Soya Chunks Benefits: Protein per 100 gms, Nutrition, Calories & Side Effects

If you’ve recently become a fan of protein, you surely might have heard of ‘soya chunks’. While many would have been in support, you must have come across some slander-sodden words as well. 

For example, ‘soya chunks might give you moobs’, ‘it can make you hormonal’, and whatnot. With around 50% protein content packed in its porous body, this ambrosial delight keeps on pulling gym buffs and health enthusiasts, and for all the many good reasons. Not only are these chewy chunks delicious, but they also offer a range of health benefits. 

And so, we have picked it up to tell you its many benefits that you get alongside its delicious taste. Also, we’ll shatter some myths that lurk around it, share some recipes, and guide you about a few side effects that you might face. 

What Are Soya Chunks and How Do They Taste?

Many people turn toward non-vegetarianism for the sake of getting enough protein. And for those who do not eat meat, plant protein is the option. And these tiny little chunks are one of the greatest vegetarian protein sources.

Soya chunks are a plant-based protein-rich food that is made using soy flour extracted from soybeans. 

Many people consider it to be a vegetarian alternative to meat because of their chewy meaty texture. When it comes to taste, they do not have a strong and distinct taste of their own. However, you might get slight notes of unsweetened flour. This makes chunks great for many dishes as it takes on the flavour of other things like spices, sauces, etc. 

Where do Soya Chunks come from?

The historical roots of soy, which is the prime source of soya chunks and other soy products, go back to China. This protein-rich crop is thought to have been first cultivated by Chinese farmers around 1100 BC. And as remains the case with anything beneficial, soy spread out to Japan and other Asian countries. 

Today, it is consumed in many forms such as:

• Soybeans
• Soy milk
• Soya chunks 
• Soy sauce
• Tempeh
• Tofu
• Soy protein powder

Out of these, soya chunks are usually preferred when it comes to protein. 

Cultural Significance

India produces approximately 3.5 million tons of soya meals every year, making sure that the people have a peculiar love for soy chunks ^[10].

Soya chunks are significant in India due to their role in addressing dietary preferences, where vegetarianism is followed. Hence, it allows people to meet their protein needs without consuming animal products.

Moreover, they are cost-effective and provide an affordable option for individuals and families to meet their nutritional requirements.

Nutritional Value and Protein content of Soya Chunks

Nutritional value per 100 grams (1)

Why do Soya Chunks have 0% fat?

The process of making soya chunks includes extracting its oil, which is thus sold separately as soybean oil. This is the reason that most chunks in the market contain 0% fat.

Soya Chunks Texture and Consistency

Soya Chunk is also known as TVP – Textured Vegetable Protein or Soy Chunks ^[11]. It is a versatile product influenced by different preparation methods-

Soaking- In their raw form, soya chunks are hard and dehydrated in texture. But when soaked in warm water, they rehydrate and become soft and spongy. It is the consistent absorption of moisture in them that makes them more tender and chewier.

Marinating- When marinated before cooking, soya chunks’ flavor is enhanced because of the texture that allows them to absorb the additional seasoning. Vinegar, citrus juice, curd, and other types of marination make the consistency tender and flavorful.

Pressure Cooking- Softer and rapid rehydration in the texture occurs when they are pressure-cooked.

Boiling- Boiling makes them consistent, uniform, and tender.

Frying-Whether you are frying soya chunks or sautéing them, a crispiness in the texture arises while maintaining a soft interior. It then becomes similar to the texture of meat.

Sustainability and Environmental Impact of Soya Chunks

Sustainable soy cultivation practices contribute to biodiversity conservation. Soy supply chains address the environmental impact of conventional soy production ^[13]. Round Table Responsible Soy is an agricultural practice in the soy industry that reduces crop rotation and effectively manages the nutrient content.

Importance of Sustainable Soy

• Supports local communities by discouraging exploitative practices.
• Social, economic, and sustainable soy practices safeguard the rights and well-being of the workers involved.
• Creates consumer awareness of the environmental rise in the market demand.
• Curb environment threats like deforestation, habitat loss, and biodiversity decline.

Benefits of Soya Chunks

Most people cherish these chunks for their protein content. But protein is not the only good thing about them. Let’s look at the many benefits that come with eating them.

