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HomeFitness NewsAre Soya Chunks Good For Weight Loss?- HealthifyMe

Are Soya Chunks Good For Weight Loss?- HealthifyMe

Soya chunks have been gaining recognition as a wholesome weight-loss meals alternative. As extra folks search vegetarian protein sources to fulfil their day by day necessities, soya chunks have turn into a favorite amongst well being fanatics. Furthermore, with its meat-like texture and flexibility, soya chunks can be utilized in varied dishes, making it an ideal addition to any food regimen.

On the subject of weight reduction, individuals are at all times looking out for different protein sources low in fats and energy, and soya chunks match the invoice completely. As well as, they’re excessive in protein and dietary fibre, which helps preserve you feeling full for prolonged intervals, lowering the urge to snack unnecessarily. However are soya chunks good for weight reduction? Let’s discover this additional within the article.

Understanding Soya Chunks

Soya chunks have been round for years however have just lately turn into a go-to meals alternative for weight reduction. For those who’re unfamiliar, soya chunks are a plant-based protein supply constituted of soybeans. They’re extremely versatile, and their impartial flavour profile makes them a great ingredient so as to add to varied dishes.

Regardless of its recognition, many are unaware of the quite a few advantages of soya chunks. Soya chunks are low in fats and energy and include important vitamins like iron and calcium. Moreover, soya chunks are excessive in protein, making them a improbable choice for vegetarians and vegans, serving to them to satisfy their day by day protein wants. These qualities make soya chunks a viable different for folks trying to shed extra pounds, construct muscle and enhance their general well being.

Soya Chunks Diet Info

The dietary content material of soya chunks could differ relying on the model and the cooking methodology used. As an illustration, a widely known model of  uncooked soya chunks in India has the next dietary profile per 100 grams:

  • Energy: 345 kcal
  • Protein: 52g
  • Carbohydrates: 33g
  • Fibre: 13g
  • Fats: 0.50g
  • Calcium: 350mg
  • Iron: 20mg

These values spotlight the numerous quantity of protein, fibre, and important minerals in soya chunks, making it a possible weight reduction assist.

Soya Chunks and Weight Loss: The Connection

Dietary Protein from Soya

In keeping with analysis, soya chunks are good for weight reduction. It’s because soya chunks are excessive in protein. One serving of soya chunks (approx 30 gms) has 15.6 grams of protein. Protein-rich meals make it easier to really feel fuller or extra happy for longer. In consequence, one can eat fewer energy, leading to weight reduction.. As well as, the variety of energy burned day by day could enhance if protein consumption rises. Resulting from its extra important thermic impact, analysis reveals that protein consumption could assist burn extra energy.

Fibre from Soya Chunks

Soya chunks are excessive in fibre content material, with 100 grams of soya chunks providing 13 grams of fibre. Analysis reveals the significance of fibre for weight reduction. That’s due to two major causes. One, fibre helps enhance digestion and enhances bowel actions. Second, fibre retains you satiated for a very long time, lowering the urge to eat unhealthy snacks. In consequence, it aids in lowering calorie consumption and aids in weight reduction. Furthermore, high-fibre meals may additionally take longer to chew, giving your physique extra time to sense fullness and thus lowering overeating.

Different Advantages of Soya Chunks for Weight Loss

Soy chunks additionally include helpful fat like polyunsaturated fatty acids. Wholesome fat preserve you fuller longer since they take longer to digest. Moreover, the vitamin E from soya is important for accelerating your metabolism. Thus, soya chunks can improve your weight reduction progress.


Soya chunks are a flexible meals product. You’ll be able to have it as a snack, a part of your primary meal, or as you want. You’ll be able to eat 25 to 30 grams or roughly ¼th cup of soya chunks day by day.


Soya chunks are a superb meals alternative for weight reduction resulting from their excessive fibre and protein content material. Protein retains you fuller for longer and might enhance the energy burned day by day. In the meantime, fibre improves digestion and retains you satiated, lowering the urge to eat unhealthy snacks. Moreover, soya chunks include helpful fat and vitamin E, accelerating metabolism.

