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What is Soy Lecithin and Why is it Found in So Many Products?

If you’re reading nutrition labels and ingredient lists, you’ve probably come across “soy lecithin” more than a few times. It’s actually a very popular item, in the top 10 most used ingredients in processed foods.

But what exactly is it? What does it do? And most importantly, what are its health and nutrition characteristics?

What you need to know:

Lecithins are oily substances that occur naturally in plants (soybeans) and animals (egg yolks).

Soy lecithin (E322) is extracted from soybeans either mechanically or chemically. It’s actually a byproduct of the soybean’s oil.

Some people use it as a supplement, because it has a high value of the nutrient choline. Choline is good for heart health and brain development.

But that’s not the reason soy lecithin is used as an additive in foods. It possesses emulsification properties. This means it can keep a candy bar “together” by making sure that the cocoa and the cocoa butter don’t separate. It is also used in bakery items to keep the dough from sticking and to improve its ability to rise.

Since soybean are one of the cheapest crops in the US (thanks in part to federal subsidies to growers), it makes sense to use a cheap, natural soy derived emulsifier in food processing.

People with soy allergies needn’t worry about products containing soy lecithin, because it is derived from the soybean oil, whereas the allergy itself relates to the soy protein.

Most people with soy allergies needn’t worry about products containing soy lecithin, because it is derived from the soybean oil, whereas the allergy itself relates to the soy protein. However, if you read though the comments below, you’ll see that some people with soy allergy are sensitive to soy lecithin as well.

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  1. Erin
    August 16th, 2009 at 19:35 | #1

    PLEEEEEEEEAAAAAAAAAAAAAAAAAAAAAAAAAASE tell me it’s not a super-concentrated form of soybean oil. I mean, that would explain why I get sick when I eat chocolate bars. Well, it looks like yet ANOTHER form of food I’ll never be able to eat without getting fat.

  2. olivia
    November 19th, 2009 at 11:38 | #2

    does that mean that if it is from a GMo,( gentically modified plant) that it will have the same properties as the GMO plant? Do they make organic lecthicin

  3. November 19th, 2009 at 11:46 | #3

    @Olivia good question regarding properties of GMO vs non-GMO. I don’t know. Regarding organic soy lecithin – yes, see for example http://www.organic-partners.com/pdb/specsheet.asp?which=350

  4. olga
    December 4th, 2009 at 02:20 | #4

    i have allergy to soy lecitin. if i eat anything containing it, my body gets swallen, really scary. i know other people with the same reaction. but i am not allergic to soy beans of soybean oil. same with a couple of my friends. so, what do they actually put in our food under a name of “soy lecitin”???

  5. Sage
    December 26th, 2009 at 20:15 | #5

    @olivia
    GMO=geneticly modified organism actualy. so its not actually bad for you?

  6. Lina
    January 10th, 2010 at 17:03 | #6

    Wow, and all this time I was thinking that this was actually dangerous..

  7. Denise
    January 28th, 2010 at 07:25 | #7

    My son is allergic to all things soy including soy lecitin. Our doctor told us not to worry about it because he would not be allergic to it and low and behold they were wrong yet again.

  8. Catherine
    January 31st, 2010 at 19:24 | #8

    I have a great friend that found out he was allergic to soy lecithin and soy flour when he was 35 – it was life threatening almost overnight. So just b/c it’s not the traditional allergy doesn’t mean it’s not dangerous.

  9. hasan
    February 28th, 2010 at 02:04 | #9

    Does soya lecithin(E322) contains animal fat?????

  10. February 28th, 2010 at 02:12 | #10

    no.

  11. Cairmaid
    March 8th, 2010 at 08:32 | #11

    Does soy lecithin have the same estrogen-mimicking properties as soybeans? I’m taking medication to keep my body from producing estrogen, as a cancer treatment, and I don’t want to undermine my progress by eating foods that produce it.

  12. Xadus
    March 21st, 2010 at 21:07 | #12

    Honestly, I think soy lecithin is dangerously harmful to anyone who consumes it. If it was supposedly extracted from a natural substance and converted into an artificial substance then I can gurantee it is harmful. Why do you think they use so little of it at a time. They use it in small candy bars, lolipops, gummy bears and mainly small things so when you start feeling these random aches and twitches in your body, you won’t think it was from the small candy bar or the damn lecithin lolipop. A note for anyone: Natural and Artificial do not work together.

