Soy protein is highly appreciated as a low calorie food alternative, which contains complete protein in high percentage. A homemade soy protein shake is prepared by using soy protein powder, fresh fruits, fruit juice, milk, water, and flavoring as recipe ingredients.
People who follow a high-protein diet are already aware about the low calorie, yet high protein content of soybeans. They are an excellent substitute for non-vegetarian protein sources, namely eggs and meat. Soy protein is derived from soybeans, but after the beans are processed to remove hulls and fatty portion. It is added in commercial products for easy consumption, which are marketed as soy concentrates (70 percent protein), flour (70 percent protein) and isolates (90 percent protein).
Soy Protein Shake Diet at a Glance
Besides complete protein, soy protein is a rich source of isoflavones, L-tyrosine, and lecithin among other nutrients. Usually, protein shakes are taken by athletes and bodybuilders right after their daily workout for instant nourishment. Containing varying amounts of proteins, carbohydrates, and fat, today they are incorporated in high-proteins diet for weight loss. For example, shakes prepared with soy protein powder form the bulk of the diet. The dieter is expected to drink the protein shake at regular intervals, and follow dietary modifications for shedding extra kilos.
Benefits of this shake are lowering fat and cholesterol accumulation, feeling satiated for a longer period, boosting fat metabolism and increasing lean muscle mass. These factors directly contribute to healthy weight loss. In addition, protein derived from soybean is beneficial for a woman’s health in a number of ways. Upon studies, it is found that women who consume soybeans in adequate amounts are less likely to get menopausal symptoms, breast cancer, and bone disorders. They also have an easier time in controlling weight as compared to others. Thus, the benefits for women are highly impressive.
How to Make Soy Protein Shakes?
Ready-to-drink soy protein shakes packaged in foils or cans are available in different flavors, like vanilla, chocolate, strawberry, banana, peach, and so on. As expected, they are quite pricey, and not all dieters can afford them. A cost-effective and better way of drinking these protein shakes is preparing them at home. For this purpose, using soy protein powder of a reliable brand is a necessity. It can be prepared with milk or water. The following are some healthy recipes which you can try at home.
Recipe 1
Ingredients
- 2 tablespoons soy protein powder
- 1 ripe banana
- 1 cup vanilla soy milk
- 1 teaspoon instant coffee
- ¼ teaspoon ground nutmeg
Directions for Preparation
In a food processor, add soy protein powder, banana, and soy milk. Blend concoction until well mixed. Add instant coffee and nutmeg, and mix for 1 minute. With this, your protein shake is ready for serving. You can serve shake at room temperature, or chilled with ice shavings.
Recipe 2
Ingredients
- 1 scoop soy protein powder
- 1 ripe banana
- 1 kiwi fruit
- ¾ cup orange juice
- Crushed ice
Directions for Preparation
This requires absolutely no time for preparation. So, you can enjoy it after exercising. All you need to do is add protein powder, peeled banana, peeled kiwi, orange juice, and crushed ice in an electric mixer. Blend the mixture for 2 to 3 minutes, or until you get a smooth shake. Pour in a tall glass, and serve immediately.
Recipe 3
Ingredients
- 1 scoop soy protein powder
- 1 cup soy milk
- 1 tablespoon sugar-free chocolate syrup
- ½ teaspoon cinnamon powder
- 2 to 3 ice cubes
Directions for Preparation
If you like chocolate and cinnamon flavor, you will surely love to have this shake. Combine all the ingredients listed above―protein powder, soy milk, chocolate syrup, cinnamon, and ice cubes in a food blender. Process for 2 minutes, and pour in a tall serving glass. If desired, top this protein shake with low calorie, chocolate shavings, and serve chilled.
If you are concerned about the calorie count of soy protein shake per serving, reduce the use of milk, fruits, and additional ingredients in the recipe. You can completely replace milk and fruit juice with water to reduce calories. And consider having a glass of soy shake early in the morning and after completing daily exercise. This will provide adequate energy, give a filling effect, and aid in repairing worn out muscles.
Disclaimer: The information provided in this article is solely for educating the reader. It is not intended to be a substitute for the advice of a medical expert.
