Soy lecithin is a widely used food additive that enhances the texture and quality of processed foods.

For instance, in salad dressings, soy lecithin acts as an emulsifier, mixing oil and water to create a uniform, smooth dressing, explains Judy Simon, MS, RDN, CD, CHES, FAND, a clinical dietitian nutritionist at the University of Washington.

Aside from its role as an additive in packaged foods, soy lecithin can also be taken as a supplement. This article will explore the potential benefits of soy lecithin and address some concerns surrounding its use in processed foods.

What is soy lecithin?

Lecithin is a natural fatty substance found in foods like egg yolk, seafood, soybeans, milk, rapeseed, cottonseed, and sunflower oil, according to Dr. Debbie Fetter, PhD, an associate professor of Teaching in the Department of Nutrition at UC Davis.

Food scientists have managed to extract and synthesize lecithin for use in various food products, says Dr. Diane Stadler, PhD, a nutritionist at Oregon Health & Science University. While lecithin can be created synthetically, soy lecithin specifically is derived directly from soybeans.

As an additive, soy lecithin functions as an emulsifier, which means it helps combine ingredients that don’t naturally mix, according to Fetter. This improves the product’s overall texture and quality. You’ll find soy lecithin in items like ice cream, baked goods, chocolate, infant formula, and bread, Fetter tells YSL News.

Moreover, soy lecithin “plays a beneficial role in maintaining the quality of our food,” Simon adds. Its texture helps prevent spoilage, protects flavors, and increases shelf life.

Furthermore, soy lecithin can be consumed as a dietary supplement as well, adds Simon.

Is soy lecithin healthy?

Soy itself is rich in protein and fiber while being low in fat. It’s also a great source of isoflavones, a protective plant compound known for its anti-inflammatory properties and potential to protect against certain cancers and heart disease, according to Fetter. Therefore, since soy lecithin is extracted from soy, it may offer some of these benefits, she notes.

However, because the process to extract soy lecithin mainly removes fat, its protein content is quite low, Simon explains.

Soy lecithin supplements are also a good source of choline, which is known to support memory, cognition, and brain health, according to Simon. Evidence suggests that taking soy lecithin can enhance memory and cognitive function.

Research has indicated that soy lecithin supplements may lower overall cholesterol levels, thereby reducing the risk of heart-related conditions, as noted by Fetter.

Is soy lecithin safe?

Soy lecithin is derived from genetically modified soybeans. While some have expressed concerns about consuming GMOs, Fetter asserts that current evidence supports the safety of GMO soy.

Additionally, there are concerns regarding the extraction methods of soy lecithin, with Simon mentioning that chemical solvents such as hexane are used during the process.

Nonetheless, according to Stadler, “there isn’t much data indicating negative effects” from consuming soy lecithin. As of 2024, the FDA categorizes soy lecithin as a food additive that is Generally Recognized as Safe (GRAS).

Who should avoid soy lecithin?

According to the FDA, soy is one of the nine major allergens in the United States. Therefore, “people with a severe soy allergy or those who are very sensitive to soy should steer clear of soy lecithin,” explains Fetter.

Those with mild soy allergies may tolerate soy lecithin since it is present in very small amounts and much of the allergen is usually removed during processing, Fetter adds.

While there are advantages to incorporating soy lecithin into one’s diet, its use as an additive in processed foods can mean that regular consumption may lead to a diet higher in processed items instead of more nutrient-rich options, Fetter warns. These processed foods often have greater amounts of sodium, saturated fat, and added sugars, she concludes.