Are Soya Chunks Good for Weight Loss? Finding the Truth

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Soya chunks have been gaining popularity as a healthy weight-loss food choice. As more people seek vegetarian protein sources to fulfil their daily requirements, soya chunks have become a favourite among health enthusiasts. Moreover, with its meat-like texture and versatility, soya chunks can be used in various dishes, making it a perfect addition to any diet.

When it comes to weight loss, people are always on the lookout for alternative protein sources low in fat and calories, and soya chunks fit the bill perfectly. In addition, they are high in protein and dietary fibre, which helps keep you feeling full for extended periods, reducing the urge to snack unnecessarily. But are soya chunks good for weight loss? Let’s explore this further in the article.

Understanding Soya Chunks

Soya chunks have been around for years but have recently become a go-to food choice for weight loss. If you’re unfamiliar, soya chunks are a plant-based protein source made from soybeans. They are highly versatile, and their neutral flavour profile makes them an ideal ingredient to add to various dishes.

Despite its popularity, many are unaware of the numerous benefits of soya chunks. Soya chunks are low in fat and calories and contain essential nutrients like iron and calcium. Additionally, soya chunks are high in protein, making them a fantastic option for vegetarians and vegans, helping them to meet their daily protein needs. These qualities make soya chunks a viable alternative for people looking to lose weight, build muscle and improve their overall health.

Soya Chunks Nutrition Facts

The nutritional content of soya chunks may vary depending on the brand and the cooking method used. For instance, a well-known brand of  raw soya chunks in India has the following nutritional profile per 100 grams:

Calories: 345 kcalProtein: 52gCarbohydrates: 33gFibre: 13gFat: 0.50gCalcium: 350mgIron: 20mg

These values highlight the significant amount of protein, fibre, and essential minerals in soya chunks, making it a potential weight loss aid.

Soya Chunks and Weight Loss: The Connection

Dietary Protein from Soya

According to research, soya chunks are good for weight loss. This is because soya chunks are high in protein. One serving of soya chunks (approx 30 gms) has 15.6 grams of protein. Protein-rich foods help you feel fuller or more satisfied for longer. As a result, one can eat fewer calories, resulting in weight loss.. In addition, the number of calories burned daily may increase if protein consumption rises. Due to its more significant thermic effect, research shows that protein consumption may help burn more calories.

Fibre from Soya Chunks

Soya chunks are high in fibre content, with 100 grams of soya chunks offering 13 grams of fibre. Research shows the importance of fibre for weight loss. That is because of two primary reasons. One, fibre helps improve digestion and enhances bowel movements. Second, fibre keeps you satiated for a long time, reducing the urge to eat unhealthy snacks. As a result, it aids in reducing calorie consumption and aids in weight loss. Moreover, high-fibre foods may also take longer to chew, giving your body more time to sense fullness and thus reducing overeating.

Other Benefits of Soya Chunks for Weight Loss

Soy chunks also contain beneficial fats like polyunsaturated fatty acids. Healthy fats keep you fuller longer since they take longer to digest. Additionally, the vitamin E from soya is vital for accelerating your metabolism. Thus, soya chunks can enhance your weight loss progress.

Versatile

Soya chunks are a versatile food product. You can have it as a snack, part of your main meal, or as you like. You can consume 25 to 30 grams or approximately ¼th cup of soya chunks daily.

Summary

Soya chunks are an excellent food choice for weight loss due to their high fibre and protein content. Protein keeps you fuller for longer and can increase the calories burned daily. Meanwhile, fibre improves digestion and keeps you satiated, reducing the urge to eat unhealthy snacks. Additionally, soya chunks contain beneficial fats and vitamin E, accelerating metabolism.

Other Health Advantages of Soya Chunks

Research suggests soy foods improve heart health. It is due to the soya chunk’s high protein, fibre, omega-3 fatty acid, and low saturated fat content. Additionally, it raises good cholesterol while lowering bad cholesterol in the body.Due to the presence of phytoestrogen, soya chunks may be beneficial for women who experience irregular menstruation cycles. Investigations show soyfoods ease hot flashes in menopausal women. According to studies, it is helpful for people with PCOS or post-menopausal symptoms.Regular soya chunk intake boosts the number of lactobacilli and bifidobacteria in the intestines. Both of these microbes aid in digestion.Soya chunks also have anti-inflammatory effects. Thus, eating them may help prevent diabetes, cardiovascular disease, and cancer.Isoflavones in soy chunks aid in lowering blood sugar levels.

Best Soya Chunks Recipes for Weight Loss

Crispy Soya Chunks (Air Fryer)

Servings: 3

Total time: 50 minutes

Ingredients:

Soya Chunks: 3 cups (150 g)Salt: To tasteGaram Masala: 1 tspGarlic powder: 1 tsp Chilli powder: 1 tspCumin powder: 1/2 tsp

Method:

Take 150 gms of soya chunks in a bowl and soak it in boiling water for 20 minutes. Drain the water and wash it with clean water. Squeeze off the soya chunks to remove excess water. Add salt, cumin powder, garam masala and garlic powder, and chilli powder. Mix it well. Let it sit for 5-10 minutes.Spread the soya chunks in an air fryer and air fry in a preheated fryer at 180C  for 20-25 minutes, till crisp. Stir the chunks in between. Serve with a side of chutney.

