Recently protein has gained popularity among nutrition fanatics and health-conscious people. This is not due to protein can only help build and repair muscles but also induces a feeling of satiety, which prevents loading unnecessary calories later on the day facilitating weight loss.
A common concern among vegetarians is where they can get their protein. Soybean chunks are the answer to them. They are loaded with protein content and are popularly known as vegetarian meat for their meaty taste and fibrous texture.
Protein in Soybean Chunks
Soybean chunks are considered a complete source of protein. This means that they can provide your body with all the essential amino acids it needs. Every serving of 100g of uncooked soybean chunks contains 53 grams of protein. This is enough to qualify as a meat substitute and provides an additional source of protein over chicken or lamb. Soya chunks are a great option for vegetarians, vegans, and people with protein deficiencies.
Besides, they are low in calories and contain 35% of your daily recommended intake of calcium. They are low in sodium, cholesterol, and total fat. They also contain traces of vitamins A and C.
Soybean Chunks Nutrition Facts per 100g (Uncooked)
- Energy – 341
- Protein – 53 g
- Total Carbohydrates – 30 g
- Dietary Fiber – 15 g
- Total Fat – 1 g
- Calcium – 350 mg
- Iron – 22.4 mg
Soybean Chunks Nutrition Facts per 100g (Boiled)
- Energy – 173
- Protein – 16.6 g
- Total Carbohydrates – 9.9 g
- Dietary Fiber – 6 g
- Total Fat – 9 g
- Calcium – 102 mg
- Iron – 5.1 mg
Benefits of Soybean Chunks
Soya bean chunks are popular among vegetarians, vegans, and non-vegetarians because of their meat-like density and texture. Due to their high protein content, soya chunks are a great meat alternative and have numerous health benefits.
Great Alternative to Animal or Meat Protein
Vegetarians and vegans often struggle to get their daily protein from vegetarian sources. Soybean chunks can be an excellent source of protein for them. They provide 53 grams of protein and are an additional source of protein over meat, eggs, and milk. This is enough to qualify as a meat substitute.
Aids in Weight Loss
Eating soybean chunks can be an effective way for you to lose weight. They are high in protein and fiber and can benefit both vegetarians and non-vegetarians for weight loss. Protein and fiber can reduce your appetite and provide a sense of fullness which means, they can help you to eat fewer calories later in the day. Protein is also effective in increasing metabolism which as a result helps you to burn calories. Thus, the high protein and fiber content of soybean chunks makes them an excellent source for losing weight.
Cardiovascular Benefits
Soy and its products are loaded with phytoestrogens that exhibit estrogen-like activity in the body. Phytoestrogens are effective in lowering plasma lipid concentrations and arterial pressure, therefore, may effectively reduce the risk of cardiovascular diseases.
Diabetes Benefits
The bioactive compounds called isoflavones in soybean chunks have the ability to decrease blood glucose levels and improve glucose tolerance. Besides, soybean chunks are high in protein and protein shows a neutral effect on glucose and lipid metabolism and preserves muscle and bone mass. These are essential elements for controlling and preventing diabetes.
Beneficial for Women
The phytoestrogens content of soybean chunks can be beneficial for women. They can significantly reduce hot flash severity and menopause-related osteoporosis in women with menopause and are effective in inhibiting the growth of breast cancer cells. The phytoestrogens are also useful for women with PCOS, they improve reproductive hormonal and lipid profiles by regulating levels of estrogen in women’s bodies.
Improves Digestive System
Soybean chunks are rich in fiber and fiber is known to improve digestive health. Fiber fuels the colon by increasing the number of lactobacilli and bifidobacteria in the intestines. Fiber also helps to relieve constipation by keeping the bowel movements soft and regular.
Rich in Iron, and Calcium
Being rich in iron, and calcium, soya chunks can prevent anemia, boost energy levels, regulate fluid balance, assist in muscle movement, release hormones and enzymes that help with body functions, and build and maintain strong bones.
Side Effects of Soybean Chunks
Soya products have estrogenic effects. When too much soy is consumed, it can increase estrogen levels. This can cause weight gain, irregular periods, fatigue, depression, and anxiety in females and gynecomastia, erectile dysfunction, and infertility in men. Therefore, it is recommended to consume only 25 to 30 grams of soya chunks a day.
How to Include Soybean Chunks into Your Diet
Cooking soybean chunks is an easy way to incorporate soy into your diet. They can be added to salads, stir-fried meals, or other dishes that require a bit of extra protein. You can also add them to vegetarian curries and dry vegetable preparations.
Soybean Chunks Salad Recipe
Ingredients
- 1 cup soybean chunks
- 1 medium chopped onion
- 1 medium chopped capsicum
- 1 medium chopped cucumber
- 7 -8 mushroom button
- 100 gm curd
- 1 tsp cumin (Jeera) powder
- 1 tsp pepper powder
- ½ tsp mixed herbs
- A handful of olives
- 1 tsp tomato ketchup
- 1 tsp chili sauce
- Salt to taste
Direction
- Soak the soybean chunks in lukewarm water for an hour and then boil them for 8 – 10 minutes in salted water.
- Drain, cool, squeeze the excess water, and keep them aside.
- Take another bowl and mix tomato ketchup, chili sauce, curd, and salt. Then chill in the refrigerator.
- Now take a pan and heat over medium flame. Add the soybean chunks to the pan and stir fry till they become golden in color. Remove and keep them aside.
- In the same pan add onions, and capsicum and sauté them for 20 seconds. Remove and keep them aside.
- Heat the same pan over a high flame and add mushrooms and stir-fry for 20 – 30 seconds and remove from flame.
- Once cool, mix all the vegetables in a bowl with salad greens & chill in the refrigerator.
- Mix the salad well just before serving & sprinkle some mixed herbs and enjoy this delicious salad.
References:
- https://pubmed.ncbi.nlm.nih.gov/22139563/
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- https://pubmed.ncbi.nlm.nih.gov/18395685/
- https://www.sciencedaily.com/releases/2009/10/091006120510.htm
- https://www.tandfonline.com/doi/full/10.3109/13697137.2014.966241
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3276006/
- https://pubmed.ncbi.nlm.nih.gov/22091248/
- https://pubmed.ncbi.nlm.nih.gov/26483970/