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Incredible Benefits of Eating Soya Chunks

Medically reviewed by Dr Rohan J Harsoda – MBBS, DNB(General Surgery)

Soybeans belong to the pea family and have been a big part of Asian cooking for a really long time.

People who follow vegetarian or vegan diets often like soy and soy foods. That’s because they have high-quality protein and can be turned into substitutes for milk and meat.

Soybeans have something called phytoestrogens, which act like the hormone estrogen. This is linked to some good health effects. Eating soy-based foods might lower the risk of health issues like heart disease, stroke, and certain cancers. It can also help with bone health.

Studies suggest that soy and soy foods can help women going through menopause by reducing the severity of hot flashes. This article covers all you need to know about soybeans, including their benefits and nutritional value.

What are Soya Chunks?

Think about enjoying all the good things about meat without any of the not-so-good stuff. Soya chunks are basically Textured Vegetable Protein (TVP) or Textured Soy Protein (TSP). When you take out oil from soybeans, you get soybean oil. What’s left behind, the leftover part or by-product, is called soy flour.

Guess what? This flour is what led to the creation of soya chunks. Because all the oil is removed, the flour is defatted. So, you can say soya chunks are pretty much fat-free.

Another cool thing about soya chunks is that they don’t have a strong taste of their own. Maybe you’ve had a pulao with soya chunks before – it’s a classic! They mix well with all kinds of cooking styles and cuisines. Even though soya chunks come dried, they plump up quickly when you soak them in water. They become soft, fibrous, and spongy.

The protein in soya chunks is almost as much as in real meat. Plus, they’re low in fat and easy on the wallet. That’s why people call them the “vegetarian’s meat.”

Nutritional Value in Soya Chunks

Calories 336 kcal
Protein 52g
Total Fat 0.5g
- Saturated Fat 0.1g
- Monounsaturated Fat 0.1 g
- Polyunsaturated Fat 0.3 g
Cholesterol 0 mg
Carbohydrates 33 g
- Dietary Fiber 13 g
- Sugars 0 g
Sodium 12 mg
Potassium 1500 mg
Calcium 240 mg
Iron 21 mg
Magnesium 280 mg
Phosphorus 700 mg
Zinc 5 mg
Vitamin C 0 mg
Vitamin B6 0.6 mg
Vitamin B12 0 mcg
Vitamin A 0 IU
Vitamin E 0.8 mg
Vitamin K 6.9 mcg
Thiamin (B1) 0.9 mg
Riboflavin (B2) 0.4 mg
Niacin (B3) 1.5 mg
Folate (B9) 660 mcg
Pantothenic Acid (B5) 0.3 mg
Copper 0.9 mg
Manganese 2.2 mg
Selenium 36.5 mcg
Omega-3 fatty acids 0.3 g
Omega-6 fatty acids 0.3 g
Please note that the nutritional content may vary slightly depending on the specific brand and preparation method of the Soya Chunks. It’s also important to consider that these values are approximate and can fluctuate. Always refer to the nutritional information provided on the product packaging for precise details.

Benefits of Eating Soya Chunks

  1. Soya Chunks are Rich in Protein and Substitutes For Meat

    For vegetarians or those needing more protein, soya chunks are a great addition to your diet. They provide the protein you need without changing your usual food habits.

    In every 100 grams, there are 345 calories and a whopping 52 grams of protein. Soya chunks not only substitute for meat but also give you more protein than chicken or lamb.

  2. Good for the Heart

    Soya chunks don’t just bring protein; they also keep your heart healthy. Unlike animal-based proteins, soya chunks have less bad fat. They contain low triglycerides and low-density lipoprotein (bad cholesterol), ensuring your heart stays clear of fat build-up. This helps lower the risk of heart diseases, a major health benefit of soya chunks. Obesity is a common cause of heart problems, but the low-fat content in soya chunks helps keep you safe. Check out this research for more details on how it works.

