How To Eat Soya Chunks For Weight Gain

Soya chunks are a popular snack for weight gain but are you enjoying them the right way?

To eat soya chunks as a diet food is actually healthy and great for consumption. You can eat this to gain weight, if you know the right way of doing it, which means that you should not just eat soya chunks and take them with water. There are right ways of consuming these to be able to gain weight.

This article is all about How To Eat Soya Chunks For Weight Gain and Soya Chunks Benefits.

How To Eat Soya Chunks For Weight Gain

With more people turning to vegetarianism, veganism and plant-based diets, and a renewed interest in high-protein diets, soya chunks are popular among vegetarians for their high protein content. Apart from vegetarians, soya chunks are popular among non-vegetarians too, for their meat-like density and texture.

The high protein content in soya chunks makes it very popular, especially among the fitness conscious crowd. 

Soya chunks first became popular in Eastern parts of India. Then, even the non-vegetarians started buying soya chunks and started using them as a substitute for meat. The love for soya chunks caught on in other parts of India gradually. 

However, there are conflicting views regarding how much soya chunks are good for health. First, a few years back, specific popular diets focused on what soya was deficient in, giving it a bad rap. Like all other good things, one should consume soy in moderation too.

What are Soya Chunks?

Imagine getting all the goodness of meat without its downsides. Soya chunks are Textured Vegetable Protein (TVP) or Textured Soy Protein (TSP). Extraction of beans gives soybean oil. The residue or the by-product that is left behind is called soy flour.

Incidentally, this flour led to the formation of soya chunks. Since all the oil is removed, the flour is defatted. So, soya chunks are ideally fat-free.

Another advantage of soya chunks is their neutral taste. A classic pulao with soya chunks must be familiar to most. They blend well with all cuisines, making it easy to adapt to the cooking style.

Although soya chunks come in their dehydrated form, they double their volume quickly. The texture of soya chunks becomes soft, fibrous, and spongy once you soak it in water.

The protein in soya chunks is on par with real meat. Moreover, they are low in fat and are pocket friendly. Hence, they get their name as ‘vegetarian’s meat’.

The History Behind Soya Chunks

The Soya Production and Research Association (SPRA) debuted soya chunks or TVP in the fall of 1972. The founder, Knister, Robert W. Nave, was raised in India and had a deep interest in the welfare of low-income people. Initially, SPRA sold soya chunks at low prices and in affordable packaging. But the product did not receive a warm welcome.

SPRA began to market soya chunks as a premium product with improved packaging. They were only sold in specific stores and targeted the upper-income group. Once the Sikh community made soya chunks a common ingredient in their weddings, the product’s success was inevitable.

Nutritional Values of Soya Chunks

The nutritional values can vary depending on the brand, and method prescribed to cook. For example, a famous soya chunk brand in India has the following nutrient profile.

100 gram of soya chunks has:

Soya Chunks Nutritional Facts:

  1. A serving (100 g) of soya chunk has a significant amount of calories. Hence, one should choose portion size wisely depending on their daily calorie intake.
  2. Some brands require the soya chunks to be fried in oil first. This process can increase the calories drastically.
  3. The protein in soya chunks is highly impressive. Comparatively, 100 g of chicken and egg contains only 27 g and 13 g of protein, respectively. The rich protein content makes up for the daily recommended value for both men and women.
  4. Similarly, the fat content in soya chunks is insignificant when compared to meat and eggs.
  5. Soya chunks have a considerable amount of calcium in them. The amount makes up 35% of the daily recommended value.
  6. More minor traces of iron, vitamin A and vitamin C are also part of the nutrient list. However, their presence is trivial.

9 Health Benefits of Soya Chunks

Health Benefits of Soya Chunks

1. Acts as a meat substitute 

Vegetarians and those who suffer from protein deficiency can incorporate soya chunks into their diet. They help to make up for the recommended value of protein without tampering with one’s traditions.

Each 100 gram serving has 345 calories with 52 grams of protein. It indeed qualifies as an alternative to meat, yet provides extra protein as compared to chicken and lamb.

2. Promotes heart health

Soya chunks are rich in protein, omega3 fatty acids, fibre and low in saturated fat.

Also, a 2015 study published in the Molecules journal talks about the benefits of soya and its ability to lower the levels of bad cholesterol in the body. Thus, in addition, good cholesterol prevents several heart ailments, making soya chunks a heart-friendly food. 

4. Aids in weight loss

This unique plant based protein is known to reduce body weight and fat mass. The fibre content in soya chunks keeps hunger at bay. In addition, they can keep you full for long hours.