  13. shay
    March 26th, 2010 at 09:40 | #13

    So does that mean that people with allergies cant eat most gum because its in there its just a suspicion but i wou like to know cause in confused

  14. John Koempel
    April 13th, 2010 at 12:48 | #14

    I don’t know what al the lies are about, but all you have to do is check it out
    under “SOY ALERT” then click on soy and your health,,or go to Weston A. Price Foundation and read it for yourself. Also check out any/or all of the other links
    and you will read all about the lies on “SOY”. It has a lot of inhibitors which inhibits Zinc,Magnesium,Iron,andother things to work in your thyroid gland. That why so many Americans are “FAT” Check it out…..

  15. April 13th, 2010 at 18:17 | #15

    Soy lecithin is actually an industrial waste by-product of the whole “soybeans are a great milk substitute” craze that hit America. It used to be disposed of until a gang of scientists were assigned the task of figuring a use for it. Now instead of going to the landfill it is mixed into foods that are marketed to children. Foods that aren’t harmfull are foods that can be eaten by the spoonfuls. If a spoonful would cause your body great distress, it is not food, therefore soy lecithin is not food.

    If you want to know the truth about soy why don’t you read how much non-GMO soy is actually grown in this country. Why don’t we ever seen dried soybeans on the shelves with the other dried legumes? Why don’t we ever cook up a big pot of soybeans like red beans and rice? Do soybean farmers go out and eat big plates of their crops? NO. Soybeans are like Cotton – they are not food crops and should not be in our food supply and that is before we even consider the GMO aspect.

    I know there will be people citing the wide use of soybeans in Asia, but they didn’t eat them without a long fermentation process and they were eaten as a condiment (soy sauce, natto), not as a main dish. The soy in our food supply is not fermented or even slow cooked.

  16. April 13th, 2010 at 19:34 | #16

    @shay
    No one should be eating gum since it all contains aspartame. Well, there may be one obscure gum on the market that doesn’t include aspartame (neurotoxin) on the ingredient list, but I haven’t found it. Aspartame is the most dangerous ingredient in gum but certainly not the only one, all the ingredients are harmful.

  17. Loralie
    April 27th, 2010 at 14:59 | #17

    You are wrong about soy lecithin not being anything to worry about, for people with soy allergies. I thought that for awhile, but whenever my son eats anything with any soy properties, be it letithin, oil, or the protein itself, he has the same reaction. Even chewing gum will cause him to react and it’s not in his head, because he is five years old and not reading the labels. So stop telling people that it’s okay, cause it’s not.

  18. J.
    May 2nd, 2010 at 19:33 | #18

    Soy in ANY FORM for those with ’soy allergy’ can KILL! It is a LIE and a MYTH that the soy lecithin doesn’t harm anyone! The Soy industry has ‘indoctrinated’ everyone into believing that soy is just fine…..when it is NOT! The soy industry is no different than the manner in which the Tobacco industry Told LIES about what cigarettes could do to people…….! It is a PROVEN FACT that soy DOES CAUSE CANCERS. For those who cannot eat anything with soy in any form (as it has many aliases)……it is in 99% of what you find in the grocery store that is bottled, canned, frozen, pkg’d, etc.! DON’t call this an EDUCATE BLOG…….WHEN YOU don’t have the FACTS STRAIGHT on SOY! SOY is HARMFUL….Soy is a M A J O R ALLERGEN!!!!!

  19. E
    June 7th, 2010 at 13:50 | #19

    I developed a soy allergy at age 46. It got severe, really fast. I react to soy lecithin. I even react to products made in the vicinity of anything soy. Soy lecithin is dangerous to those of us with soy allergies. I had diarrhea most of my adult life. Once ALL the soy was gone then this problem no longer plagued me. Soy is dangerous to humans. It is not supposed to be eaten by us.

  20. S.
    June 12th, 2010 at 17:08 | #20

    I became allergic to all soy at age 33, when I eat it my bladder flares for hours and my doctor said soy is not good for you because our bodies can not digest it properly. Its horrible that they have to put it in almost everything including things that say allergy free.

  21. June 15th, 2010 at 22:32 | #21

    @kc
    Yes!! you got it all right.thanks.

  22. June 30th, 2010 at 18:11 | #22

    You know what? I thought the american people were educated, but I guess I was wrong.
    SOY maybe good for a lot of things…. BUT not to eat!!!
    reading these comments I see that some of Americans are real smart.
    I wish the Food And Drug Administration would have enought G.U.T.S. to pull it off the food shelves.Agin read Weston A. Prise Foundations reserch for your self.
    (SOY ALERT) There s about 32-33 pages of why SOY is bad for YOU.
    O, by the way my nutrinist That was at the place where I took my cancer treatments even told me that SOY is not good for you,it can caues cancer!!!!

  23. Dev
    July 8th, 2010 at 08:38 | #23

    Why is Soy Lecithin in my green tea bag? Is it okay if it’s there?

