Soya chunks in a plate | Is soya chunks good for health?

Soya chunks: Nutrition facts, soya chunks Calories and Benefits

These small balls or chunks are made by extracting the oil and are made up of soya flour.

There are several health benefits of soya chunks/soya beans. In recent times it has gained more popularity due to its extremely nutritional value.

It is also a most debated topic regarding the disadvantage of soya due to estrogen content.

But many medical professionals believe that if you consume them in moderation they have a lot of health benefits to serve.

Soya chunks nutrition facts

100g of soya chunks contains around 345 calories in which you can get 52 grams of protein, 0.50 grams of fat, 33 grams of carbs, and 13 grams of dietary fibre. Soya chunks are also a good source of calcium and iron making it a perfect diet.

Protein in soybean chunks

Soybean chunks are high in protein and contain 52g of protein per 100 grams of serving.

This is why they are a favourite among gym freaks as a high protein diet helps in building muscle.

High protein content in soya beans helps in repairing torn muscles after a workout. This is why many bodybuilders prefer to add soya chunks to their workout diet.

Soya chunks are the topmost option for vegetarians and gym-going people, and it is also called “vegetarian meat”.

But many people believe that if consumed in high quantities they can damage your health due to the estrogen content in them.

But if taken in the right amount and in moderation under the supervision of medical experts, it is a boon for you.

Having said that, let us now dig into the health benefits of soya chunks.

Health benefits of soya chunks

Soya chunks or soya beans are considered a very healthy and nutritious vegetarian source.

1. Substitute For Meat

100 grams of soya chunks have about 50 grams of protein. In fact, they comparatively give more protein than the similar quantity of chicken or lamb meat. That's why they are considered a good substitute for meat, especially for vegetarians dealing with protein deficiency.

2. Improves Heart Health

High protein, fibre, omega3 fatty acid and low saturated fat content in soya chunks boost heart health. It helps to reduce bad cholesterol and increases good cholesterol in the body.

3. Helps With Weight Loss

Soya chunks consist of a plant-based protein that has body fat and weight-reducing properties. Your body spends more energy digesting soya chunks than carbs. This, in turn, helps in fat burn and weight loss.

4. Eases Menopause Symptoms

Night sweats, vaginal dryness, hot flashes, mood swings, sleep trouble, etc., are some very common symptoms women experience while going through the menopause phase. Soya chunks contain a phytoestrogen known as isoflavones which helps in reducing the symptoms of menopause.

5. Maintains Hormonal Balance In Women

Consuming soya chunks daily could benefit women who have irregular menstrual cycles due to its phytoestrogen content. It mainly benefits those who are suffering from PCOS or post-menopausal symptoms.

6. Improves Digestive System

Regular intake of soya chunks increases the number of lactobacilli and bifidobacteria in the intestines. Both these microorganisms help in digestion.

7. Reduces Risk Of Inflammatory Diseases

Soya chunk has anti-inflammatory properties, which protect you from diseases like diabetes, cardiovascular diseases and some kinds of cancer.

8. Maintains Blood Sugar Level

Isoflavones in soya chunks help in reducing the levels of blood sugar. Thus diabetic people should add them to their regular diet. They also help to reduce the risk of heart disease by controlling sugar levels.

Soya chunks for weight loss

Boiled soya chunks protein make it an ideal diet for building muscle and even weight loss. The main goal of weight loss should be healthy eating in the required quantity.

Many of you may be surprised how high-carb soya chunks can help you in weight loss. But the fact is, for losing weight you need to be in a calorie deficit and carb is a very crucial element.

If you consume soya chunks in the desired quantity as per your diet plan it can help you in weight loss and protect you from any muscle loss as well.

Another good thing about soya chunks making it a perfect food for weight loss is the high content of dietary fibre in it.

If you consume foods rich in fibre they can help you feel full for a longer time helping you reduce unnecessary munching between meal hours.

On the other side, high protein content also helps in decreasing appetite and enhancing weight loss.