1. Soya Chunks are Rich in protein

Soya chunks are one of the best vegetarian protein sources out there in the world. A mere 100 grams of it provide us with nearly 50 to 54 grams of protein. This protein content is more than enough for a person weighing 60 kg. 

An average person needs 0.8 grams of protein per kg of their body weight. 

To give you an idea of how much protein rich it is, let’s look at the protein content in some of the preferred food items out there for their protein content:

• 100 grams of chicken contain 27 grams of protein.
• 100 grams of meat contain 26 grams of protein.
• 500 ml milk contains 17 grams of protein. (2)
• 5 large boiled eggs (appx. 250 grams) have 30 grams of protein. (3)
• 100 grams of boiled lentils provide 9 grams of protein. (4)

This is one big reason those who love lifting love soya chunks as well. 

2. Aids in digestion

Soya chunks contain dietary fibre, which aids in digestion by promoting regular bowel movements and reducing constipation.

Dietary fibre is a type of carbohydrate that is not digested by the body. Instead, it passes through the digestive tract relatively intact, adding bulk to the stool and promoting regular bowel movements and help prevent constipation and other digestive problems.

The protein in soya chunks is also easily digestible and may be less likely to cause digestive discomfort compared to some other sources of protein. They are also low in fat, which can help to reduce the risk of digestive discomfort such as bloating or indigestion.

Additionally, Soya chunks also contain prebiotic compounds, which can help to promote the growth of beneficial gut bacteria. These bacteria can help to break down food and absorb nutrients more efficiently, promoting better digestion.

In short, they can be a reason for your tummy to be happy. 

3. Soya Chunks Helps in weight loss

The world knows how protein and fibre help and guide us toward that lean body shape. While consuming protein helps us stay full for longer periods and not feel hungry, fibre helps in boosting digestion, thereby keeping us satiated and our gut healthy. Soya chunks are not only rich in protein but contain a good amount of fibre content as well. 

4. Soya Chunk Improves Heart Health

Soya chunks are rich in protein, fibre, and various heart-healthy nutrients, which can help lower the risks of heart diseases. A study published in 2013 uncovered the link between a diet rich in legumes (including soybean) and reduced cardiometabolic risk. (5)

According to research conducted by the National Library of Medicine, Soya Chunk could potentially reduce the risk of cardiovascular diseases ^[14].

Because of the change in the fatty acid profile of the diet, LDL cholesterol is likely to be reduced. However, it is advised to consume soy chunks in moderation.

5. May help lower blood pressure

The ever-increasing stress of the modern world has been leading to numerous life-threatening problems including BP. High blood pressure, also known as hypertension, is a major global health concern. It is a leading cause of heart disease, stroke, and severe kidney problems as well. 

Besides being rich in protein, Soya chunks are also good sources of dietary fibre, and various vitamins and minerals, including potassium, which is essential for regulating blood pressure.

Soya chunks are also low in saturated fat and cholesterol, which are dietary factors that can contribute to high blood pressure. By incorporating them into a balanced diet, individuals may be able to reduce their blood pressure levels and improve their overall cardiovascular health. (6)

6. May enhance the fertility rate in women

Today, fertility rates are on a continuous fall. The reasons for this have been many including increased stress levels, poor lifestyle, poor diet, pollution level, and so many other factors. 

A study published in 2015 indicated a favourable outcome of soy food intake and fertility success in women undergoing assisted fertility treatment. It showed a positive outcome for fertility in women undergoing ART (assisted reproductive technology). Women taking soy isoflavones showed 1.3 to 1.8 times higher chances of getting pregnant. (7) (8)

7. May strengthen bones in women

Women in their menopause phase suffer from low estrogen levels, which is a hormone not only responsible for the development of reproductive characteristics but also plays a crucial role in bone health. 

Soya Chunks help regulate the activity of bone cells, promoting the growth of new bone and slowing down the breakdown of old bone. When estrogen levels decline during menopause, the rate of bone loss can increase, which leads to osteoporosis or brittle bones that are more prone to fractures.

Many studies done on soy products and their role in estrogen levels showed a positive response to bone health.  (9)

8. Soya Chunks regulates Blood Sugar level

Being a good source of fiber, soya chunks regulate blood sugar levels. They are low in carbohydrates and calories and a good source of protein and fiber.

