What is soy lecithin? Is it bad for you and where is it found.
Soy lecithin is a common food additive that is often used to improve the consistency and quality of packaged foods.
For example, take salad dressings. As an additive, soy lecithin infuses ingredients, such as oil and water, to help the salad dressing blend smoothly, says Judy Simon, MS, RDN, CD, CHES, FAND, a clinical nutritionist. at the University of Washington.
Adding soy lecithin to packaged foods provides some functionality, but it can also be considered a food supplement. We’ll explain what you need to know about the potential benefits of soy lecithin, and address a few concerns about its use in packaged foods.
What is soy lecithin?
Lecithin is a molecule of natural fat that can be found in foods such as “egg yolk, seafood, soybeans, milk, rapeseed, cottonseed and sunflower oil,” says Dr. Debbie Fetter, PhD, assistant professor of Education in the Department. in Nutrition at UC Davis.
“What food scientists have been able to do is to separate and combine lecithin so that it can be used to produce different food products,” explains Dr. Diane Stadler, PhD, nutritionist at Oregon Health & Science University. Lecithin can be extracted, and it can also be synthetically produced, but soy lecithin comes directly from soybeans.
As an additive, soy lecithin is an emulsifier that “helps bring ingredients together that wouldn’t mix,” says Fetter. Soy lecithin can help improve the texture and quality of the product. It can be found in foods like ice cream, baked goods, chocolate, infant formula and bread, Fetter tells USA TODAY.
Soy lecithin also “plays a good role in our food, because it helps preserve it,” Simon notes. The structure prevents spoilage from occurring, helps preserve the flavor of the products, and extends the shelf life.
Soy lecithin can also be consumed in the form of a dietary supplement, Simon adds.
Is soy lecithin good for you?
Soy, itself, is high in protein and fiber, and low in fat. It’s a great source of isoflavones, a protective plant compound that “has been found to be anti-inflammatory and may help protect against some types of cancer and heart disease,” Fetter says. Therefore, “because soy lecithin is separated from soy it can provide many of these benefits,” he says.
That being said, the process of extracting soy lecithin removes a lot of fat. So, in terms of the protein content of soy lecithin, “it can be very small,” says Simon.
Soy lecithin supplements are a source of choline, which helps with memory, cognition [and] brain activity,” Simon says. There is evidence to support that consuming soy lecithin can improve memory and cognitive function.
Studies have shown that taking soy lecithin supplements can also lower total blood cholesterol levels, which naturally lowers the risk of heart disease, Fetter notes.
Is soy lecithin safe?
Soy lecithin is made from genetically modified soy. Concerns have been raised about the safety of eating genetically modified organisms (GMOs) in food, however “current evidence shows that GMO soy is considered safe,” Fetter says.
There have also been concerns about how soy lecithin is extracted, Simon adds. During the extraction process, he says chemical solvents (including hexane) are used.
However, “there’s not a lot of data to confirm that there are any negative effects” from consuming soy lecithin, Stadler says. As of 2024, soy lecithin is recognized by the FDA as a food Generally Recognized as Safe (GRAS).
Who should avoid soy lecithin?
Soy is considered one of the top nine allergens in the United States, according to the FDA. “People with a severe soy allergy or sensitivity to soy should avoid soy lecithin,” says Fetter.
“Those with a very mild soy allergy may be able to tolerate soy lecithin because it is found in small amounts and most of the allergen is removed during the process,” Fetter says.
Also:Processed foods can increase the risk of diabetes, heart disease – and even early death: study
While there are benefits to consuming soy lecithin, its use as an additive in packaged foods means that if you eat it regularly, “chances are you’re eating highly processed foods instead of nutrient dense options, ” said Fetter. Processed items have higher-than-average levels of sodium, saturated fat and added sugar, he says.
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