You might have spotted 'soy lecithin' or 'sunflower lecithin' on many food labels. They are commonly used in ice cream, breads, cakes, mayonnaise, etc.
Lecithins are naturally abundant in diverse sources such as egg yolks, soybeans, sunflower seeds, and peanuts. Unlike most food additives, they are generally good for you in small quantities. Interestingly, they have so many health benefits that they are consumed as supplements.
In this blog, we explain lecithin, types of lecithin and their health benefits, helping you make healthy food choices.
Let's go!
What is Lecithin?
Lecithin is a fatty substance integral to our cellular structures and cognitive functions. It is found in our body, sunflower seeds, egg yolks, peanuts, seafood and soybeans.
But why is lecithin added to processed foods?
Lecithin is a natural multifunctional additive that acts as a natural emulsifier, ensuring all ingredients are blended well. It improves shelf life by strengthening dough in baked goods. It gives your ice cream a consistent creamy and smooth texture. It also ensures stability in infant foods. Interesting how it plays multiple roles in different foods, right?
Types of Lecithin
While there are many sources of lecithin, most food manufacturers use the following.
- Soy Lecithin: Extracted from soybeans using hexane-based solvents, soy lecithin is the most commonly used lecithin globally because of its exceptional emulsifying properties, easy availability and low-cost extraction process.
- Sunflower Lecithin: Derived from sunflower seeds, sunflower lecithin extraction involves only mechanical processes such as cold pressing , without any harmful chemicals.
Health Benefits of Lecithin
1) Helps in Cholesterol Management: Research shows lecithin can reduce LDL (bad) cholesterol and improve HDL (good) cholesterol, supporting heart health.
2) Boosts Brain Health: Sunflower lecithin is rich in choline, an essential nutrient for memory function and brain health. As per one study, sunflower lecithin enhances overall neurological health.
3) Aids in Digestion: Lecithin's emulsifying properties enhance intestine mucus, making digestion easier. It also protects the delicate lining of our digestive system
4) Nourishes Skin: Check out the ingredients of your moisturiser and you may spot lecithin. It soothes and softens skin and is dry skin's best friend.
So, which type of lecithin should you choose?
Sunflower v/s Soy Lecithin
Both soy lecithin and sunflower lecithin come with several health benefits. While they are added in small proportions in packaged foods, there are notable differences you should be wary of.
Soya is often genetically modified and considered a 'Big 8' allergen, making it highly allergic. Sunflower lecithin, on the other hand, is generally safer and healthier as it is non-GMO.
Soy lecithin contains phytoestrogens, compounds that mimic the effects of estrogen in the body. It may cause hormonal imbalances, thus predisposing women to infertility, irregular menses and early menopause. In contrast, sunflower lecithin does not contain phytoestrogens and is not believed to impact your hormone balance.
Furthermore, the extraction process of lecithin from sunflower involves only cold-pressing and no harmful chemicals, making it less processed and more natural than its soy alternative which uses chemical extraction.
Compared to lecithin derived from soy or corn, sunflower lecithin is your safer and healthier bet.
Conclusion
Lecithin is a healthy natural emulsifier used in many packaged foods. From supporting digestion to heart and brain health, it can aid your well-being in many ways.
Within lecithin, sunflower lecithin is a relatively healthier, more natural, non-GMO alternative with proven health benefits. It is minimally processed and can be considered a safer food ingredient than soy lecithin
Frequently Asked Questions
Question: What is soy lecithin?
Answer: Soy lecithin is a fatty substance extracted from soybeans. It is among the most used food emulsifiers in processed foods.
Question: Is soy lecithin good for health?
Answer: Yes, soy lecithin is packed with many health benefits. However, as it is highly processed using chemical solvents and can potenially be GMO, sunflower lecithin is a better choice.
Note: The above is for information purposes only, sourced from generally available scientific research and not intended to be qualified medical advice. Speak to a nutritionist to make the best dietary choices for you and your family.