  3. Good for Fighting Inflammation

    Soya chunks come with lots of health benefits, and one of them is reducing the chances of getting diseases linked to inflammation, like cancer, heart problems, and diabetes. Research has shown that soya chunks are effective in easing inflammation and pain in conditions like osteoarthritis.

  4. Helps Control Blood Sugar

    Including soybeans in the diet can be super helpful for people with diabetes. A study from the University of Massachusetts Amherst found that soybean has special compounds called isoflavones. These compounds are great for lowering the risk of diabetes and heart disease. The study also found that eating soy-based foods can bring down blood sugar levels and improve glucose tolerance in people with diabetes.

  5. Soy Might Help with Menopause

    During menopause, women often experience things like hot flashes, night sweats, and mood swings. Some studies say that soy might help reduce these symptoms. Soy contains isoflavones, which are like a plant version of estrogen. These isoflavones may help ease menopausal symptoms. If you want to know more, you can check out this research.

  6. Healthy Digestion

    Eating soya chunks regularly helps your digestive system work better. It brings in more good bacteria like lactobacilli and bifidobacteria, which are helpful for digestion.

  7. Weight Loss Support

    Soya chunks, being a special plant-based protein, can help you lose weight. They have fiber that makes you feel full and satisfied, curbing your hunger for longer. Plus, they can help burn more calories when you digest them compared to carbs. So, including soya chunks in your meals, in the right amounts, can help with your weight loss goals.

Closing Thoughts

And there you have it – the incredible benefits of eating soya chunks laid out for you. From being a protein powerhouse to supporting heart health and even helping with weight loss, these little guys are the real deal. So whether you’re a seasoned pro or just dipping your toes into the world of plant-based eating, be sure to give soya chunks a try. Your body – and the planet – will thank you for it.
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Frequently Asked Questions (FAQs):

For thyroid blood test, fasting may not be required. However, for thyroid scans with contrast material, you may have to refrain from eating and drinking a few hours before your appointment. Your healthcare provider will give you specific instructions.
Soya chunks offer protein and fiber, but excessive intake can be harmful due to phytoestrogens that can disrupt hormonal balance, increase uric acid levels, and cause digestive issues. People with thyroid problems, gout, hormonal concerns, or soy allergies should consult a doctor.
50 grams of soya chunks contain roughly 26 grams of protein, along with 16 grams of carbs and no fat.
Soya chunks offer benefits but can cause hormonal disruptions, digestive problems, and allergic reactions if consumed in excess. Excessive soy intake can also impact thyroid function. Consult your doctor before adding soya chunks to your diet if you have health concerns like thyroid issues, gout, or allergies.
No, soya chunks are low in fat, so they won’t make you gain weight. They are good for weight loss, but overeating or pairing them with high-calorie items cancels their benefits. Portion control and balanced diet are key.
Soya chunks don’t significantly affect testosterone in men, but excessive intake could still be a concern. Consult your doctor if you have any worries related to fertility or hormone imbalances.
Soya chunks contain phytoestrogens that can slightly increase estrogen levels in men. While some studies show a slight increase with high soy intake, many others find no significant change. If you have concerns about excessive soy consumption or a pre-existing hormonal imbalance, consult your doctor for advice.
Boiling soya chunks is a great way to cook them without reducing their nutrition. Overcooking can cause them to become mushy, so boiling them for the right amount of time is important.
Jigar Patel is the Founder of Health-e, a HealthTech app that simplifies health records management along with providing personalized and preventative healthcare solutions. Although he has 20+ years of operations and management experience in the EPC domain, Jigar’s true passion lies in making healthcare simpler, faster and more accessible for doctors and patients alike. He strongly believes that people need to be empowered to participate in their own healthcare and is constantly thinking of ways to build this into his app. He loves to keep things simple be it in life, product design, his work or the content he develops. Being married for 10 years and having 2 kids have taught him that perspective matters, so you can always count on him to share new perspectives on various topics.