Soyachunk, when researched for regulating blood sugar levels, proved to be a contributor to enhancing the effect of antioxidant defense ^[17]. Finally, suggesting it is a good supplement in the diet for improving blood glucose control and lipid metabolism.

9. Soya Chunk prevents inflammation

Soya and its constituents have high fiber, calcium, and vitamins but low saturated fats. A study shows that soy food consumption prevents inflammation because of the omega-3 fatty acids it contains ^[18]. While ALA is not as potent as the omega-3s found in fatty fish (EPA and DHA), it still contributes to overall anti-inflammatory benefits.

10. Soya Chunks Improve Cholesterol Levels

Eating soy-based foods can lower your LDL cholesterol, also known as bad cholesterol. According to the British Health Foundation, you can eat at least 25g of soya protein a day ^[19].

Soya chunks – side effects and misconceptions

Soya chunks, despite being a source of numerous life-saving benefits, sometimes get looked at in a negative manner. It happens either due to its few side effects, and a few misconceptions. Let’s tell you both.

1. Side effects related to the intake of soya chunks

• Among the top food allergens, soy is one that concerns many. Many people face allergic reactions such as hives, itching, swelling of lips and throat, etc., after eating soy products. So, if you are unsure about yourself, start with a lower intake and observe the changes.
• Many might experience digestive issues such as bloating, flatulence, diarrhoea, etc., after consuming excessive soy chunks or other soy products. This is why it is always advised to consult a physician or diet consultant before making any sudden change in diet. 
• Soy contains goitrogens, which are compounds that may interfere with thyroid function. However, know that this effect is only observed in people who have an iodine deficiency or consume large amounts of soy products. (10)

2. Misconceptions related to soya chunks

• Many do think that soy products can leave you infertile, however, no research suggests the same. In fact, a few studies done on women have shown their positive impact on female fertility success rate in ART.
• Most men believe that because soya chunks contain isoflavones that behave like estrogen (primarily a female sex hormone), eating them can reduce their testosterone levels. Also, they think that it can give them female characteristics, such as moobs or gynecomastia. No research suggests this same.
• There is a misconception that all soy products come from genetically modified soy crops. While it’s true that a lot of soy grown in the United States is genetically modified, not all soy products are made from genetically modified soybeans.

Soya Chunk- An Alternative to Animal Protein

For Vegans and Vegetarians, Soya Chunks are an excellent source of protein, offering health benefits. Let us dive into a comparison table to learn more about an excellent substitute for other kinds of protein-

Soya Chunks in Fitness Diets

• Vegetarian and Vegan Diets- Soya chunks are an excellent plant-based protein, providing essential amino acids ^[12]. They are often used as a source of protein in vegetarian diet plans, contributing to a well-rounded nutrient intake for you. It is a versatile ingredient used often in curries, soups, salads, and other sources of protein in meals.
• Weight Loss Programs- As soya chunks are relatively low in protein compared to other meat sources, it is a good choice to manage their calorie intake for weight loss ^[12]. Satisfying and flavorful meals are made without compromising the nutritional value.
• Muscle Building Programs- They are beneficial for those looking to increase muscle mass because of the moderate amount of healthy fats that contribute to overall calorie intake ^[12]. Pairing soya chunks with complex carbohydrates can help create a balanced meal for energy and muscle fuel.
• Fitness Regimes- As a pre-and post-workout meal, soya chunks are used as a great source of energy, offering a balance of micronutrients and macronutrients.

Soya Chunks in Children’s Diet

Relatively few children are allergic to soy protein; however, it is essential to monitor for any skin rashes or difficulty breathing the first time.

A study conducted by the National Library of Medicine shows no adverse effects of soya chunk consumption in children or pubertal development ^[15]. Soya chunks are healthful additions to children’s diets. Yet, it is advised to first consult a pediatrician before incorporating soychunk in daily meals for children.

Cooking Techniques and Tips:

• Cook with flavorful broth or curry sauce to infuse them with a delicious taste.
• Combine soya chunks with a variety of grains, legumes, and vegetables to create a balanced meal. For example, stir-fries, casseroles, and salads.
• Experiment with different spices, herbs, and seasonings to find the combination that suits your taste.
• Incorporate them into a wide range of dishes like biryani, sandwiches, wraps, and pasta for a flavorful, healthy taste.

