Research
Energy balance
Soy protein has a high quality score (PDCAAS ~1.0 and DIAAS up to 117%) and is as effective as animal proteins for weight management and satiety.
If you are trying to lose weight, soy protein is a good option. It helps you feel full just as well as meat or whey protein. You don't need to avoid soy to lose weight; it can be part of your strategy.
GoodSupportsHIGH confidence
A review published in 2008 found that soy is as good as other protein sources for promoting weight loss (83). More recently, the authors of a double-blind, randomized cross-over study involving 17 healthy adults concluded that consuming soy protein exerts comparable effects to whey protein on appetite profile, energy metabolism, and subsequent energy intake.
Why this rating
Based on systematic reviews and randomized controlled trials.
Source
The health effects of soy: A reference guide for health professionals
Mark Messina et al. · Frontiers in Nutrition · 2022
DOI 10.3389/fnut.2022.970364
narrative_reviewCited 61×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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