Soya chunks have a greater thermogenic effect (energy needed above the basal metabolic rate to digest, absorb and metabolize food) than carbohydrates. Thus, when taken in correct proportions, soya chunks can aid in your weight loss journey. 

5. It helps to reduce menopausal symptoms

Many women going through the menopause phase have hot flashes, night sweats, trouble sleeping, vaginal dryness, and mood swings. Dozens of small studies have looked at the effects of soy on these symptoms, especially hot flashes.

Soy chucks are rich in isoflavones, it’s a type of phytoestrogen. These are believed to work like estrogen and thus ease out symptoms of menopause. 

6. Regulates hormonal imbalance in women

Due to phytoestrogens in soya chunks, women with irregular hormonal activity can eat soya chunks regularly.

In particular, postmenopausal women and those suffering from PCOS benefit the most. It imitates estrogen and regulates the menstrual cycle in women.

7. Improves digestive health

Both animal and human studies have shown that consumption of soy foods can increase the levels of bifidobacteria and lactobacilli in the gut, thus enhancing gut health.

8. Contains anti-inflammatory properties

Consumption of soy foods has been shown to have beneficial effects on multiple aspects of human health, including reduced risk of inflammation-related diseases, such as cardiovascular disease, diabetes, and certain cancers.

A study by The Department of Nutritional Sciences of the Oklahoma State University, explains the efficacy of soy protein in relieving pain and inflammation in osteoarthritis. 

9. Regulates blood sugar levels

Soybean can be extremely beneficial for diabetics and should definitely be added to their diet.

A study from the University of Massachusetts Amherst found that soybean is rich in bioactive compounds known as isoflavones. These compounds are responsible for lowering the risk of diabetes and heart diseases. More importantly, the study noted that consuming soy-based foods can lead to a decrease in blood sugar levels and even improve tolerance of glucose in those who have been diagnosed with diabetes.

Recipes Using Soya Chunks

Soya chunks are a fantastic substitute for meat in almost all non-vegetarian dishes. From biryani to pasta, you can use them in a variety of cuisines as well. Here are two simple recipes to get you started with soya chunks.

Soya Pulao Recipe

Soya Pulao Recipe

Pulao is one of the easiest dishes that use soya chunks. Pair it with the soya Manchurian given below for a perfect main course.

Ingredients:

Method:

Soya Chunks Benefits

01/6Everything you need to know about Soya Chunks

Soya has become one of the most controversial food items these days. Is it rich in healthy omega 3 or it is loaded with harmful estrogen? Various concerns regarding some soy products have surfaced in the recent years, thus bringing back the love for soya chunks! Soya chunks are to a vegetarian what chicken breast is to a non-vegetarian- a great source of protein! However, that is not the only nutrient soya chunks have to offer. A plus point is that they are ridiculously easy to add to your diet. Want to know more? Keep reading!

02/6​What are soya chunks made of?

Soya chunks are made using soy flour that has been ‘defatted’ or the oil is removed. They are the byproducts left after extracting soybean oil and have a rough texture when left dry. The texture quickly changes to soft and spongy as soon as submerged in warm water or added to gravy. They are known as ‘vegetarian’s meat’ as their nutritional profile is comparable to several non-vegetarian foods. Soya chunks are also very versatile and can also be cooked to have a similar flavour as non-veg curries.

03/6​What is the nutrition value of soya chunks?

Soy is full of polyunsaturated fats, proteins and omega 3 fatty acids. 100 grams of uncooked soya chunks have 345 calories with 52 grams of protein, 0.5 grams total fat, 33 grams carbohydrates and 13 grams dietary fibre. They are also rich in calcium and iron while providing no extra sugar or sodium to the body.

04/6​What are the benefits of having soya chunks?

Soya chunks pack numerous benefits and enable faster muscle building and metabolism. They are great for the health of bone, hair and skin health. According to a 2015 study published in the journal Molecules, it was found that soy chunks can efficiently lower the levels of bad cholesterol in the body and protect the heart from ailments. The study also discovered that soya chunks stop excess fat from accumulating around the organs, thus promoting weight-loss. The chunks are loaded with fibre, thus allowing the food to pass slowly from the system and keeping you full for longer.

05/6​What should you remember while having soya chunks?

Having too much soy products can increase estrogen and uric acid levels in your body, thus contributing to numerous health problems such as water retention, acne, weight gain, mood swings, bloating etc. Increase of uric acid may damage your liver and cause joint pain. Therefore, it is recommended to only have 25 to 30 grams of soya chunks in a day. Moderation is key!