Soya Chunks Curry

Servings: 4

Total time: 50 minutes

Ingredients: 

Soya Chunks: 1 cupOnion: 1Capsicum: 1Garlic paste: 1 tspCoriander powder: 1 tspdry mango powder: ½ tspVegetable oil: ½ tbspSalt: to tasteGaram masala powder: ¼ tspYoghurt/ curd: ½ cupTomato: 2Ginger paste: 1 tspTurmeric: ½ tspRed chilli powder: 1 tbspKasoori methi powder: 1 tspRoasted peanuts: 2 tbspCumin Seeds: 1 tsp

Method:

Drain the excess water from the soya chunks after soaking them for 20 minutes.Add salt, ginger, garlic paste, amchur, Kasoori methi, coriander, red chilli powder, and curd in a bowl. To this thick mixture, add soya chunks and combine well.Heat some oil in a pan, and then add cumin seeds. Add chopped onions and cook it till light brown. Next, add the chopped tomatoes and cook for 4-5 minutes.Now add diced capsicum and the soya chunks. Mix thoroughly, and cook for 6 to 8 minutes over medium-high heat. Add a cup of water if needed for a gravy consistency.Add the garam masala and serve hot with roti or rice..

Soya Chunks Salad

Servings: 2

Total time: 10 minutes 

Ingredients: 

Soya Chunks: 1 cup (soaked, squeezed dry)Tomatoes: 2Onion: 1 (small)Capsicum: 3 (red, yellow, green)Cucumber: 2Green olives: 2 tbspLettuce: 3-6

For Dressing:

Lemon juice: 1 tbspOlive oil: 2 tbspSalt: to tastePepper: to taste

Method:

Chop the vegetables into cubes. Add the chopped vegetables and soya chunks to a large bowl. Pour the dressing and toss to mix.Serve as a side or main meal

Risks of Overconsumption

Allergic reactions are common in people who are sensitive to soy protein. Symptoms of a soy allergy are hives, itching, swelling in the face or throat, difficulty breathing, vomiting, or diarrhoea. Another potential negative aspect of soya chunks is their high phytic acid content, which can hamper the absorption of nutrients like iron, calcium, and zinc. However, you can mitigate this by soaking or fermenting the soya chunks before cooking.

Over Consumption may lead to digestive discomforts, such as bloating or gas. In addition, it’s important to note that excessive consumption may lead to an increased intake of isoflavones, which are plant-based compounds that have estrogen-like effects on the body. Therefore, it is not ideal for those with a history of hormone-sensitive conditions like breast cancer.

People with hypothyroidism need to restrict their intake of soya chunks due to the presence of goitrogens. Additionally, a diet high in soy products can increase uric acid levels. Furthermore, research shows kidney stones may develop due to the body’s high uric acid levels depositing in the kidney. Moreover, joint discomfort and liver damage could also result from increased uric acid. Therefore, one must consume them in moderation.

Summary

Soya chunks have a few potential risks of overconsumption, including allergic reactions, high phytic acid content inhibiting nutrient absorption, digestive discomfort, and increased intake of isoflavones with estrogen-like effects on the body. Therefore, one must consume them in moderation to avoid thyroid problems and increased uric acid levels leading to kidney stones, joint discomfort, and liver damage. Soaking or fermenting the soya chunks before cooking can reduce the phytic acid content.

HealthifyMe Suggestion

Try adding it to your breakfast smoothie. A soya chunk smoothie is an easy way to get all the goodness of soya chunks without sacrificing taste. Simply soak soya chunks in water overnight, blend them in a mixer with your favourite fruits and vegetables, and enjoy a refreshing and filling smoothie for breakfast. You can also add some Greek yoghurt or honey to enhance the taste. Not only will it keep you full for longer, but it will also help you meet your daily protein and fibre requirements. So, try this delicious and nutritious smoothie to achieve your weight loss goals.

The Final Word

Soya chunks are a fantastic food option for those looking to lose weight, build muscle, or enhance their overall health. Soya chunks’ high protein and fibre content make it an excellent weight loss aid. That is because it reduces calorie intake and keeps you satiated, reducing the urge to snack on unhealthy foods. Additionally, soya chunks contain beneficial fats, vitamin E, and essential minerals, all accelerating metabolism, improving digestion, and supporting heart health. So, incorporating soya chunks into your daily diet can be a great way to achieve your weight-loss goals.

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information, please contact our certified nutritionists Here.

Frequently Asked Questions (FAQs)

Q. What are soya chunks?

A. ‘Defatted’ or oil-free soy flour makes soy chunks. They are leftover byproducts after soybean oil extraction occurs. After drying, they develop a rough and rugged texture. However, the texture immediately becomes soft and spongy when soaked in warm water or added to the gravy.

