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
| NUTRIENT | AMOUNT PER 100g(APPROX.) |
|---|---|
| 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 |
Benefits of Eating Soya Chunks
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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.
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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.
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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.
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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.
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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.
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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.
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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
