearance.
One of the most commonly used ingredients in smoothies is soy foods. Soy foods are made from soybeans. Soybeans are an excellent source of high protein. Other legumes lack these proteins making soybeans superior to them.
The same proteins are found in animal fats so if you are a vegetarian and don’t use dairy products then soybeans can be an excellent source of proteins for you. Soybeans can be eaten whole or can be used in a variety of products, including soymilk, tofu, and smoothies.
Soybeans are also converted into powder form which is called soy protein powder and is used in protein shakes and smoothies.
Soy protein isolate
Soy protein is the highest quality protein available. It is more refined and processed and has a higher biological value, which means that it is completely organic. This also indicates that the body will absorb a large amount of what is ingested.
Use of Soyproteins in Smoothies
Soy protein powder is made from defatted soybean flakes. These flakes are then washed with alcohol to remove the sugars from them and are dehydrated and crushed into a fine powder which is ready for use.
Soy protein contains very little amount of fat and almost no cholesterol.
Soy powder is used to make infant soy formula as well as used in shakes and smoothies.
Nutrient content of Soy protein
Here is the nutrient content of once ounce of soy protein:
Calories: 95
Fat: 1gram
Carbs: 2grams
Fiber: 1.6 grams
Protein: 23 grams
Manganese: 21% of Daily Value (DV)
Copper: 22% of DV
Iron: 25% of DV
Phosphorus: 22% of DV
Along with being high in protein, soy protein also contains phytates that can decrease mineral absorption.
Use of Soy Proteins in Smoothies
If you are a vegetarian and do not use dairy products like milk and meat then soy protein can be a good alternative for you. Instead of using milk, you can use soy milk in your smoothie to make it protein-rich and healthy for you. Soy protein does have less protein in it as compared to milk and other dairy products but if used with other ingredients can help you replenish your body’s protein supply.
Building Muscles
Proteins are essential for gaining muscles and building muscle fibers. Soy protein is a complete protein which means that it contains essential amino acids that the human body is not capable of making on its own. When it comes to muscle protein synthesis branch chain amino acids are very important and help in building muscles.
Although soy proteins are inferior as compared to whey protein when it comes to synthesizing proteins for muscles but interestingly, they perform better when combined with other proteins.
Studies suggest that a faster and healthier muscle protein synthesis is seen when soy proteins are used in combination with dairy products.
Weight Loss
Studies show that high protein diets result in weight loss. This means that when you consume more protein like soy protein then you don’t have to go on a diet and cut the intake of calories and nutrients to go on a diet.
Studies have also indicated that the people who consume soy-protein meals like smoothies lost an average of 4.4 pounds. This number is higher than going on a regular diet.
Overall, this evidence isn’t that strong, but it does indicate that soy proteins are good for people who want to lose some extra pounds.
Health Benefits
Research suggests that adding soy protein to your diet can provide a variety of benefits, and the easiest way to do it is to just add some of it to your regular smoothie.
Soy products are rich in protein, and studies have shown that they have a positive effect on the heart’s health. Soy consumption can lower the LDL cholesterol level and increase HDL cholesterol in the blood which can result in good blood pressure and blood flow in the body.
Another study showed that replacing animal protein with soy protein can result in a decrease in triglyceride levels as well.
In regards to cancer, there is no substantial evidence and the studies which have been conducted have shown mixed results. Nonetheless, soy protein serves as a good plant-based protein.
Soy protein is high in zinc and the absorption of zinc from soy is only 25% lower than dairy products like meat. This shows that for vegan’s soy protein is a good choice as the lower level of zinc in the body can result in lower testosterone levels which can impact muscle growth.
It is also high in calcium, iron, magnesium, potassium, and vitamin B which are essential for the immune system and energy production.
Soy proteins used in smoothies can increase the protein intake in addition to the regular diet. If you’re looking for that extra edge on gaining muscles then whey and casein proteins can be a good option but if you cannot use them then this is a good alternative. Soy protein is high on amino acids called leucine which can boost muscle growth. A soy protein smoothie before the workout can help your muscles get stronger and bigger. It is used for both cutting and bulking.
Reducing the risk of breast cancer
Studies indicate that soy protein contains isoflavones. This can help reducing the risk of hormone-associated cancer, including prostate and breast cancer. Women who live in Asia and consume soy isoflavones had a reduced risk of cancer both before and after menopause.
Reducing type 2 diabetes
Soy protein can also help in reducing the risk of diabetes. Although the research behind this is not that detailed, some studies have shown that this can be achieved. In type 2 diabetes, the cells of the body absorb less sugar which can be harmful. Insulin is responsible for maintaining the blood sugar level and allows the body to extract the sugar from the bloodstream. Soy protein can increase the sensitivity of the insulin which in return increases the cell’s response to insulin and helps them to absorb more glucose.
Conclusion
Soy protein is a complete source of protein. A glass of smoothies containing soy protein powder can help you build stronger muscles.
Overall, it is safe for most people and may offer healthier benefits like weight loss. If you are eating a plant-based diet then soy protein is the thing for you.