Soya Chunks Benefits For Hair

Having soya chunk in your diet can be very beneficial for hair:

Strong And Healthy Hair: Soya chunks with lots of protein are the building block of hair.
Enhances Hair Texture: Protein present in soya chunks repairs damaged hairs, enhances texture and provides much-needed strength to the hair.
Promotes Hair Growth: Soy chunk has several essential minerals and nutrients like folic acid, vitamin B, potassium, iron and zinc needed for healthy hair growth. Its high fat and low sodium content also help in healthy hair growth.

How To Eat Soya Chunks?

There are various ways to have soya chunks. Soaking the chunks in hot water and adding them to your fried rice and salads are some of the easiest ways to include them in your diet. However, you can also make a versatile recipe of soya chunks with very little effort.

Soak 1 cup of soya chunks in 2 ½ cups of boiled water and then rinse them in cold water after they soften and set aside.
Grind 2 tomatoes to make a fine paste.
Heat 1 tbsp oil in a pan, add a pinch of asafoetida and ½ tsp cumin seeds and let them crackle.
Then add 1 sprig of curry leaves, 2 chopped green chillies, and 2 chopped onions and saute until the onion becomes soft and golden.
Add 2 tsp ginger garlic paste and saute until its raw smell goes off.
Then add the tomato paste and fry till oil starts to leave the masala.
Then add ¼ tsp red chilli powder, ¼ tsp coriander powder, ½ tsp garam masala powder and salt as per taste.
Saute for 3 minutes and add the soaked soya chunks. Fry until the masala coats each soya chunk.
You can keep frying the masala and serve it as soya chunks fry, or simmer it in 1 cup of water and enjoy as soya chunks curry.
You can add water and 1 cup of cooked rice and get ready for soya pulao! Just garnish with 1 tbsp finely chopped coriander leaves and it's ready to serve.

Who should avoid eating soya chunks?

Enlarged prostate (benign prostatic hyperplasia or BPH). Taking soya chunks doesn't seem to improve urination or other symptoms in people with an enlarged prostate.
Hot flashes in women treated for breast cancer. Consuming soya chunks doesn't reduce hot flashes related to breast cancer.
Colon cancer, rectal cancer. Consuming soya chunks does not decrease the risk of colorectal cancer.
Muscle soreness due to exercise. Eating soya chunks before exercising doesn't seem to prevent muscle soreness.

Takeaway

In a nutshell, soya chunks are extremely beneficial in more ways than one, like improving heart health, good for weight loss, easing menopause symptoms, maintaining hormonal balance in women, and much more! Lastly, soya chunks are safe to consume in moderation and simple to add to your existing diet.

Frequently Asked Question

1. How soya chunks are made?

Soya chunks are prepared using soy flour that has been 'defatted' or its oil is removed. They are the byproducts left after extracting the oil of soybean with a rough texture when left dry. The texture quickly changes to soft and spongy as it gets submerged in warm water or added to the gravy.

2. What are some soya chunks of nutrition facts?

100 g of soya chunk has a significant number of calories. Hence, you should select portion sizes wisely depending on your daily calorie intake.
Some brands need the soya chunks to be fried in oil first. This process can raise the calories drastically.
The rich protein content in soya chunks makes up for the daily recommended value for both men and women.
Also, the fat content in soya chunks is insignificant when compared to eggs and meat.
Soya chunks have a considerable amount of calcium which makes up 35% of the daily recommended value.
Some minor traces of iron, vitamin A and vitamin C are also part of its nutrient list. However, their presence is trivial.

3. Is soya chunks curry good for health?

Soya Chunks have good protein content and are full of polyunsaturated fats and omega-3 fatty acids. It is packed with several nutritional benefits like; good for cardiovascular health, skin, hair and even bone. So, soya chunks can be a healthy alternative to add to your diet.

References

1. Straight Talk About Soy

2. Soya Chunks: Nutrition