Q. Are soya chunks good for weight loss?

A. Soya chunks are packed with nutrients and help people lose weight. Therefore, consuming them in moderation (25 to 30 g) will aid in weight loss and does not result in weight gain. However, portion control is critical while eating soya chunks. Soya chunks are relatively high in protein; consuming too much can increase calorie intake. Therefore, one must consume it in moderation as part of a well-balanced diet.

Q. How many calories are in soya chunks?

A. Uncooked soy chunks have a calorie count of 345 per 100 grams, 52 grams of protein, 0.5 grams of total fat, 33 grams of carbs, and 13 grams of dietary fibre.  100 gms of boiled soya chunks have e152 cals with 22.9 gms of protein and 5.7 gms of fibre.

Q. How do I cook soya chunks for weight loss?

A. You can cook them after soaking them in hot water for 20 minutes. After it becomes spongy, drain the water and squeeze it dry. Then, add them to salads, steamed vegetables, biryani or pulav, or add them to curries. Try eating home-cooked soya chunks and eat in moderation if you want to lose weight. 

Q. How much of soya chunks can I eat per day for weight loss?

A. Limiting daily soya chunk consumption to 25 to 30 grams is advised. Although soy chunks have a tremendous nutritional value, excess consumption can raise your body’s uric acid and oestrogen levels. Therefore, this can cause weight gain, mood changes, acne, water retention, bloating, liver damage, and joint pain.

Q. Are there any side effects of eating soya chunks for weight loss?

A. Soya chunks are healthy and effective for weight loss. However, consuming too much soya may cause bloating, nausea, constipation, and increased urine frequency. Additionally, it might lead to allergic reactions in some people that include rash, itching, and breathing difficulties. Limit your intake to one serving (25g) daily to avoid experiencing these symptoms.

Q. Can soya chunks replace meat in a weight loss diet?

A. Soya chunks have a significant amount of protein and taste like meat. Mock meat uses soya chunks as an ingredient. The term “mock meat” refers to meat alternatives. It substitutes meat products produced from plant-based proteins to mimic the flavour and appearance of the meat. Moreover, the fat content in soya chunks is almost negligible. One hundred grams of soya chunks offer 52 grams of protein.

Q. Can soya chunks help reduce belly fat?

A. Soya chunks are excellent for weight loss because they are high in protein and fibre. Unfortunately, no food works explicitly to reduce abdominal fat. However, soya chunks are incredibly nourishing and help the body lose weight.

Q. Are soya chunks suitable for vegetarians and vegans?

A. Soy chunks are an excellent vegetarian and vegan protein source. Also, the requirement for protein in vegetarian meal plans can be significantly met by using plant-based protein alternatives like soya chunks.

Q. How do soya chunks compare to other sources of protein for weight loss?

A. Soya chunks are an excellent source of protein. They have a protein content similar to milk, paneer, and eggs. For example, 52 grams of protein are present in 100 grams of soya chunks. In skimmed cow’s milk 100 ml, 3.6 grams of protein are present. In paneer, 20 grams of protein and eggs consist of 12-15 grams of protein per 100 grams. Hence, Soya chunks are a fantastic source of protein, especially for vegetarians.

Supporting Sources

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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1838825/

2. Douglas Paddon-Jones, Eric Westman, Richard D Mattes, Robert R Wolfe, Arne Astrup, Margriet Westerterp-Plantenga, Protein, weight management, and satiety, The American Journal of Clinical Nutrition, Volume 87, Issue 5, May 2008, Pages 1558S–1561S, https://doi.org/10.1093/ajcn/87.5.1558S

https://academic.oup.com/ajcn/article/87/5/1558S/4650426

3. Ruheea Taskin, Ruhee & Suzuki, Katsuhiko. (2018). Dietary Fiber and its Effect on Obesity: A Review Article. 10.12715/amr.2018.1.2.

https://www.researchgate.net/publication/330872321_Dietary_Fiber_and_its_Effect_on_Obesity_A_Review_Article

4. Messina M. Soy and Health Update: Evaluation of the Clinical and Epidemiologic Literature. Nutrients. 2016 Nov 24;8(12):754. doi: 10.3390/nu8120754. PMID: 27886135; PMCID: PMC5188409.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188409/

5. Messina M. Insights gained from 20 years of soy research. J Nutr. 2010 Dec;140(12):2289S-2295S. doi: 10.3945/jn.110.124107. Epub 2010 Oct 27. PMID: 20980639.

https://pubmed.ncbi.nlm.nih.gov/20980639/

6. Khani B, Mehrabian F, Khalesi E, Eshraghi A. Effect of soy phytoestrogen on metabolic and hormonal disturbance of women with polycystic ovary syndrome. J Res Med Sci. 2011 Mar;16(3):297-302. PMID: 22091248; PMCID: PMC3214337.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3214337/

7. Wiederkehr MR, Moe OW. Uric Acid Nephrolithiasis: A Systemic Metabolic Disorder. Clin Rev Bone Miner Metab. 2011 Dec;9(3-4):207-217. DoI: 10.1007/s12018-011-9106-6. PMID: 25045326; PMCID: PMC4100778.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4100778/

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