Recent studies have suggested that a diet high in soy protein can offer significant health benefits, including a decreased risk of heart disease. While soy has only recently gained popularity with the general public, many vegetarians and health-conscious consumers have been taking advantage of this power-packed food for years. For vegetarians who are concerned about nutrient deficiencies, soy protein is a great substitute for animal-based proteins. Soy beans offer the only vegetable protein to provide the same complete set of amino acids essential for a healthy diet as animal proteins. Even non-vegetarians are attracted to soy, because it provides the same complete set of amino acids without the high levels of saturated fat often found in meat, poultry and other animal-based products.

Amino acids alone are not the only health benefits of soy protein. Studies have also suggested that a diet rich in soy protein can reduce the risks of heart disease, osteoporosis and certain cancers, including prostate and breast cancer.

Research has shown that soy protein can reduce levels of low-density lipoproteins (LDLs), the so-called "bad cholesterol" that builds up in the blood. The FDA determined that including 4 servings of soy protein in your daily diet can reduce LDL cholesterol by up to 10%, which could potentially mean a reduction in your risk of heart disease by up to 20%. Soy protein has not only been associated with reduced LDL cholesterol, but also with reduced levels of triglycerides, which are another fat that can contribute to health problems. Soy protein has not been shown to affect levels of HDL cholesterol, which in high levels is actually beneficial to reducing the risk of heart disease.

Evidence of the benefits of soy protein to heart health has been so conclusive, in fact, that the FDA now allows food manufacturers to state the benefits of soy protein to heart health on product labels. The FDA suggests a diet containing 25 grams of soy protein per day, that is also low in saturated fat and cholesterol.

Soy protein is also thought to help reduce the risk of osteoporosis, a deterioration of the bones which affects a tremendous amount of American women. Research has shown that even though Japanese women consume less calcium than most Western women, they have a lower incidence of bone fractures. Medical experts have hypothesized that this is due to the Japanese diet, which is rich in soy proteins. Interestingly, Japanese women also have a much lower risk of breast cancer, which has also been linked to their consumption of large amounts of soy protein. Soy proteins contain phytochemicals, which act as strong antioxidants and are believed to play a role in reducing the risk of certain cancers. Other studies have suggested that consuming a lot of soy protein during adolescence could possibly reduce the risk of breast cancer later in life.

While soy protein isn't a "magic food", there is plenty of research to back up the health claims made by the FDA. A diet that includes 25 grams of soy protein per day is just one more way in which you can help ensure that you live a long and healthy life. Good sources of soy protein are tofu, soy cheese and soy milk, but it is found in a myriad of different food products. Just be careful when doing your grocery shopping not all foods that contain soy meet the conditions of a heart healthy diet. Check food labels to make sure that the product contains a meaningful amount of soy protein and is low in saturated fat or other unhealthy substances.

Learn more about this author, Marie Gerber.
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