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Dec 09

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Super Vegan food – Soya nuggets

Soya chunks or soya nuggets are made up of soy beans after extracting the soy oil, which is known for its high protein content. For vegetarians soya nuggets are a very healthy option as it is an easiest option to include proteins in the diet. Just one serving (30 gms) of soybean provides almost an equal amount of protein as non-vegetarian food items.

soya nuggets

There’s no doubt that soybean is an unmatched legume with high quality protein, low saturated fat, no cholesterol and huge amounts of isoflavones/ phytoestrogens—disease fighting nutrients.
Products made from soya bean are- soy flour, soy dal, soy drink, soy nuggets, granules and tofu.
In this article we are studying why soya nuggest should be eaten every week.
Complete Protein
We all need proteins as they are required by the body in large amounts for cell repair, immune function and muscle growth. A 3.5-ounce serving of soya chunks contains over 54 grams of protein. The recommended daily intake of protein is 56 grams for men and 46 grams for women.

Carbohydrates
What separates meat alternatives from actual meats is their carb contents. Regular meat is carb-free, but soya chunks contain a high amount. This is because they derive from beans, which are carb-containing foods. A 3.5-ounce serving of soya chunks contains just under 30 grams of carbs. The recommended intake of carbs for the average adult is 130 grams. Carbs are a primary source of fuel for the body. Athletes who train rigorously for an extended period of time need a higher amount to meet these demands. A daily intake of 250 grams is more optimal.

Calories
Soya chunks have proteins, carbs and little amount of fat, which is why they are a perfect food for weight watchers. A 3.5-ounce serving has about 336 calories. Based on a 2,000-calorie diet, this comprises about 18 percent of your total intake.

Iron
Women usually lack in iron due to menstrual cycle they undergo every month. Iron is an electrolyte mineral needed for oxygen transport in the body. Soya chunks have a very high concentration of iron. A 3.5-ounce serving contains just over 21 milligrams. Males aged 19 and older and females 51 and older need 8 milligrams a day. Women from 19 to 50 however, need 18 milligrams a day. One serving of the chunks provides more than 100 percent of the recommended daily intake for both genders.

Calcium
Calcium is another electrolyte that helps strengthen bones and teeth and also aids in muscle contractions. Soya chunks contain over 530 milligrams of calcium per 3.5-ounce serving. The daily recommendation for this mineral is 1,000 milligrams for men 19 to 70 and women 19 to 50. Women aged 51 and older, and men aged 71 and older should get 1,200 milligrams a day.

So these are the enough reasons to start consuming soya chunks. In a week, twice your diet should have soya bean, or soya chunks.

Soya protects us from many disease:

HEART DISEASE: Soy protein protects against various heart diseases and hypercholesterolemia as it decreases LDL (bad cholesterol) significantly, increases HDL (good cholesterol).

OBESITY: Soybean has an exceptionally high satiety value. It is filling and has a low glycemic index. Besides, it is high on nutrition and low on calories and so ideal for weightwatchers.

DIABETES: Soybean is the only agent which has been found to reverse diabetes and kidney diseases (nephropathy). Its exceptionally low glycemic index helps in blood sugar management.

CANCER: Studies have shown that populations consuming higher amounts of soybeans have a low occurance of cancer and many other chronic ailments.

OSTEOPOROSIS: Brittle bones caused by calcium deficiency is a common condition in developing countries. But epidemiological studies have shown that vegetarian women who consume soybean regularly, have lower rates of osteoporosis

 

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