Is Soya Healthy For Weight Loss? 4 Benefits And A Recipe To Try
Image Credit: ANMOL Health/facebook

Weight loss is a very challenging task, but with consistent efforts, the desired goal can be achieved. A little workout and a proper diet are enough to make your dream come true. But most people think they can shed extra kilos by skipping meals or eating less; the reality is very different. Our body needs essential nutrients for smooth functioning, and an inefficient diet can increase the risk of various problems like fatigue and heart disease.

You only need to keep an eye on what you are eating and your calorie intake. There are many natural and nutritious options that can aid the weight loss journey, and soya chunk is one of them. Derived from soybeans, it is a plant-based protein that not only offers numerous health benefits but also has the potential to support your weight loss goals. According to Healthline, soya is a good source of several vitamins and minerals, such as vitamin K, folate, copper, and phosphorus.

Video Credits-Hebbars Kitchen/YouTube

Here are four reasons to include soya in your weight-loss diet:

High In Protein And Low In Calories 

Soya is known for its impressive protein content. A 100-gram serving of soya contains approximately 36 grams of protein, making it an important source for people looking to lose some kilos. Protein plays a vital role in weight management as it helps boost satiety, reduce appetite, and increase metabolism. By including soya in your meals, you can feel full for a long time, leading to a lower calorie intake.

Enhances Metabolic Rate

A faster metabolic rate can contribute to weight loss. According to Healthline, soya contains bioactive compounds, such as isoflavones, which have been found to have a positive impact on metabolism. These compounds can help increase the rate at which the body burns calories, which is good for weight loss.

Lowers Calorie Intake 

Soya products, including the chunks, are generally low in calories compared to animal-based foods. Replacing high-calorie meat and dairy products with soya-based alternatives can significantly reduce overall calorie consumption, making it easier to lose weight. They are high in fibre, which also aids digestive health.

Regulates Blood Sugar Levels

Regulating blood sugar levels is necessary for managing weight, as sudden spikes can trigger cravings for unhealthy and high-calorie foods. According to Healthline, soya has a low glycemic index, which helps regulate blood sugar levels. This also reduces the risk of heart disease and supports weight loss.

Here is an easy recipe to include soya chunks in your weight loss diet:

Spicy Soya Chunks Masala

Total Time: 30 minutes



For soya chunks

  • 2 cups soya chunks (soaked in hot water for 10 minutes)
  • 1/2 teaspoon chilli powder
  • 1/2 teaspoon garam masala
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt

For masala 

  • 1 onion, diced
  • 3 cloves of garlic, minced
  • 3/4 cup of water
  • 1/2 cup tomato puree
  • 1 teaspoon of coriander powder
  • 3/4 teaspoon garam masala
  • 1/2 teaspoon chilli powder


  • Using your hands, gently squeeze out excess moisture from the soya chunks. Place them in a bowl and add the chilli powder, garam masala, and salt. Toss well. Set it aside.
  • Heat up a tablespoon of oil in a non-stick pan. Once the pan is heated, add the onion and sauté for 3–4 minutes until translucent. Next, add the garlic and sauté for another minute.
  • Now, add in the rest of the ingredients needed for masala. Bring the mixture to a boil, then lower the heat to a gentle simmer. Let it simmer, covered, for about 10 minutes.
  • Lastly, toss your soya chunks into the pan and stir to combine. Let it cook for several minutes, or until the mixture appears dry. Your soya masala is ready to be served!