When it comes to weight loss, there are several foods that you can include in your diet to help you slim down and get in shape. One such food is to include soya chunks in your diet.
Soya chunks are food made from soy flour defatted and shaped into small, round, uniform pieces. They are a good source of protein and other nutrients and are therefore used in place of meat in many recipes.
Additionally, Soya chunks are good for weight loss as they are high in protein and fiber and packed with healthy fats and compounds like isoflavones.
In this post, I have compiled a list of 5 reasons that makes soya chunks an excellent weight loss food to include in your diet.
But first, let’s take a look at its nutritional value.
Also read: Soya Chunks vs Chicken: Which Is Better For Your Health?
Soya chunks nutritional value
| Nutrients | Quantity |
|---|---|
| Calories | 345 |
| Fat | 0.5g |
| Carbohydrates | 33g |
| Protein | 52g |
| Fiber | 13g |
| Calcium | 350mg |
| Iron | 20mg |
| Potassium | 178mg |
5 Reasons soya chunks are good for weight loss
Good source of protein
When looking to lose weight, protein is one of the essential nutrients that you need, and soya chunks contain plenty of it.
A 30g serving of soya chunks comes with 16g of protein. And the best thing is that it’s a complete protein containing all essential amino acids.
Getting enough Protein helps you feel full longer and provides your body with the building blocks it needs to burn fat. Also, a high-protein diet helps to burn more calories.
Several studies on animals and humans (obese) have indicated that consuming soy protein can help reduce body weight and fat mass.
Additionally, year of studies has shown that a diet high in protein has been associated with lower body fat and mass.
Also read: No, Momos Are Not Good For Weight Loss – Here’s Why
Good source of fiber
The significant amount of fiber in soya chunks is one of the reasons why they are regarded as beneficial for weight loss.
A 30g serving of soya chunks contains 4g of fiber, which is 16% of the daily recommended intake.
As per studies, having enough dietary fiber promotes weight loss by making you feel fuller for more extended periods.
Also, a study done on overweight and obese people showed that soy fiber has a favorable effect on body weight and BMI.
Zero empty calories
Soya chunks are free from calories, and by calories, I mean empty calories.
Empty calories are those calories that come from sugar and certain fats such as saturated.
A 30g serving of soya chunks contains 103 calories, 64 of which come from protein, 39 from carbs, and the rest from fat. There is no room for empty calories in soya chunks.
Studies have shown that people who consume large amounts of empty calories are at greater risk of weight gain and obesity.
In addition, soya chunks are low in fat which is associated with weight loss.
Related reading: 8 Major Disadvantages of Soya Chunks No One Will Tell You
Source of isoflavones
Soya chunks are the highest source of isoflavones of any other plant, which is associated with many benefits for human health, one of which is weight loss.
There is a lot of evidence that shows soy and dietary isoflavones improve weight and fat loss.
In many randomized clinical trials, dietary isoflavones were associated with significant reductions in body weight in both short and longer-term studies.
Boost metabolism
Besides protein and fiber, soya chunks are a good source of other nutrients, such as potassium, calcium, and Iron.
Including soya chunks with a proper active lifestyle can help boost your metabolism resulting in enhanced weight management.
How to eat soya chunks for weight loss?
Soya chunks are versatile foods that can be used in many ways for weight loss. Such as:
You can add them to soups and stews: Soya chunks are a great way to add extra protein and fiber to soups and stews.
You can include them in biryani: Biryani is a classic Indian dish that can be made with soya chunks instead of meat. Cook the chunks in spices and rice.
You can use them in vegetable curries: Add the required soya chunks to any of the vegetable curries.
Also read: Soya Chunks Vs Eggs: Which One Is More Healthier?
Best time to eat soya chunks for weight loss
You can eat soya chunks at any time of day, but for weight loss, the best time to eat them is in the morning. There are two main reasons for this.
First, it will help you feel fuller until lunch and stop you from snacking needlessly in between meals resulting in more control over your weight.
Second, it’s a great source of protein and carbs that will help fuel your body to get through the day.
Additionally, If you’re looking to build muscle, soya chunks can be great pre-workout food as they provide energy. However, many nutritionists do not recommend them as a post-workout food as they have a slower absorption rate.
Final words
To conclude, soya chunks are indeed a great food for weight loss as they are high in protein and fiber and packed with compounds like isoflavones.
However, make sure not to eat too many of them as they can have some disadvantages. Just 30g of serving a day is enough to achieve your health goals.
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