Different Well being Benefits of Soya Chunks

  • Analysis suggests soy meals enhance coronary heart well being. It’s because of the soya chunk’s excessive protein, fibre, omega-3 fatty acid, and low saturated fats content material. Moreover, it raises good ldl cholesterol whereas reducing unhealthy ldl cholesterol within the physique.
  • Because of the presence of phytoestrogen, soya chunks could also be helpful for girls who expertise irregular menstruation cycles. Investigations present soyfoods ease sizzling flashes in menopausal ladies. In keeping with research, it’s useful for folks with PCOS or post-menopausal signs.
  • Common soya chunk consumption boosts the variety of lactobacilli and bifidobacteria within the intestines. Each of those microbes assist in digestion.
  • Soya chunks even have anti-inflammatory results. Thus, consuming them could assist stop diabetes, heart problems, and most cancers.
  • Isoflavones in soy chunks assist in reducing blood sugar ranges.

Greatest Soya Chunks Recipes for Weight Loss

Crispy Soya Chunks (Air Fryer)

Servings: 3

Whole time: 50 minutes


  • Soya Chunks: 3 cups (150 g)
  • Salt: To style
  • Garam Masala: 1 tsp
  • Garlic powder: 1 tsp 
  • Chilli powder: 1 tsp
  • Cumin powder: 1/2 tsp


  1. Take 150 gms of soya chunks in a bowl and soak it in boiling water for 20 minutes. 
  2. Drain the water and wash it with clear water. Squeeze off the soya chunks to take away extra water. 
  3. Add salt, cumin powder, garam masala and garlic powder, and chilli powder. Combine it effectively. 
  4. Let it sit for 5-10 minutes.
  5. Unfold the soya chunks in an air fryer and air fry in a preheated fryer at 180C  for 20-25 minutes, until crisp. 
  6. Stir the chunks in between. 
  7. Serve with a facet of chutney.

Soya Chunks Curry

Servings: 4

Whole time: 50 minutes


  • Soya Chunks: 1 cup
  • Onion: 1
  • Capsicum: 1
  • Garlic paste: 1 tsp
  • Coriander powder: 1 tsp
  • dry mango powder: ½ tsp
  • Vegetable oil: ½ tbsp
  • Salt: to style
  • Garam masala powder: ¼ tsp
  • Yoghurt/ curd: ½ cup
  • Tomato: 2
  • Ginger paste: 1 tsp
  • Turmeric: ½ tsp
  • Purple chilli powder: 1 tbsp
  • Kasoori methi powder: 1 tsp
  • Roasted peanuts: 2 tbsp
  • Cumin Seeds: 1 tsp


  1. Drain the surplus water from the soya chunks after soaking them for 20 minutes.
  2. Add salt, ginger, garlic paste, amchur, Kasoori methi, coriander, pink chilli powder, and curd in a bowl. To this thick combination, add soya chunks and mix effectively.
  3. Warmth some oil in a pan, after which add cumin seeds. Add chopped onions and cook dinner it until mild brown. 
  4. Subsequent, add the chopped tomatoes and cook dinner for 4-5 minutes.
  5. Now add diced capsicum and the soya chunks. Combine completely, and cook dinner for six to eight minutes over medium-high warmth. Add a cup of water if wanted for a gravy consistency.
  6. Add the garam masala and serve sizzling with roti or rice..