06/6​​Easy soya chunks recipes to try today!

Soaking the soya chunks in hot water and adding them to your fried rice and salads are the easiest ways to include them in your diet. However, you can also make a versatile soya chunks recipe with very less effort. Just soak 1 cup soya chunks in 2 ½ cups of boiled water and rinse them in cold water after they soften and set aside. Grind 2 tomatoes to make a paste. Heat 1 tbsp oil in a pan, add a pinch of asafoetida and ½ tsp cumin seeds and let it crackle. Then add 1 sprig curry leaves, 2 finely chopped green chillies, 2 finely chopped onion and saute until the onion becomes soft and golden. Add 2 tsp ginger garlic paste and saute until the raw smell goes off. Then add the tomato paste and fry till oil starts leaving the masala. Then add ¼ tsp red chilli powder, ¼ tsp coriander powder, ½ tsp garam masala powder and salt to taste. Fry again for 3 minutes and add the soaked soya chunks. Fry until the masala coats each chunk.

You can now keep frying the masala and serve it as soya chunks fry, or simmer it in 1 cup of water and enjoy it as soya chunks curry. Just add water and 1 cup cooked rice and get ready for soya pulao! Just garnish whatever you make with 1 tbsp finely chopped coriander leaves and you are good to go.

10 waste reducing cooking tips you need to follow

01/11Easy waste reducing cooking hacks!

Easy waste reducing cooking hacks!

Cooking is a form of therapy for several of us. Many times, when we are stressed, worried or anxious about something, we turn to cooking and it never fails to make us feel relaxed. For those of us who are passionate about food and the various angles to it, cooking is surely a delightful time and act.

However, in the process of cooking and the happiness it induces inside us, we often forget our responsibilities towards Nature, environment, and fellow residents of the world. There are many items (used or unused) that are left out after cooking that can be recycled and reused. A report by UN food agencies indicates that almost 815 million regularly go to bed hungry. During such a grave situation, throwing away food or the remains of it is absolutely a sin.

Here are 10 waste-reducing cooking tips that you need to follow.READMORE

02/11​Keep a check on your milk

It is very common for us to buy more than we need. We do the same in the case of milk also. However, you should not let the milk go bad because it becomes inedible. It is always a better option to make cottage cheese (paneer) out of it to avoid the wastage.

03/11​Reuse your tea leaves after straining them

Do not throw away the tea leaves left in the sieve after straining the tea from them. These tea leaves or ‘chai patti’ are a very good source of nutrition for your plants. They act as the perfect manure for potted plants. Just keep them in the sun for 2-3 days, and mix them with soil.

04/11​Use overripe bananas for baking

If not consumed fast, bananas go bad in no time. However, they should not be thrown away. If they have become too soft and soggy with dark patches, there is no problem in backing them into great banana bread. They can also be used in shakes and smoothies. This saves money and prevents wastage.

05/11​Reuse your old chips

If you open a packet of chips and find all of them soggy and not crispy, you don’t need to throw them away. Just put the chips in a microwave on full power for 10-15 seconds, and they will be good to go in no time.

06/11​Make good use of leftover bread

If you have an old and dry bread lying at the back of your fridge, don’t throw it away. As long as it is not expired or unfit for consumption, they can be chopped up, sautéed with spices to make croutons for salads or soup.

07/11​Don’t throw away vegetable trimmings or meat bones

Vegetable trimmings and bones can be stored in a stock bag and stored in the freezer for quite some time. When the bag is full, you can easily be able to turn these trimmings into a delicious and appetizing homemade stock.

08/11​Reuse broccoli stems and stalks

Broccoli stems and stalks taste like broccoli too. They can be saved for stock, chopped up for soups, stews or as a side dish. If you are blending your stalks, you don’t need to peel them. If you’re eating them chopped into chunks, you should peel them as the outside of the stalk can be tough and fibrous.

09/11​Use beet greens, radish greens, turnip greens and carrot tops

These nutritious greens should not be tossed into the compost or trash. Rather, they must be incorporated into your cooking. Since they can be bitter, you should not eat them raw. But they work wonderfully when cooked, or when paired with acidity, salt and a pinch of sweetness in a pesto recipe.

10/11​Utilize the freezer

Freezing is an age-old method to store food. If you have leftovers that you suspect you won’t be able to eat before they go bad, you can pop them into the freezer. Same goes for most ingredients, as most of them freeze just as well.

