Soy lecithin is a common food additive often used to improve the consistency and quality of packaged foods.
Take salad dressings for example. As an additive, soy lecithin emulsifies ingredients like oil and water, says Judy Simon, MS, RDN, CD, CHES, FAND, a clinical nutritionist at the University of Washington.
The addition of soy lecithin to packaged foods provides a specific function, but it can also be taken as a dietary supplement. We break down what you need to know about the potential benefits of soy lecithin, and address some concerns about its use in packaged foods.
What is soy lecithin?
Lecithin is a “naturally occurring fat molecule found in foods such as egg yolks, seafood, soybeans, milk, rapeseed, cottonseed and sunflower oil,” says Dr. Debbie Fetter, assistant professor of teaching in the department. Nutrition at UC Davis.
“What food scientists have been able to do is isolate and synthesize lecithin so that it can be used in making a variety of food products,” explains Dr. Diane Stadler, Ph.D., a nutritionist at Oregon Health & Science University. Lecithin can be extracted and created synthetically, but soy lecithin comes directly from soybeans.
As an additive, soy lecithin is an emulsifier that “helps bind otherwise miscible ingredients,” Fetter says. Soy lecithin helps improve the overall texture and quality of the product. It can be found in foods like ice cream, baked goods, chocolate, baby formula and bread, Fetter Today tells USA.
Soy lecithin also “plays a positive role in our food because it helps preserve it,” notes Simon. Prevents texture spoilage, preserves flavors and extends shelf life of products.
Soy lecithin can also be consumed as a dietary supplement, Simon adds.
Is soy lecithin good for you?
Soy is high in protein and fiber and low in fat. It’s an excellent source of isoflavones, a protective plant compound that “has been found to be anti-inflammatory and may help protect against certain types of cancer and heart disease,” says Fetter. So, “because soy lecithin is isolated from soy, it may offer some of these potential benefits,” she says.
That being said, the soy lecithin extraction process essentially removes the fat. So, when it comes to soy lecithin protein density, “it’s going to be very minimal,” says Simon.
Soy lecithin supplements are a source of choline, which “helps with memory, cognition. [and] brain activity,” says Simon. There is evidence that soy lecithin consumption can improve memory and cognitive function.
Fetter notes that studies have shown that taking soy lecithin supplements can lower blood cholesterol levels, which in turn reduces the risk of cardiovascular disease.
Is soy lecithin safe?
Soy lecithin is made from genetically modified soy. Concerns have been raised about the safety of consuming genetically modified organisms (GMOs) in food, however “current evidence suggests that GMO soy is considered safe,” Fetter says.
There have also been concerns about how soy lecithin is extracted, Simon adds. Chemical solvents (including hexane) are used in the extraction process, she says.
However, “there’s not a lot of data to confirm that consuming soy lecithin has negative effects,” Stadler says. As of 2024, soy lecithin has been recognized by the FDA as a generally safe (GRAS) food additive.
Who Should Avoid Soy Lecithin?
Soy is considered one of the top nine allergens in the United States, according to the FDA. “People who have a severe soy allergy or are very sensitive to soy should avoid soy lecithin,” says Fetter.
“People with a milder soy allergy may be able to tolerate soy lecithin because it’s found in smaller amounts and most allergens are removed during processing,” Fetter says.
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While there are benefits to consuming soy lecithin, the nature of its use as an additive in packaged foods means that if you consume it frequently, “you’re likely to be eating more processed stuff instead of more nutritious alternatives.” Fetter says. Processed items contain higher-than-average levels of sodium, saturated fat and added sugar, she says.
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