One of the best sources of plant-based proteins, Soybeans or Glycine Max, has been a staple for Indian households for many years.
Packed with essential amino acids, vitamins, and minerals, they are an excellent alternative to meat, making them ideal for individuals looking to add plant-based proteins to their diet.
Soya chunks can be a versatile and tasty addition to your meals. With a dry weight high protein content of around 36-56%, soybeans can help build muscle or increase your calorie intake healthily.
In this blog, we have discussed how to eat soya chunks for weight gain, which can be included in a diet for sustainable weight gain, and how Indyte can effectively help in this endeavor.
Principle Of Healthy Weight Gain
The common misconception is that one can gain weight by simply eating calorie-rich food and increasing fat intake.
A calorie surplus is important for weight gain, but to see longer-lasting results, adopting sustainable and healthy diet habits is also important.
The role of soya chunks in weight gain highlights how one can include this plant protein in one’s diet to improve one’s weight-gain journey.
Nutritional Value of Soya Chunks
Soya Chunks are high in protein content but also contain a good intake of fats and carbohydrates.
High Protein Content:
Soybeans or soya chunks are the best sources of plant-based proteins. One cup of boiled protein can boost your protein intake by around 31 grams.
Although not as good as some animal proteins, they are an excellent alternative for vegetarians and vegans looking to meet their protein requirements.
Rich in Calories
While soya chunks are a good source of protein, they are also relatively high in calories. This can benefit those looking to increase their overall calorie intake or build muscle mass. However, it’s important to consume soya chunks in moderation and consider your overall dietary needs.
Other Nutritional Benefits
In addition to protein, soya chunks offer a range of other nutritional benefits:
- Fiber: Soya chunks are a good source of dietary fiber, which aids in digestion and promotes gut health.
- Iron: They contain a decent amount of iron, an essential mineral for blood production.
- Calcium: Soya chunks are fortified with calcium, making them a valuable source for vegetarians and vegans who may struggle to get enough calcium from other dietary sources.
- Phytoestrogens: These plant-based compounds, also known as isoflavones, have been linked to various health benefits, including reducing the risk of heart diseases.
Benefits of Soya Chunks For Weight Gain
There are several benefits of soya chunks for weight gain that can make a person consider including them in his diet.
- Muscle Development and Recovery
Soya chunks are packed with protein, a crucial macronutrient for muscle growth and repair. Protein helps build and maintain muscle mass, which can contribute to increased weight and a more toned physique.
Soya chunks contain all nine essential amino acids, making them a complete protein source. These amino acids are vital for muscle synthesis and recovery after workouts.
- Soya Chunks in a Calorie-Surplus Diet
To gain weight, you need to consume more calories than you burn. Soya chunks and other superfoods, such as makhana, can be valuable to a calorie-surplus diet. They are relatively high in calories and provide a concentrated energy source and protein.
- Convenience and Affordability
One of the advantages of soya chunks is their convenience and affordability. They are widely available in grocery stores and online retailers and are often more budget-friendly than animal-based protein sources like meat.
How to Incorporate Soya Chunks into Your Diet for Weight Gain?
Soya chunks are a versatile plant-based protein source easily incorporated into various dishes to support weight gain.
Here are some creative ideas:
- Experiment with Different Flavors: Soya chunks come in various flavors, including plain, smoked, and seasoned. Try different options to find your favorites.
- Prepare Ahead: Cook a large batch of soya chunks in advance and store them in the refrigerator for quick and easy meal prep.
- Combine with Other Protein Sources: For a balanced diet, consider combining soya chunks with other protein sources, such as legumes, nuts, or seeds.
Best Soya Chunk Recipes for Weight Gain
Soya chunks are a versatile plant-based protein source that can be incorporated into various dishes to support weight gain.
Here are some delicious and nutritious soya chunk recipes for weight gain:
Soya Chunk Stir-Fry with Vegetables and Rice
Ingredients:
- 1 cup cooked soya chunks
- 1 cup mixed vegetables (broccoli, carrots, bell peppers)
- 1 tablespoon soy sauce
- 1 teaspoon garlic paste
- 1 teaspoon ginger paste
- 1 tablespoon oil
- 2 cups cooked rice
- Salt to taste
Instructions:
- Heat oil in a wok or large skillet.
