Plant-based diets are becoming increasingly popular. With many people cutting back on meat products for health and humanitarian reasons, the hunt for protein-rich vegetables and other plant foods has begun. Though many plant-based protein sources are available, two stand out: mycoprotein and soy protein. With both of these proteins quickly becoming household names, you might find yourself struggling with which to choose or wonder if you have to choose. Luckily, the Bob's Red Mill team is here to give you the scoop on these plant-based protein sources and answer any questions you may have. Continue reading to discover the benefits of mycoprotein vs. soy protein to decide which works best for your lifestyle.
Mycoprotein: What Is it?
Mycoprotein is a plant-based protein derived from a naturally occurring micro-fungus called Fusarium venenatum. It was first introduced in 1983 and has since become famous under the trade-marked name Quorn. When creating mycoprotein, the fungus is fermented similarly to yogurt, promoting protein growth. As a result, mycoprotein is used to make plant-based versions of sausages, nuggets and hamburger patties when grown on a large scale.
Mycoproteins Popularity
Are you wondering how a tiny fungus became a popular meat alternative? The benefits of microproteins are pretty impressive. High in fiber and low in fat, mycoprotein leaves livestock out of the meat-making process and enlists the fungus that grows in soil instead. When produced, mycoprotein requires much less CO2 than typical beef mince, making it a more sustainable protein source for a growing population.
Benefits of Mycoprotein
The sustainability of mycoprotein isn't its only benefit. Read on to understand how this plant-based protein can contribute to a healthy diet.
Complete Protein Source
Microprotien is a complete protein source which means that it supplies all nine essential amino acids. The human body uses amino acids to make proteins and contribute to the building of everything from hormones to neurotransmitters.
Versatile
The issue with many plant-based meat substitutes is that they have limited forms of use. Mycoprotein is an incredibly versatile meat replacement that you can use in a variety of ways to create patties, cutlets, nuggets and more. Mycoprotein's versatility makes it easy to recreate meat-based dishes and boost the protein intake of vegan and vegetarian eaters.
Source of Fiber
In addition to protein, mycoprotein is also an excellent source of fiber. Fiber is an essential nutrient responsible for regularity, satiety and gut health.
Can Everyone Enjoy Mycoprotein?
Though mycoprotein has revealed little to no side effects in eaters, it's essential to speak to a health professional before adding supplements to your diet. If upon eating mycoprotein you notice stomach upset or pain, we recommend stopping its use until you're able to speak to a doctor.
Soy Protein: What Is It?
Soy comes from the soybean pods found in the soy plant and soy protein is the protein found in the soybean of that plant. Though humans have consumed soy for centuries, it wasn't until the 1960s that soy protein became an everyday addition to the American diet. The mild flavor and mixable nature of soy protein make it a favorite amongst gym-goers and plant-based eaters.
Types of Soy Protein
Soy protein is a versatile ingredient that you can find in several forms. When searching for soy protein, you'll notice that it typically falls under three categories:
Soy Protein Concentrate
Soy protein concentrate is made by removing all of the fat from soybeans. Once the soybeans are defatted, most non-protein components are removed, leaving protein, carbohydrates and fiber. Soy protein concentrates are often used in many processed foods to boost their nutritional value.
Soy Protein Isolate
Soy protein isolate is the highest quality of soy protein available and is the most refined and processed form of soy protein. When making soy protein isolate, all non-protein components are removedincluding carbohydrates and fiber. The result is a powder that's almost pure protein. Soy protein isolate is commonly used in supplements such as our Soy Protein Powder and provides a nourishing source of complete protein.
Textured Soy Protein (TVP)
Textured Soy Protein or TVP is a soy flour product created while extracting soybean oil. It's typically used as a meat substitute or meat extender and acts as a supplemental source of plant-based protein.
Benefits of Soy Protein
When learning more about soy protein, you'll be surprised to know that there are several health benefits. Here are a few of the most common.
An Alternative to Meat Protein
One of the most significant advantages of soy protein is using it as an alternative to animal-based proteins. It's an excellent substitute for proteins found in meat and can be used to create plant-based versions of traditionally meat-based dishes.
Good for Muscle Growth
Consuming soy protein regularly can help reduce the breakdown of lean muscles while simultaneously promoting new muscle growth.
Boosts Energy
Soy protein is a source of essential amino acidsthe same nutrients found in milk. Amino acids play a crucial role in a healthy diet and are used by the body to convert food into energy.
Promotes Gut Health
Soy protein is a source of fiber, one of the main components of good gut health. Adding more soy protein to your diet can help add bulk to your stools and enable your digestive system to function better. The body also uses fiber as food for good bacteria, and meeting your daily requirement of it can help you feel healthy and strong.
Versatile
Soy protein has a very mild taste making it a versatile ingredient that works well in a sweet or savory recipe. You can mix soy protein powder into smoothies, batters and soups without changing the texture or consistency. Soy protein's versatility makes it an excellent option for plant-based eaters searching for ways to add more protein to their diet.
Is Soy Protein for Everyone?
Soy can be a beneficial part of a healthy diet, but that doesn't mean it's for everyone. Though soy protein is typically a safe nutritional supplement, it can cause mild stomach upset in individuals with a sensitive digestive system. Therefore, we recommend speaking to a health professional before incorporating soy protein into your diet.
Soy Protein Recipes
If, after reading the information above, you've decided that soy protein is the right supplement for you, there are many ways that you can use it to meet your nutritional needs. Read on to discover a few of our favorites.
Soy Protein Bars
Are you searching for a way to take your protein with you? Enjoying a protein bar is an excellent way to ensure that you're meeting your nutritional needs. Plus, they're effortless to make at home. For an energy bar recipe that uses soy protein, make these Soy Protein Bars. Made with Whole Grain Oat Flour, Old Fashioned Rolled Oats, Soy Protein Powder and Flaxseed Meal, they're jam-packed with essential vitamins and nutrients. And aside from being easy to make, they also taste delicious. Make a batch of these bars to pass out at your child's next soccer meet, or freeze them for your family to enjoy throughout the week.Note:Eating raw oats is generally safe, but may cause digestive issues or increase the risk of foodborne illness.
Soy Sunshine Smoothie
Smoothies are a unique and tasty way to get your daily vitamins. And, because soy protein doesn't alter the taste or texture of recipes, you can add it to nearly any smoothie. For a protein-packed meal sure to start your day off right, try out this Soy Sunshine Smoothie. Made with just four ingredients: Soy Protein Powder, pineapple juice, banana and mango, it's loaded with nutrition and flavor.
Textured Vegetable Protein Lasagna
If you are considering switching over to a plant-based diet and worry that you might miss your favorite meals, we have good news! Almost every dishmeat-based or notcan be made vegetarian or vegan with just a few simple swaps. This Textured Vegetable Protein Lasagna is the perfect example of a healthy and tasty plant-based meal that tastes just like the original recipe. In this dish, dairy-based cheeses are swapped with soy mozzarella and TVP (Textured Vegetable Protein) is used to replace the meat. Filling and full of flavor, it's a high-protein dish that you'll love working into your weekly menu.Adding a protein supplement to your diet doesn't have to be tricky. After doing some research, we hope that this article has helped you identify the differences between mycoprotein and soy protein. By incorporating one or both of these protein sources into your meals, you can ensure that you're meeting your daily protein requirements and creating delicious plant-based dishes simultaneously. Choose from one of the soy-based recipes above to get started. From everyone at Bob's Red Mill, have a healthy and happy day!Do you use plant-based protein in your weekly meals? We'd love to know which plant-based protein source is your favorite. Share your favorite recipes with us in the comments below.
