Soy Lecithin: Friend Or Foe On Keto?

Soy lecithin is a by-product of soybean oil extraction and is used as an emulsifier in hundreds of processed foods. It is also sold as a nutritional supplement. It is generally considered safe, but some people may experience allergic reactions to it. While it is not harmful in small amounts, there are concerns about the chemicals used in its extraction process, and the fact that soy is often a GMO crop. As such, it is not considered keto-friendly.

Soy lecithin is a by-product of soybean oil extraction

Soy lecithin is extracted from raw soybeans. First, the oil is extracted using a chemical solvent like hexane, and then the oil is processed (or degummed) to separate and dry the lecithin.

Soy lecithin is a very common food additive, used to smooth food textures, emulsify, homogenize liquid mixtures, and prevent sticking. It is also sold as a nutritional supplement. It is a major source of lecithin, which is used by food manufacturers as a mixture of phospholipids in oil.

The soybean lecithin production process is highly processed, and it is nearly impossible to detect whether the lecithin comes from a genetically modified crop. This has led to regulatory changes in the EU, which now requires labelling food containing additives derived from GMOs, including lecithin.

It's used as an emulsifier in hundreds of processed foods

Soy lecithin is a by-product of soybean oil extraction. It is used as an emulsifier in hundreds of processed foods, including baked goods, chocolate, and cooking sprays. It is also sold over the counter as a nutritional supplement.

Emulsifiers are used to make oil and water mix when they otherwise wouldn't, and they help stabilise and keep the ingredients from separating later. They also prevent food from becoming sticky. Soy lecithin is a popular emulsifier because it is cheap and effective.

However, soy lecithin is controversial because almost all soy today comes from GMO crops. This means that soy lecithin is a GMO and has all the accompanying health dangers, including an increased chance of cancer. The process of creating GMOs may also produce carcinogens, allergens, and toxins. In addition, GMOs are made to tolerate herbicides, which means that people could be ingesting residues of toxic chemicals.

There is also a component of soy called phytoestrogen that mimics the effect of the naturally occurring estrogen hormone. Ingesting phytoestrogens can alter or decrease naturally occurring estrogen in the body and increase the risk of cancer, particularly breast cancer. In men, phytoestrogens can cause testosterone imbalance, infertility, low sperm count, and an increased risk of cancer.

For these reasons, some people choose to avoid soy lecithin and opt for alternative emulsifiers such as sunflower lecithin, bee pollen, and egg yolks.

It's also used in health supplements

Soy lecithin is a food additive and supplement that is commonly used in health supplements. It is a mixture of fats that are essential to cells in the human body and is a source of choline, a nutrient similar to the B vitamins. Choline is converted into acetylcholine, a substance that transmits nerve impulses.

Soy lecithin is often used as a supplement to treat Alzheimer's disease, dementia, and Parkinson's disease. However, there is no conclusive scientific evidence to support these uses. It is also used to treat gallbladder disease and memory disorders, although its effectiveness in these areas is not fully substantiated.

Soy lecithin has been found to have a positive impact on cholesterol levels. It reduces "bad" LDL cholesterol and may increase "good" HDL cholesterol. This can lead to a reduced risk of cardiovascular disease by lowering the amount of fatty plaque buildup in arteries.

Additionally, soy lecithin can be beneficial for breastfeeding mothers by helping to avoid clogged ducts, which can cause pain, discomfort, and swelling or redness in the affected area. Taking 1 tablespoon or about 1,200 milligrams of lecithin four times a day can help reduce the thickness of breast milk, making it less likely to clog ducts.

Soy lecithin is also beneficial for skin health and is commonly added to skincare and cosmetic products. It works as a moisturiser and reduces flakiness when applied to the skin. Studies show it is safe to use on the skin in concentrations of up to 15%.

While soy lecithin is generally considered safe, it may cause minor digestive side effects such as stomach aches and diarrhoea. It is likely safe for people with soy allergies, as it contains very little soy protein. However, people with severe soy allergies may still want to avoid it, and it is recommended that pregnant or breastfeeding women consult a medical professional before taking soy lecithin supplements.

It's unlikely to be harmful due to being present in small amounts

Soy lecithin is a by-product of soybean oil extraction. It is used as an emulsifier in hundreds of processed foods, including chocolate, and is even sold as a nutritional supplement. It is also present in some health supplements and is known to boost immunity and aid in easing menopausal symptoms.

Soy lecithin is unlikely to be harmful due to being present in small amounts in food. It is generally considered safe to consume and is unlikely to cause harm. However, it is important to note that soy lecithin is often derived from genetically modified soybeans, which may be a concern for some individuals. Additionally, soy lecithin may be contaminated with pesticides and insecticides, which can cause allergies in sensitive individuals.

For those who are allergic to soy, it is important to note that soy lecithin contains very little soy protein and is generally considered safe for people with soy allergies. However, it is always a good idea to check with a healthcare professional if you have any concerns or are experiencing any side effects.

When it comes to the keto diet, soy lecithin itself does not appear to be a focus of discussion. While some sources mention soy products and tofu as being incompatible with keto due to their high carbohydrate content, they do not specifically mention soy lecithin. One source mentions that a tablespoon of soy lecithin contains 14 grams of fat and 100 calories, which may be relevant for those tracking their macronutrient intake on a keto diet.

It's not considered Paleo

Soy lecithin is a by-product of soybean oil extraction. It is used as an emulsifier in hundreds of processed foods, including confectionery, doughs, cooking sprays, and candy bars. It is also sold over the counter as a nutritional supplement.

Soy lecithin is not considered Paleo because it is a processed product and has estrogenic and potentially allergenic properties. It contains phyto-estrogens, which can interfere with the body's normal hormonal and metabolic processes. It is also almost always GMO.

Some people in the Paleo community believe that small amounts of soy lecithin as a minor ingredient in "occasional" foods like dark chocolate are acceptable. However, it is generally recommended that soy-sensitive individuals stay away from soy lecithin.

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