The Many Benefits of Adding Soy Protein Crisps to Your Snack Routine

The Benefits of Soy Protein Crisps

Soy protein crisps have become an increasingly popular high protein snack in recent years. Made from roasted soybeans, these crisps pack a nutritional punch in a crunchy and satisfying form. Here is a comprehensive look at the many benefits of adding soy protein crisps to your snack routine.

High in Protein

The main appeal of soy protein crisps is their exceptionally high protein content. A 1 ounce (28 gram) serving of soy crisps contains around 8-15 grams of protein. To put this in perspective, an equivalent serving of almonds has about 6 grams of protein. This makes soy crisps an ideal choice for those looking to increase their protein intake from plant-based foods.

The protein in soy comes mainly from isoflavones, a type of phytoestrogen that has been linked to improved heart health. Soy protein has also been found to help lower LDL cholesterol levels. For those avoiding meat and animal products, soy crisps provide an convenient way to meet daily protein needs.

Low in Fat

In addition to being high in plant-based protein, soy crisps are also low in fat and calories. A serving of soy crisps has between 2-4 grams of fat, most of which comes from heart-healthy unsaturated fats. Soy crisps are also low glycemic and generally contain 1-2 grams of sugar per serving. This combination of high protein, low fat, and low glycemic properties make soy crisps an ideal snack for those managing their weight.

Rich in Micronutrients

Soy beans are naturally rich sources of many important micronutrients. As a result, soy crisps can be an excellent way to increase your intake of vitamins and minerals like:

• Copper
• Manganese
• Phosphorous
• Magnesium
• Iron
• Zinc
• Vitamin K

Getting a variety of micronutrients from food is important for overall health. Just a handful of soy crisps can provide significant percentages of the recommended daily intakes for many key vitamins and minerals.

May Provide Isoflavone Benefits

Soybeans are one of the richest sources of compounds called isoflavones. These plant compounds have a molecular structure similar to estrogen and are classified as phytoestrogens. Consuming isoflavone-rich soy products may provide a variety of health benefits including:

• Lowered risk of osteoporosis
• Reduced menopausal systems
• Improved cardiovascular health
• Anti-inflammatory effects

The isoflavone content can vary considerably between soy crisp products, so check the nutrition label look for crisps made from whole, non-GMO soybeans. Those contain the highest amounts of these beneficial plant compounds.

Gluten-Free

Soy protein crisps are naturally free of gluten, the protein found in wheat and other grains. This makes soy crisps a great option for those who are avoiding gluten due to celiac disease or gluten sensitivity. Soy crisps provide a satisfying, crunchy snack that can help replace gluten containing crackers, chips, and pretzels.

Can Be Flavored for Versatility

While the plain roasted soy crisps have a mildly nutty flavor, many commercial brands offer a range of exotic flavor varieties. Common soy crisps flavors include sesame, tomato, onion, seaweed, and jalapeño. There are also sweeter options flavored with chocolate, honey, maple syrup, or sugar coatings.

This wide range of flavored options makes soy crisps a versatile pantry staple ingredient. Soy crisps can be eaten straight from the bag as a snack, sprinkled on top of salads for added crunch and protein, orincorporated into granola or trail mixes. Flavored soy crisps can also be used as a topping for yogurt, cottage cheese, oatmeal, and chia pudding.

How to Select the Best Soy Protein Crisps

When shopping for soy protein crisps, here are some tips for selecting the healthiest options:

Check the Ingredients

Look for soy crisps made from only whole soybeans as the main ingredient. Avoid products with added oils, sugars or preservatives. Also look for non-GMO verified soybeans if you wish to avoid genetically modified ingredients.

Seek Out Natural Flavors

If choosing flavored crisps, optimize for options that use natural flavorings like spices, herbs, or real food ingredients. Avoid artificial flavors which offer no nutritional value.

Don't Fall for Health Halo Claims

Some soy crisp brands will advertise "made with real vegetables!" or "cholesterol free!". But all soy crisps are intrinsically made with soybeans and contain no cholesterol. These health halo claims do not indicate a superior product.

Pay Attention to Sodium Content

Many flavored varieties can be high in added sodium. Look for options with 140mg of sodium or less per serving.

Consider Organic

Choosing certified organic soy protein crisps will maximize phytonutrient content and minimize pesticide exposure.

Understand Proper Storage

Once opened, soy crisps are best kept in a sealed container in the refrigerator or freezer. The high unsaturated fat content causes them to quickly go rancid if left at room temperature.

Simple and Nutritious Soy Crisp Recipe Ideas

Here are just a few easy ways to start enjoying soy protein crisps as part of a healthy diet:

Breakfast Power Parfait

Layer soy crisps with Greek yogurt, berries, chia seeds, and a drizzle of honey for a protein and antioxidant packed breakfast.

Lunchtime Salad Topper

Sprinkle flavored or chocolate coated soy crisps over your favorite salad for an extra dose of plant-based protein.

Snack Mix Addition

Add soy crisps to your favorite granola or trail mix blend for added crunch.

Cottage Cheese Crunch

Mix soy crisps into cottage cheese along with sliced almonds and fresh black pepper.

Soy Crisp "Nachos"

Top nacho flavored soy crisps with salsa, black beans, guacamole, and vegan cheese sauce.

Sweet and Salty Treat

Dip chocolate or honey flavored soy crisps in nut butter for a protein-packed dessert.

The Bottom Line on Soy Protein Crisps

Soy protein crisps are a versatile high protein, gluten-free snack that can fit into many different eating patterns. With their impressive nutrition stats and range of flavors, soy crisps make it easy to get a satisfying plant-based crunch on-the-go or as part of a healthy balanced meal.

FAQs

Are soy protein crisps gluten-free?

Yes, soy protein crisps are naturally gluten-free as they are made from roasted soybeans and contain no wheat or other gluten-containing grains.

How many calories are in a serving of soy crisps?

The calories in soy crisps can range from 90-130 per 1 ounce serving. This varies between flavors and brands based on any coatings or seasonings added.

What is the best way to store soy protein crisps?

Once opened, it is best to store soy protein crisps in an airtight container in the refrigerator or freezer. The high unsaturated fat content can cause them to spoil if left at room temperature.

Can soy protein crisps be microwaved?

It is not recommended to microwave soy crisps as the high heat can cause them to lose their crunchy texture. For best results, consume them at room temperature straight from the bag.

Are soy protein crisps soy free?

No, soy protein crisps are made from roasted whole soybeans so they contain soy. They are not safe for people with soy allergies or sensitivities.