Soya Chunks Salad

Servings: 2

Whole time: 10 minutes 


  • Soya Chunks: 1 cup (soaked, squeezed dry)
  • Tomatoes: 2
  • Onion: 1 (small)
  • Capsicum: 3 (pink, yellow, inexperienced)
  • Cucumber: 2
  • Inexperienced olives: 2 tbsp
  • Lettuce: 3-6

For Dressing:

  • Lemon juice: 1 tbsp
  • Olive oil: 2 tbsp
  • Salt: to style
  • Pepper: to style


  1. Chop the greens into cubes. 
  2. Add the chopped greens and soya chunks to a big bowl. 
  3. Pour the dressing and toss to combine.
  4. Function a facet or primary meal

Dangers of Overconsumption

Allergic reactions are widespread in people who find themselves delicate to soy protein. Signs of a soy allergy are hives, itching, swelling within the face or throat, issue respiratory, vomiting, or diarrhoea. One other potential adverse side of soya chunks is their excessive phytic acid content material, which might hamper the absorption of vitamins like iron, calcium, and zinc. Nevertheless, you may mitigate this by soaking or fermenting the soya chunks earlier than cooking.

Over Consumption could result in digestive discomforts, equivalent to bloating or gasoline. As well as, it’s essential to notice that extreme consumption could result in an elevated consumption of isoflavones, that are plant-based compounds which have estrogen-like results on the physique. Subsequently, it’s not ideally suited for these with a historical past of hormone-sensitive circumstances like breast most cancers.

Individuals with hypothyroidism want to limit their consumption of soya chunks because of the presence of goitrogens. Moreover, a food regimen excessive in soy merchandise can enhance uric acid ranges. Moreover, analysis reveals kidney stones could develop because of the physique’s excessive uric acid ranges depositing within the kidney. Furthermore, joint discomfort and liver injury might additionally consequence from elevated uric acid. Subsequently, one should eat them moderately.


Soya chunks have just a few potential dangers of overconsumption, together with allergic reactions, excessive phytic acid content material inhibiting nutrient absorption, digestive discomfort, and elevated consumption of isoflavones with estrogen-like results on the physique. Subsequently, one should eat them moderately to keep away from thyroid issues and elevated uric acid ranges resulting in kidney stones, joint discomfort, and liver injury. Soaking or fermenting the soya chunks earlier than cooking can scale back the phytic acid content material.

HealthifyMe Suggestion

Strive including it to your breakfast smoothie. A soya chunk smoothie is a simple option to get all of the goodness of soya chunks with out sacrificing style. Merely soak soya chunks in water in a single day, mix them in a mixer along with your favorite vegetables and fruit, and luxuriate in a refreshing and filling smoothie for breakfast. You too can add some Greek yoghurt or honey to boost the style. Not solely will it preserve you full for longer, however it would additionally make it easier to meet your day by day protein and fibre necessities. So, do that scrumptious and nutritious smoothie to realize your weight reduction targets.

The Closing Phrase

Soya chunks are a improbable meals choice for these trying to shed extra pounds, construct muscle, or improve their general well being. Soya chunks’ excessive protein and fibre content material make it a superb weight reduction assist. That’s as a result of it reduces calorie consumption and retains you satiated, lowering the urge to snack on unhealthy meals. Moreover, soya chunks include helpful fat, vitamin E, and important minerals, all accelerating metabolism, bettering digestion, and supporting coronary heart well being. So, incorporating soya chunks into your day by day food regimen will be a good way to realize your weight-loss targets.

Disclaimer: The aim of this text is simply to disperse data and lift consciousness. It doesn’t intend to switch medical recommendation from professionals. For additional info, please contact our licensed nutritionists Right here.

Ceaselessly Requested Questions (FAQs)

Q. What are soya chunks?

A. ‘Defatted’ or oil-free soy flour makes soy chunks. They’re leftover byproducts after soybean oil extraction happens. After drying, they develop a tough and rugged texture. Nevertheless, the feel instantly turns into smooth and spongy when soaked in heat water or added to the gravy.

Q. Are soya chunks good for weight reduction?

A. Soya chunks are full of vitamins and assist folks shed extra pounds. Subsequently, consuming them moderately (25 to 30 g) will assist in weight reduction and doesn’t end in weight achieve. Nevertheless, portion management is crucial whereas consuming soya chunks. Soya chunks are comparatively excessive in protein; consuming an excessive amount of can enhance calorie consumption. Subsequently, one should eat it moderately as a part of a well-balanced food regimen.

