Soya Chunks: Uses, Benefits, Side-Effects
Do you refrain from brushing your hair because of the fear of hairfall? Or are you tired of doing multiple workout reps, and still, there are no muscle gains? Whether it is poor hair and skin health, low energy levels, inexplicable weight gain, or lack of strength, it could be all related to the most essential dietary supplement - protein.
As vegetarians and vegans, we often stick to dairy or plant-based products, which might not adequately fulfil our daily protein goals. So, why not switch to healthy, rich vegetarian protein sources like soya chunks?
Although soya has always been an integral part of the Indian palate, its rising popularity has led consumers to form a bias about the side effects of soya chunks. If consumed in moderation, soya chunks do not cause adverse health effects. They are a complete protein source and power-packed with nutrients that even non-vegetarians incorporate into their diets as a meat substitute. Interesting, right? Let's read more about them!
What are Soya Chunks?
Soya chunks, also known as soya nuggets, are derived from soya beans, which are scientifically called Glycine Max and belong to the pea family of legumes. Soya chunks are native to East Asia and are widely grown for their numerous medicinal and culinary offerings.
The production process of these nuggets involves the extraction of oil from soya beans. Once the soyabean oil is removed, the residue or the by-product left behind is called soy flour. The flour is then defatted to produce fat-free and healthful soya chunks.
If you have never tried soya chunks, you can imagine them as meat chunks without the fats and oil. Soya chunks are 100% clean and plant-based. As they are a healthier alternative to meat, they are also known as Textured Vegetable Protein (TVP) or Textured Soy Protein (TSP).
100% plant-based
High in protein (52g per 100g!)
Low in fat and carbs
Rich in fiber, vitamins, and minerals
Fun Fact:- In India, we call it "soya nuggets" or "textured vegetable protein (TVP)", but globally, it’s the secret weapon of vegans replacing meat.
Facts and Nutritional Properties of Soya Chunks
Nutritional Profile of Soya Chunks (Per 100g)
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Protein | 52.5g | 105% |
| Fibre | 13g | 52% |
| Iron | 6mg | 33% |
| Calcium | 350mg | 35% |
| Magnesium | 280mg | 70% |
| Potassium | 1,800mg | 38% |
*Approximate values based on USDA data
The table above shows why soya chunks are called "vegetarian's meat" - they're packed with more protein than chicken (52.5g per 100g!) and loaded with other essential nutrients. Here's what these numbers mean for you:
Soya chunks are known as "Vegetarian Meat." They are a sustainable protein source that requires less land, water, and other resources than animal-based protein sources.
Soya chunks are a complete protein that provides all nine essential amino acids. They give approximately 52.50% of protein per 100g.
They have a low glycemic index (GI), which helps manage blood sugar levels.
Individuals diagnosed with gluten intolerance or celiac disease can safely consume soya chunks as it is gluten-free.
They have a high dietary fibre content and are a good source of calcium, iron, potassium, magnesium, and vitamins K and B6.
Soya chunks contain isoflavones, which are plant-based compounds. They have antioxidative properties and support hormonal balance.
Soya chunks have a neutral flavour, making them versatile for various dishes.
How to Use Soya Chunks in Your Meals?
Soya chunks are incredibly versatile—here are some delicious ways to include them:
1. Soya Chunk Curry
Soak chunks, squeeze out water, and cook in a spicy tomato-onion gravy.
2. Soya Biryani/Pulao
Replace meat with soya chunks for a protein-packed biryani.
3. Soya Manchurian
Crispy fried soya chunks tossed in tangy sauce—perfect Indo-Chinese snack!
4. Soya Stir-Fry/Salad
Toss with bell peppers, mushrooms, and soy sauce for a quick meal.
5. Soya Burger Patty
Mash boiled soya chunks with spices, shape into patties, and grill.
6. Soya Chunks in Wraps/Tacos
Marinate in taco seasoning and stuff into whole wheat wraps.
7. Soya Milk/Smoothie Booster
Blend soaked chunks into smoothies for extra protein.
Benefits of Soya Chunks
The nutritional value of soya chunks is as follows:
Promotes Heart Health: Besides protein, soya chunks are a powerhouse of omega-3 fatty acids and fibre. They are low in saturated fat and are cholesterol-free, making them heart-friendly. They can lower the bad cholesterol levels and prevent heart ailments.
Controls Blood Sugar Levels: Soya chunks can be highly beneficial for diabetic patients. Adding these nuggets to their diets can help regulate blood sugar levels and improve glucose tolerance.
Fights Inflammation: Soya chunks have antioxidant properties, which help reduce the risk of inflammation-related diseases like cancer, cardiovascular diseases, and diabetes.
Reduces Menopausal Symptoms: Mood swings, hot flashes, and night sweats are common symptoms of women undergoing menopause. This is primarily due to decreased estrogen levels, as the ovaries produce less estrogen during menopause. Soya chunks are rich in plant compounds called isoflavones that mimic the functions of estrogen in the body. They regulate hormonal levels and ease the symptoms.
Improves Digestive Health: Soya chunks have both soluble and insoluble fibre. Hence, they support healthy gut health, improve digestion, enhance nutrient absorption, prevent constipation and promote regular bowel movements.
Supports Weight Loss: Since soya chunks are high in fibre and protein, they keep you full for extended periods, preventing your overall calorie intake. Their low-fat content supports weight management by curbing appetite and controlling overeating.
Muscle Repair and Osteoporosis: Soya chunks have high calcium, magnesium and phosphorus levels, improving bone mineral density and lowering osteoporosis risk. The increased protein content aids in muscle repair, recovery and growth.
Side Effects of Consuming Soya Chunks
An overconsumption of soya chunks can lead to the following:
Diarrhea
Stomach pain or digestive issues
Dizziness/Headaches
Kidney stones
Thyroid dysfunction
Increase in uric acid levels
It may benefit women with hormonal imbalances but invite unnecessary health concerns to others.
Avoid having soya chunks if you are allergic to soy.
Although soya chunks are nutritious, it is advisable to follow a balanced diet with portion control and consume them mindfully.
For best quality, choose SadaBahar Soya Chunks - made from 100% Non-GMO soybeans, laboratory-tested for purity, and processed to retain maximum nutrition. As a trusted Indian brand, SadaBahar ensures you get consistent texture and natural taste in every pack. Whether you're a fitness enthusiast, busy professional, or health-conscious parent, keeping SadaBahar Soya Chunks in your pantry means always having an affordable, sustainable protein option ready. Available at major stores nationwide or online at www.sadabaharoil.com. Remember to soak them well before cooking, and enjoy the goodness of plant-based protein!
