Soy lecithin is contained in much of the processed food, even in fragrant tea bags and some medicines. It improves the homogenisation of a mixture by helping to mix fat and water. Soy lecithin (E322) is most commonly used as an emulsifier. In other products it is a stabilizer, that is, it extends the shelf life of the products. In confectionery and bakery, it makes it easier for the dough to work and shortens the time it takes for it. Lecithin is also used in cosmetics - it makes the skin softer and helps absorb the other ingredients. Soy lecithin can be used as a dietary supplement because it contains choline (vitamin B4) - a nutritional element that affects the development of the brain and heart health.
What is actually lecithin?
Lecithin is a mixture of phospholipids (cell membrane components of all plants and animals) and fat. It can be harvested from sunflower seeds, rape, milk, soybean and egg yolk. The specific composition of soybean lecithin often depends on the way it is harvested, but on average contains about 35% soybean oil and 16% phosphatidylcholine - a type of phospholipid, a basic form of vitamin B4.
Soy lecithin is actually a by-product derived from the extraction of soybean oil from raw soybean, often using a chemical solvent, typically hexane. In the refining process of the raw soybean oil, the lecithin is separated from it, dried and bleached (with hydrogen peroxide, for example).
What are the benefits of lecithin?
Lecithin improves brain function, because the main food ingredient in soy lecithin is phosphatidylcholine. It, in turn, is part of the membrane of the cells and the body breaks it down to choline, which is vital for brain health. Choline is extremely important to prevent memory loss in the elderly.
- Lecithin promotes healthy weight loss by speeding up fat breakdown and, as a result, stimulating metabolism. It is used effectively as part of a healthy diet and for the loss of extra pounds.
Lecithin lowers cholesterol and has been used for decades to treat patients with high levels of cholesterol. It controls the flow of nutrients in and out of cells and prevents the accumulation of fat around the heart, arteries, and brain by breaking down fat stores.
- Lecithin and choline are very important for the proper functioning of the liver. Their presence in food clears the toxins and prevents the accumulation of fat in the liver.
- Lecithin can cause allergic reactions
Soya
One of the things to consider when taking lecithin is that it is a derivative of soy that is an allergen. Allergic reactions can be caused by the high content of soy proteins, the concentration of which is different for different products. Therefore people with soy allergy should consult a specialist before eating foods containing lecithin.
GMO
Another problem with soy lecithin is that most US soybeans are genetically modified and therefore should look for a label that says organic soy lecithin is used. Depending on the manufacturer, this product may not contain soy protein or it may be in small quantities.
Phytoestrogens
Soy is the richest source of phytoestrogens (a plant analogue of female sex hormones). A number of studies have found high estrogenic activity in soybean lecithin, but this is due not to our known genesin but to the previously unknown compound.
The alternative - lecithin from sunflower seeds.
The other crop that contains high levels of lecithin is sunflower. Some prefer sunflower lecithin to soybeans because it does not hide the potential for GMO and allergic reaction. A major advantage in sunflower lecithin is the way it is obtained - by cold pressing without the use of chemicals.
Sunflower lecithin has a neutral taste and a weaker smell, a higher phosphatidylcholine content and a lower linoleic acid content. It has all the benefits of soy lecithin, plus a few more:
- does not contain phytoestrogens;
- contains antioxidants and slows aging;
- improves the process of healing of both internal and external wounds;
- helps with nervous system disorders;
- promotes better sleep;
- Reduces the risk of arthritis, improves joint movement.
How can you take lecithin?
Depending on your taste and preference, you can add soy / sunflower lecithin to discomfort, shakes, sweet creams for cakes or muffins. Due to its neutral taste, lecithin is also suitable for salted salads, dippers and soups. Here is our recipe:
Comparative characteristics of soybean and sunflower:
Fatty acid content:
Palmitic acid
soya - 16; sunflower - 17
Stearic acid
soybeans - 5; sunflower - 6
Oleic acid
soya - 19; sunflower - 19
Linoleic acid
soya - 53; sunflower - 63
Linoleic acid
soybeans - 6; sunflower - 1
Phospholipid content:
Phosphatidylethanolamine
soybeans - 8; sunflower - 7
Phosphatidylcholine
soya - 12; sunflower - 15
Phosphatidic acid
soya - 3.5; sunflower - 2
Phosphatidylinositol
soya - 10; sunflower - 1
Source: https://www.kukuriak.com/soy-or-sunflower-lecithin/