  24. Allen
    July 17th, 2010 at 13:36 | #24

    The comments on this page are appalling. It is sad to see so many people who obviously have no understanding of biochemical processes in the human body. A molecule is a molecule, the body knows not whether a phospholipid choline came from a GMO soy bean or a Lima bean or a damn spare tire. Your fear mongering is really pointless. This is probably the same crowd who thinks that fructose from an apple is different than fructose from a corn kernel…

  25. July 18th, 2010 at 02:32 | #25

    @Allen
    Except that in the process of genetically modifying soy (and other crops) there is collateral damage that even the bioengineers admit they don’t understand. There is no definitive research on the allergenic effects of these gm crops – people that speak of soy allergies speak from experience. You need to read the latest research. Allergists have been telling patients for years that there is no way to have an allergy to anything but proteins but that has been proven false now. Recently, two allergists proved a widespread regional allergy to a sugar molecule. One of them explained in an interview that doctors really don’t understand all that much about allergies. And by the way, the fructose from corn is different from the fructose in an apple if the corn is genetically modified field corn, thus inedible.

  26. carell
    July 22nd, 2010 at 05:46 | #26

    im from Philippines, where can we buy soy lecithin?anyone knew the prize?thanks

  27. Corey
    August 3rd, 2010 at 07:35 | #27

    @kc
    nah… im pretty sure that fructose is fructose, because if it’s different… whoa! it’s not fructose. Regardless of where it comes from the structure of the fructose molecule is the same if it is fructose, if it is changed… it becomes something else… are you getting this?

    Soy lecithin is an emulsifier… it helps with the blending of products (i.e. water and oil, which usually don’t like each other) to create a stable emulsion, the lecithin, whether soy or egg helps the interaction between the two products, making it more stable and less likely to separate.

    I appreciate that some people may have an allergy, and i’m not saying that something will be safe for everyone, people have different allergies to different things… who am I to say? but overall I’d say soy lecithin is safe.

    I am a food scientist after all :)

    Just my two cents.

  28. Corey
    August 3rd, 2010 at 07:37 | #28

    Oh also, the fear mongering and name calling and such that goes on in the posts seems a tad silly don’t you think?

    Are you the type of person to listen to that shabby-looking fellow on the street that says ‘the end is nigh, say… tonight!’ just because he’s yelling it at you? No, you probably think he’s a bit wonky… well that’s how you come across when you don’t cite sources for some of these wild statements/accusations… a bit wonky.

  29. Sky
    August 4th, 2010 at 08:46 | #29

    Well Corey, go ahead and eat your soybeans. We’ll see if you don’t end up with manboobs and a menstrual cycle.

    As for me i’m staying away from the “Soy Hype”.

  30. JmD
    August 16th, 2010 at 10:47 | #30

    “People with soy allergies needn’t worry about products containing soy lecithin, because it is derived from the soybean oil, whereas the allergy itself relates to the soy protein.”

    Actually, this statement is uninformed and false. I am a soy allergy sufferer (have been my whole life) and I can tell you that YES, it does indeed trigger my allergic reactions.

  31. CMANg
    August 16th, 2010 at 13:16 | #31

    Does soy lecithin have the same estrogen-mimicking properties as soybeans? I’m taking medication to keep my body from producing estrogen, as a cancer treatment, and I don’t want to undermine my progress by eating foods that produce it.

    Please let me know

  32. VB
    September 1st, 2010 at 12:36 | #32

    “People with soy allergies needn’t worry about products containing soy lecithin, because it is derived from the soybean oil, whereas the allergy itself relates to the soy protein.”

    This is absolutely untrue, and dangerous misinformation. I have a severe adult-onset soy allergy, and experience a reaction to soy lecithin, and soybean oil, as well as raw, cooked, fermented, processed, or any other form or expression of soy-derived ingredients. It’s this kind of misinformation that is incredibly dangerous to people with soy allergies.

    Please remove the statement from your website.

  33. September 1st, 2010 at 14:16 | #33

    Two award winning allergists have just recently confirmed allergy to a sugar molecule so the idea that only proteins induce allergic reactions is now proven to be totally inaccurate. The people with food allergies knew this to be true for years but allergists just didn’t believe them. I hear that ridiculous statement about proteins all the time in my quest for corn-free and soy-free foods. That blatant misinformation makes my life much harder than it has to be. The fact that FAAN (Food Allergy and Anaphylaxis Network) actually perpetuates that falsehood is perhaps the most upsetting of all.

  34. Corey
    September 2nd, 2010 at 05:30 | #34

    @kc
    I would like to see the article if you could link it please :)