Protein is a primary macronutrient that holds an important role in muscle building, tissue repair, and growth. Whether you are hitting the gym or trying to eat healthier, getting an adequate amount of protein is vital. While chicken and eggs are considered the complete protein sources, soya has gained popularity as the best plant-based alternative. From soy milk to tofu, it is available in numerous varieties. However, soybeans and soya chunks are considered the better choices, as they are readily available, versatile and heaped with nutrients.
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But which one is healthier? Explore this article to learn more about a detailed comparison of soya chunks and soybeans, their benefits use, and ways to include them in your meals.
Nutritional Comparison
Soya chunks and soybeans are both power-packed with protein. However, their nutritional compositions slightly differ owing to method of processing:
| Nutrients | Soya chunks (per 100g) | Soybeans (per 100g) |
| Protein |
| 32g |
| Fiber | 13g | 9g |
| Carbohydrates | 33g | 30g |
| Fat | 0.5g | 19g |
| Calories | 336kcal | 446kcal |
| Iron | 20mg | 15mg |
What are Soya Chunks?
Soya chunks are made from defatted soya flour after extracting soybean oil. This process removes the oil from soybeans and then processes the remaining protein-packed flour into small, bite-sized chunks. Soya chunks, or textured vegetable protein (TVP), are a high-protein, low-fat alternative to whole soybeans. They have a meat-like texture, making them a great substitute for meat in vegan and vegetarian diets.
Health Benefits of Soya Chunks
Rich in Protein
Soya chunks contain more than 50% protein, making them an excellent plant-based protein source for vegetarians. This protein is ideal for building muscle mass and aiding in recovery.
Low in Fat
With minimal fat content, soya chunks are an excellent choice for those on a weight-loss diet or looking to reduce fat intake.
High in Fiber
The dietary fiber in soya chunks supports digestion, regulates bowel movements, and prevents constipation.
Supports Bone Health
Soya chunks are rich in bone-friendly nutrients like calcium and vitamin D. Adding them to your diet can help strengthen bones and prevent osteoporosis and age-related bone loss.
Health Benefits of Soybeans
Soybeans are whole legumes harvested from soya plants. They are small, oval-shaped beans that come in various colours, including yellow, green, and black.
Also Read: Soya Bean: 5 Splendid Health Benefits Of This Protein-Rich Legume
Nutrient-Dense
Soybeans are packed with essential nutrients, including protein, fiber, vitamins, and minerals. They are also rich in folate, iron, and calcium, which contribute to overall health and well-being.
Promotes Heart Health
Soybeans contain high amounts of polyunsaturated fats, including omega-3 fatty acids. These healthy fats help lower cholesterol levels, regulate blood pressure, and reduce the risk of cardiovascular diseases.
Rich in Antioxidants
Soybeans are loaded with antioxidants such as isoflavones and phenolic compounds, which protect the body from free radical damage and oxidative stress. Including soybeans in your diet may lower the risk of chronic diseases.
Packed with Vitamins/Minerals
Soybeans are an excellent source of micronutrients, including iron, calcium, magnesium, and vitamin K. These nutrients play a crucial role in supporting bone health, boosting immunity, maintaining iron levels, and improving energy levels.
Supports Weight Management
The high protein and fiber content in soybeans makes them a great food choice for weight management. They help keep you full for longer, reducing hunger cravings and supporting healthy weight loss.
Which Is Healthier?
Both soya chunks and soybeans offer unique health benefits. If you are looking for a lean, high-protein food with minimal fat, soya chunks are the better choice. However, if you prefer a nutrient-rich food containing healthy fats, fiber, and essential vitamins, soybeans are the ideal option. The best approach is to incorporate both into a balanced diet based on your nutritional needs and health goals.
Ways to Add Soya Chunks and Soybeans to Your Diet
Both soya chunks and soybeans can be excellent additions to your meals:
Soya Chunks:
Soak them in warm water for 10 minutes before cooking to soften them.
Add them to rich curries, stir-fries, or soups for a meaty texture.
Use them in wraps, sandwiches, or as a stuffing for parathas for extra nutrition.
Mix them into gravies for a protein-packed meal.
Soybeans:
Boil and add them to salads or grain bowls for extra nutrition.
Use soybeans to make homemade soy milk or tofu.
Blend them into smoothies for a protein and energy boost.
Conclusion
Both soybeans and soya chunks are excellent sources of plant-based protein, offering numerous health benefits. However, soya chunks contain more protein due to their lower fat content. Whether you choose soya chunks for their high protein and low-fat value or soybeans for their wholesome nutrient profile, both contribute to a well-balanced diet. Try experimenting with different recipes to enjoy the best of both protein sources.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
https://www.thepharmajournal.com/archives/2023/vol12issue6/PartBF/12-6-337-512.pdf
A review on plant-based proteins from soybean: Health benefits and soy product development
Author links open overlay panel
Pingxu Qin , Taoran Wang , Yangchao Luo
https://www.sciencedirect.com/science/article/pii/S2666154321001678
https://www.researchgate.net/publication/343021410_Soybean_and_Its_Products_Nutritional_and_Health_Benefits