Q. What number of energy are in soya chunks?

A. Raw soy chunks have a calorie depend of 345 per 100 grams, 52 grams of protein, 0.5 grams of complete fats, 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 dinner soya chunks for weight reduction?

A. You’ll be able to cook dinner them after soaking them in sizzling water for 20 minutes. After it turns into spongy, drain the water and squeeze it dry. Then, add them to salads, steamed greens, biryani or pulav, or add them to curries. Strive consuming home-cooked soya chunks and eat moderately if you wish to shed extra pounds. 

Q. How a lot of soya chunks can I eat per day for weight reduction?

A. Limiting day by day soya chunk consumption to 25 to 30 grams is suggested. Though soy chunks have an amazing dietary worth, extra consumption can elevate your physique’s uric acid and oestrogen ranges. Subsequently, this will trigger weight achieve, temper modifications, pimples, water retention, bloating, liver injury, and joint ache.

Q. Are there any negative effects of consuming soya chunks for weight reduction?

A. Soya chunks are wholesome and efficient for weight reduction. Nevertheless, consuming an excessive amount of soya could trigger bloating, nausea, constipation, and elevated urine frequency. Moreover, it’d result in allergic reactions in some people who embody rash, itching, and respiratory difficulties. Restrict your consumption to at least one serving (25g) day by day to keep away from experiencing these signs.

Q. Can soya chunks substitute meat in a weight reduction food regimen?

A. Soya chunks have a big quantity of protein and style like meat. Mock meat makes use of soya chunks as an ingredient. The time period “mock meat” refers to meat options. It substitutes meat merchandise produced from plant-based proteins to imitate the flavour and look of the meat. Furthermore, the fats content material in soya chunks is nearly negligible. 100 grams of soya chunks provide 52 grams of protein.

Q. Can soya chunks assist scale back stomach fats?

A. Soya chunks are glorious for weight reduction as a result of they’re excessive in protein and fibre. Sadly, no meals works explicitly to cut back belly fats. Nevertheless, soya chunks are extremely nourishing and assist the physique shed extra pounds.

Q. Are soya chunks appropriate for vegetarians and vegans?

A. Soy chunks are a superb vegetarian and vegan protein supply. Additionally, the requirement for protein in vegetarian meal plans will be considerably met through the use of plant-based protein options like soya chunks.

Q. How do soya chunks examine to different sources of protein for weight reduction?

A. Soya chunks are a superb supply of protein. They’ve a protein content material much like milk, paneer, and eggs. For instance, 52 grams of protein are current in 100 grams of soya chunks. In skimmed cow’s milk 100 ml, 3.6 grams of protein are current. In paneer, 20 grams of protein and eggs include 12-15 grams of protein per 100 grams. Therefore, Soya chunks are a improbable supply of protein, particularly for vegetarians.

Supporting Sources

1. Velasquez MT, Bhathena SJ. Function of dietary soy protein in weight problems. Int J Med Sci. 2007 Feb 26;4(2):72-82. doi: 10.7150/ijms.4.72. PMID: 17396158; PMCID: PMC1838825.

2. Douglas Paddon-Jones, Eric Westman, Richard D Mattes, Robert R Wolfe, Arne Astrup, Margriet Westerterp-Plantenga, Protein, weight administration, and satiety, The American Journal of Medical Diet, Quantity 87, Situation 5, Could 2008, Pages 1558S–1561S,

3. Ruheea Taskin, Ruhee & Suzuki, Katsuhiko. (2018). Dietary Fiber and its Impact on Weight problems: A Evaluation Article. 10.12715/amr.2018.1.2.


4. Messina M. Soy and Well being Replace: Analysis of the Medical and Epidemiologic Literature. Vitamins. 2016 Nov 24;8(12):754. doi: 10.3390/nu8120754. PMID: 27886135; PMCID: PMC5188409.

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

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

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

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