11/11​Cook ingredients with a shorter shelf life first

Leafy vegetables or vegetables having high water content have a shorter shelf life, so you should cook them earlier in the week. On the other hand, hard vegetables like broccoli, carrots, and potatoes can hold out longer, so you can save them for later in the week.

Side Effects of Soya Chunks

The presence of phytoestrogens in soya chunks is a reason for debate. Although this property is highly beneficial for women with hormonal imbalance, it may be unnecessary for others.

Consuming high amounts of soya chunks may cause hormonal issues in men as well. They also have the potential to increase uric acid in the body, leading to some health problems. However, these effects are valid only when one consumes soy chunks in large quantities.

Therefore, stick to a maximum of 25 to 30 gram of soya chunks per day and rejoice in their benefits.

Want to gain weight? Include these 10 foods in your diet

Foods like banana, eggs and soya bean can help you gain weight!

A large number of people out there want to lose weight but there are a few who just can’t put on weight even if they eat to their heart’s content. Here’s why this happens. If you too are one of these people, here’s some handy help. Here are a few things that you can do that will help you gain weight.

According to nutritionist Neha Chandna you should initially aim to increase your appetite. Increase your appetite by eating more to gain weight. But do it step-by-step and not by stuffing yourself too much at one go. Add one extra chapatti or more rice than you normally consume, or you could even start with fruits by eating an extra one every day. Including the following 10 foods in your diet is also a good idea.

#1 Milk

Milk is a great source of protein and carbohydrates, along with many other nutrients making it great for weight gain. A 100 ml serving contains around 3.4g of protein and if you drink 2 glasses every day, you would have consumed 14g of protein. Read more about the various health benefits of milk and ways to include it in your diet. Opt for whole milk which has more fat content than skimmed milk.

#2 Eggs

Eggs too are a great source of protein, with 100g containing as much as 13g of protein. They are also loaded with several vitamins like vitamin A and B12 making them an excellent health food. Here are the various health benefits of eggs. Have them for breakfast in any way you like – poached, boiled, etc.

#3 Energy bars

Energy bars like granola bars might not be healthy if you are trying to lose weight, but it s a good option for those trying to gain weight. They are loaded with nuts and calories, and if consumed in moderation, they can help add some weight. Have one as a snack in the evening to fill you up but choose one which less sugar.

#4 Oats

Oats are rich in fibre, and a 100g serving contain 17g of protein. They are also rich in iron, making them a great health food for everyone and not just for those who are trying to lose weight. Try this healthy oat recipe to gain weight. You can have oats for breakfast by making a porridge or also try these 8 ways to eat oats.

#5 Banana

Bananas are often recommended in most diet plans for weight gain. A single banana can contain 105 calories and gives you an instant source of energy. Also, they contain a lot of carbohydrates making them a great food to have to replenish yourself after a workout. Often, you ll see tennis players eating bananas in between matches for instant energy. Bananas also have other benefits that you should know about.

#6 Butter

If you like the taste of butter and want to put on weight, then you should definitely include it in your diet. It is extremely rich in fat with 100g of butter, containing 81g of fat. However, make sure that you eat it in moderation as a healthy percentage of this fat is saturated fat which can clog your arteries and lead to heart disease. Read about the various health benefits of butter.

#7 Potatoes

About 40% of your diet when you are trying to gain weight, should consist of carbohydrates and potatoes are rich in carbohydrates, and contain amino acids like glutamine and arginine making them a good food option for those who want to gain weight. Make sure you retain the skin for optimum nutrional value. Read about the various health benefits of potatoes. You could also opt for sweet potatoes.

#8 Soya bean

Meeting your protein requirements every day can be tough when you are trying to gain weight. Soya bean which has as much as 36g of protein per every 100g serving, can be a great food that ll help you meet those targets. Soya bean can also help you lower your cholesterol levels.

#9 Noodles

Even though a lot of people think they are unhealthy, eating noodles can be a great way to add some calories and carbohydrates in your diet. Also, you could mix it with a lot of vegetables which will give them many essential nutrients like vitamins and antioxidants too. Here are a few healthy noodle recipes that you can try – Spicy sesame noodles and chapati masala noodles.

#10 Chicken

A lot of bodybuilders don t forget to include chicken in their diet. Not only is it extremely delicious, a 100g serving contains as much as 25g of protein. Include it in your diet for a month, and you are likely to see quick results. Also read the 8 health benefits of chicken.

Hopefully, these foods will help you gain weight. Remember that gaining weight is hard and may take some time. Eat foods that boost your immunity too, as falling sick can seriously ruin your weight gain program and that can be extremely demotivating.

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