Soya Chunk Recipes

Soya do not have a distinct flavour of their own. This gives you the freedom to be experimental with it as it can take the taste of anything you mix it with. So, as you start incorporating it into your diet, let the chef inside you, rise in creative spells. 

1. Soya Chunks Curry

A pure Indian delight that is infused with numerous spices and vegetables, this curry will surely make you love soya chunks more than ever before. Let’s turn on the list and cook the recipe:

Ingredients: 

• 1 cup soya chunks
• 1 onion, chopped
• 2 tomatoes, chopped or pureed
• 1 tsp ginger-garlic paste
• 1 tsp cumin seeds
• 1 tsp coriander powder
• 1/2 tsp turmeric powder
• 1/2 tsp red chilli powder
• Spices
• Salt, to taste
• 2 tbsp oil
• Coriander leaves, chopped for garnish

Recipe:

• Start with soaking the soya in hot water for 10-15 minutes, then rinse in cold water and squeeze out the excess water. This will soften the chunks and prepare them to absorb the various flavours.
• Turn the gas, put some oil, let it heat up, and then add a pinch of asafoetida and cumin seeds. Wait for the seeds to crackle and then add the finely chopped onion. 
• Wait for the onions to turn golden brown.
• Add the ginger-garlic paste and fry for a minute.
• Now, add the chopped tomatoes and cook till they turn mushy. 
• Add the coriander powder, turmeric powder, red chilli powder, salt, and spices. Mix well and cook for 2-3 minutes until you see the oil to be separating.
• Add the soya chunks and mix well. Add some water, cover the pan, and cook on medium heat for 10 minutes. 
• Garnish with chopped coriander leaves.

Here you have it, your spicy soya chunk curry that you can eat with rice or roti, whichever you like. Serve yourself some salad alongside and embrace the appreciation you receive from others.

2. Chilli Soya Paneer

A lip-smacking recipe that is rich in protein and good fat comes from paneer. Made in an Indian-Chinese style, this recipe will make you love soya the more. However, make sure you do not start overeating soya thereafter.

Ingredients:

• 1 cup soya chunks
• 1 cup paneer (cubed)
• 1 large onion, tomato, and bell pepper (cubed)
• Spring onion (chopped)
• 1 green chilli (chopped)
• 1 tablespoon ginger-garlic paste and small ginger chopped
• 1 teaspoon cumin seeds
• 1 teaspoon coriander, red chilli powder, and garam masala.
• 1/2 teaspoon turmeric powder
• Salt to taste
• 2 tablespoons oil
• Soy sauce, tomato sauce, and red chilli sauce
• Corn flour

Recipe:

• Heat the pan, add enough water, chopped ginger, green chilli, mint leaves (optional), and soya chunks.
• Let it boil for 5-10 minutes until the water is barely visible.
• Drain it, let the chunks cool, and squeeze the water out of them. Save this squeezed water.
• In a hot pan, add enough oil or butter, and then the chunks. Stir fry them until crispy.
• Take another pan and add oil, cumin seeds, and asafoetida. 
• After you hear splatter, add onions and sauté them on high flame until golden brown. 
• Add ginger-garlic paste and leave it for 1 minute until the raw smell is gone.
• Add bell peppers and tomato and sauté them again. 
• Now, pour all the sauces and cook for a few minutes. 
• As the mixture is nearly dried, add paneer, chunks, and corn flour water.
• Cook for a few minutes until the desired consistency.
• Mix in chopped spring onion and coriander. 

Serve this steaming delight in a bowl and enjoy. You may eat it with rice or noodles as well. 

Conclusion

Soy has been an integral part of Asian kitchens. Since the time it was cultivated, which was some 3100 years ago in 1100 BC, it has come a long way. Modern science has realized the many benefits it gives. 

From weight loss to its protein content, use in lowering blood pressure, strengthening bones, and much more, soya chunks have been attracting more and more people. 

Apart from it, eating soya chunks in large amounts is generally not recommended. Always keep your diet varied and include vegetables, fruits, seeds, nuts, etc. So, wrap up your meal with a punch of protein and a dash of deliciousness by incorporating versatile and nutrient-packed soya chunks into your favourite recipes.