- Add garlic and ginger paste, and cook for 30 seconds.
- Add soya chunks and vegetables, and stir-fry for 5-7 minutes.
- Add soy sauce and salt to taste.
- Serve with cooked rice.
Soya Chunk Curry
Ingredients:
- 1 cup cooked soya chunks
- 1 onion, chopped
- 2 cloves garlic, minced
- 1-inch piece ginger, grated
- 1 tablespoon curry powder
- 1 teaspoon cumin powder
- 1 teaspoon garam masala
- 1 can (14.5 oz) coconut milk
- 1 cup water
- Salt to taste
Instructions:
- Heat oil in a pot.
- Add onion, garlic, and ginger, and cook until softened.
- Add curry, cumin, and garam masala, and cook for 30 seconds.
- Stir in coconut milk, water, and salt.
- Add soya chunks and simmer for 10-15 minutes or until the sauce thickens.
Soya Chunk Pulao
Ingredients:
- 1 cup cooked soya chunks
- 1 cup basmati rice
- 1 onion, chopped
- 2 cloves garlic, minced
- 1-inch piece ginger, grated
- 1 teaspoon garam masala
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 2 cups water
- Salt to taste
- Ghee or oil for cooking
Instructions:
- Rinse the rice and soak it in water for 30 minutes.
- Heat ghee or oil in a pot.
- Add onion, garlic, and ginger, and cook until softened.
- Add garam masala, cumin powder, and coriander powder, and cook for 30 seconds.
- Add rice, soya chunks, water, and salt.
- Bring to a boil, then reduce heat and simmer for 15-20 minutes or until the rice is cooked.
Soya Chunk Paneer Wraps
Ingredients:
- 1 cup cooked soya chunks
- 1 cup crumbled paneer
- 1/2 cup chopped onions
- 1/2 cup chopped bell peppers
- 1/4 cup chopped cilantro
- 1 tablespoon lemon juice
- 1 teaspoon garam masala
- Salt to taste
- 4 whole-wheat tortillas
Instructions:
- In a bowl, combine soya chunks, paneer, onions, bell peppers, cilantro, lemon juice, garam masala, and salt.
- Divide the mixture among the tortillas.
- Roll up the tortillas and serve.
These are just a few delicious and nutritious soya chunk recipes that can help you gain weight and build muscle.
Tips for Maximizing: How to Eat Soya Chunks for Weight Gain
Indyte can help with weight gain with effective strategies, including incorporating soya chunks and other healthy foods into your diet.
Here are some effective tips to help you maximize your weight gain while including soya chunks in your diet:
Meal Prepping for Consistency
Cook a large quantity of soya chunks in advance and store them in the refrigerator or freezer for easy access. This will help you stay consistent with your meals and avoid skipping protein-rich meals.
Plan your meals ahead of time to ensure you’re consuming enough calories and protein.
Combine with High-Calorie Sides
Pair soya chunks with high-calorie starchy carbohydrates like rice, potatoes, or whole-grain bread to increase your overall calorie intake.
Add healthy fats like avocado, olive oil, or nuts to boost calories and promote nutrient absorption.
Use Healthy Fats for Cooking
Olive oil adds healthy fats and enhances the flavor of stir-fries, curries, and other dishes. Coconut oil can also be used for cooking and adds a unique flavor.
Snack on Soya Chunks
Combine soya chunks with nuts, seeds, or dried fruits to create protein-rich snacks. Spread hummus on a whole-grain wrap and add cooked soya chunks, vegetables, and your favorite toppings for a satisfying and filling snack.
Indyte: Your Trusted Partner In Your Weight Gain Journey
As your weight gain consultant, Indyte understands that gaining weight healthily can be challenging. Our team of experienced dietitians, led by Dt. Priyanka is dedicated to providing personalized guidance and support throughout your weight gain journey.
With Indyte, you can trust that you’re in the hands of experts committed to helping you achieve your weight gain goals safely and sustainably.
Bottom Line
Soybeans are rich protein sources packed with vitamins, minerals, and beneficial plant compounds. Including this in your diet can help with several other benefits besides helping in sustainable weight gain.
With Indyte, under the guidance of Dt. Priyanka, you can achieve your health goals without compromising your appetite or taste buds.