what is soy lecithin used for in food

Soy lecithin is one of the most widely used food additives on the market today. It’s often used as an ingredient in food products and is sold in supplement form to boost your health.​​​​​​​

What Is Soy Lecithin?

First isolated by French chemist Theodore Gobley in 1846, lecithin is a generic term to designate a variety of naturally occurring fatty compounds found in animal and plant tissues.

Composed of choline, fatty acids, glycerol, glycolipids, phospholipids, phosphoric acid and triglycerides, lecithin was originally isolated from egg yolk. Today, it is regularly extracted from soybeans, cottonseed, marine sources, milk, rapeseed and sunflower.

Soy lecithin is extracted from raw soybeans. First the oil is extracted using a chemical solvent, like hexane, and then the oil is processed (which is called degumming) so the lecithin is separated and dried. It is usually used as a liquid but can also be purchased as lecithin granules.

By and large, the vast majority of soy lecithin use centers around its usefulness as an excellent emulsifier. Emulsifiers help keep different ingredients within foods together and maintain the texture, taste and appearance of foods. Soy lecithin’s ability to emulsify fats also make it an ideal ingredient for nonstick cooking sprays and soaps.

Lecithin supplements typically come from sunflower seeds, eggs or soybeans, with soy being the most common ingredient.

 

 

Soy Lecithin Uses In Food    

Soy lecithin is a versatile emulsifier widely used in food applications. Here’s how you can use it effectively:

 

Baking – Soy lecithin improves dough elasticity, enhances moisture retention, and extends shelf life in bread, cakes, and pastries. Use about 0.5–1% of the flour weight.​​​​​​​

 

Chocolate and Confectionery – It helps reduce viscosity, improving texture and preventing cocoa butter separation. Add about 0.3–0.5% of the chocolate mass.

 

Dressings and Sauces – Soy lecithin stabilizes emulsions, preventing separation in salad dressings, mayonnaise, and sauces. Mix a small amount (0.2–1%) into the oil phase before blending.

Dairy and Beverages – It enhances creaminess and prevents separation in plant-based milk, protein shakes, and coffee creamers. Use 0.1–0.5% for optimal results.

Nutritional Supplements – Soy lecithin is used in powders and capsules for its phospholipid content, supporting brain and liver health.

 

Nutrition Facts

Oftentimes extracted from soybean oil, one tablespoon (13.6 grams) of soybean lecithin oil contains:

• Calories: 104
• Total Carbohydrate: 0 g
• Fiber: 0 g
• Sugar: 0 g
• Total Fat: 13.6 g
• Saturated Fat: 2 g
• Polyunsaturated Fat: 6.2 g
• Monounsaturated Fat: 1.5 g
• Protein: 0 g
• Cholesterol: 0 mg
• Sodium: 0 mg (0% DV*)
• Vitamin K: 25 mcg (21% DV)
• Vitamin E: 1.11 mg (7% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

 

 

Is soy lecithin safe? 

Soy lecithin is made from genetically modified soy. Concerns have been raised over the safety of consuming genetically modified organisms (GMOs) in food, however “current evidence suggests GMO soy is considered safe,” Fetter says.

There have also been concerns about how soy lecithin is extracted, Simon adds. During the extraction process, chemical solvents (including hexane) are used, she says. 

 

 

Soy lecithin of Benefits 

Soy lecithin benefits include:

1. Heart health improvement: Soy lecithin can help improve cardiovascular health. This is especially true if you're at high risk of heart disease or high blood pressure, according to studies of soy lecithin additives. But soy is harder to digest because it takes the body longer to break down. This helps some people to feel fuller after taking it.

2. Helps new moms with breastfeeding: Many breastfeeding experts tell moms to take lecithin to help with clogged milk ducts. The Canadian Breastfeeding Foundation suggests taking 1,200 milligrams four times a day to see results. The working theory is that lecithin decreases breast milk viscosity, which in return lessens its tendency to clog your breast milk ducts. Though this can help, it's not a treatment. Other recommendations include massage, extra pumping, application of warm compresses, draining the breast well, or seeing a lactation consultant for more suggestions.

3. Could help fight dementia symptoms: One of the chemicals the brain uses to communicate is choline. Lecithin contains choline. Some research shows that diets with high levels of choline help with memory retention and in the treatment of diseases like Alzheimer's. Foods with choline can help functional pathways. Evidence at this time is lacking and conflicting, but it's possible that lecithin can help people with nervous system conditions, and more research is needed.

4. Can help with choline deficiency: Soy lecithin has choline in the form of phosphatidylcholine. It's an essential nutrient. Choline is part of acetylcholine, a neurotransmitter. It's found in a lot of foods. If you don't have enough choline in the diet, you can get fatty liver, muscle damage, or organ dysfunction. Increasing soy lecithin in your diet could help with a choline deficiency.

5. Skin moisturizing and soothing: Some skin care products contain lecithin. It's commonly used as an emollient. Emollients hydrate the skin and help make it smooth. Hydrogenated lecithin is the form used in most skin care products. Some people use it by itself for the treatment of acne and eczema. There's not much evidence supporting it, but hypothetically, lecithin capsules could improve the skin. It can stimulate and tone other parts of the body as well.

6. Improvement in digestive health: Lecithin has emulsifying qualities that help with a reaction process to increase mucus in the intestine. This makes digestion easier and also protects the lining of your stomach and intestines. It's been found to improve symptoms in people with ulcerative colitis. Even for those who don't have colitis, lecithin can help with irritable bowel syndrome and other conditions that affect digestion. Lecithin accounts for over 70% of all phospholipids in the mucous layer of the intestine and maintains a hydrophobic barrier, stopping invasions of bad bacteria.

7. Decrease in bad cholesterol: Using lecithin is a popular and proven method of lowering cholesterol. Studies show that soy lecithin can help raise good cholesterol or HDL. It can also help to lower bad cholesterol or LDL. Soy protein is effective at treating cholesterol issues because of the numerous benefits of soy.

 

 

Conclusion

Soy lecithin is a valuable emulsifier that enhances texture, stability, and shelf life in various food applications, from baked goods and confectionery to dairy alternatives and sauces. Its ability to improve moisture retention and prevent ingredient separation makes it essential for food manufacturing. By carefully adjusting the quantity based on the specific application, manufacturers can optimize product quality while benefiting from soy lecithin’s functional properties.

References:

• Szuhaj, B.F. (1983). Lecithins: Sources, Manufacture & Uses. The American Oil Chemists’ Society.

• Hasenhuettl, G.L., & Hartel, R.W. (2008). Food Emulsifiers and Their Applications. Springer.

• McClements, D.J. (2015). Food Emulsions: Principles, Practices, and Techniques. CRC Press.

• Sherman, P. (2012). Food Texture and Viscosity: Concept and Measurement. Academic Press.

• Coupland, J.N. (2014). An Introduction to the Physical Chemistry of Food. Springer.