Soya bean dal is a popular legume that is used in a variety of dishes, especially in vegetarian and vegan diets, due to its rich nutritional profile. Known for being a high-quality source of protein, soya beans are packed with essential nutrients, making them a great addition to your meals. In this article, we will explore the protein content in 100 grams of soya bean dal, along with other nutritional benefits, and provide insights into its role in a healthy diet.
Soybeans 101: Nutrition Facts and Health Effects
Soya beans, often referred to as soybeans, are a legume native to East Asia, known for their high nutritional value. They are rich in protein, fiber, and essential vitamins and minerals, making them a staple in many vegetarian and vegan diets. Soy protein isolate, a highly concentrated form of protein derived from soybeans, is commonly used in protein supplements, meat substitutes, and other food products.
How We Vet Brands and Products
When it comes to choosing the right soybean products like soya bean dal, it’s essential to consider the quality and nutritional profile of the product. We vet the brands and products based on the following criteria:
Protein Content: The higher the protein content, the more beneficial the product is, especially for vegetarians and vegans.
Purity and Ingredient List: Ensuring that the product contains minimal additives, preservatives, or artificial ingredients.
Sourcing and Sustainability: Whether the product is sourced from organic or sustainable farms.
Brand Reputation: Customer reviews, certifications, and product transparency.
Nutrition Facts
Soya beans are an excellent source of protein, fiber, healthy fats, and various vitamins and minerals. Below is a breakdown of the key nutrients found in 100 grams of soya bean dal:
| Attribute | Value per 100g |
|---|---|
| Protein | 36 grams |
| Calories | 450 kcal |
| Carbohydrates | 30 grams |
| Fat | 20 grams |
| Fiber | 9 grams |
| Calcium | 277 milligrams |
| Iron | 15 milligrams |
| Magnesium | 280 milligrams |
Protein
Soya bean dal is an excellent source of plant-based protein, offering about 36 grams of protein per 100 grams. This is a higher amount than many other plant-based sources like tofu protein per 100g (8 grams) or oats protein per 100g (12 grams). It’s also comparable to chicken protein per 100g (about 31 grams) but offers a more sustainable, plant-based alternative.
The protein in soya beans is complete, meaning it contains all nine essential amino acids that the body cannot produce on its own. Soy protein isolate, which is derived from soybeans, is often used in protein powders and other dietary supplements due to its high-quality protein content.
Fat
Soya bean dal contains healthy fats, with approximately 20 grams of fat per 100 grams. Most of the fat in soya beans is polyunsaturated fat, which includes omega-3 and omega-6 fatty acids, which are beneficial for heart health. However, it's important to balance fat intake as part of an overall healthy diet.
Carbs
Soya bean dal contains 30 grams of carbohydrates per 100 grams, of which a significant portion is fiber. This makes it a great food for maintaining stable blood sugar levels and promoting digestive health.
Fiber
At 9 grams of fiber per 100 grams, soya bean dal is an excellent source of dietary fiber, which helps support healthy digestion, regulate blood sugar levels, and promote feelings of fullness. The high fiber content in soya beans makes them an ideal choice for those looking to increase their fiber intake.
Vitamins and Minerals
Soya beans are rich in several essential vitamins and minerals, making them a valuable food source for overall health. Here are some of the key vitamins and minerals found in soya bean dal:
Calcium: 277 mg – Essential for strong bones and teeth.
Iron: 15 mg – Helps prevent iron-deficiency anemia and supports healthy red blood cell production.
Magnesium: 280 mg – Vital for nerve function, muscle health, and the regulation of blood sugar levels.
Other Plant Compounds
In addition to the macronutrients mentioned above, soya beans contain several beneficial plant compounds that contribute to their health-promoting properties.
Isoflavones
Isoflavones are a type of phytoestrogen found in soya beans that mimic the effects of estrogen in the body. These compounds have been studied for their potential health benefits, including supporting heart health, bone health, and hormonal balance, particularly in postmenopausal women. Isoflavones may also play a role in reducing the risk of certain cancers, such as breast and prostate cancer.
Health Benefits of Soybeans
Incorporating soya bean dal into your diet can provide a wide range of health benefits. Below are some of the top health benefits of consuming soybeans:
1) Heart Health
The healthy fats in soya bean dal, particularly omega-3 fatty acids, have been shown to improve heart health by lowering cholesterol levels and reducing inflammation. The high fiber content also helps manage cholesterol levels, reducing the risk of cardiovascular disease.
2) Strong Bones
Soya beans are rich in calcium, which is crucial for maintaining bone density and preventing osteoporosis. They also contain magnesium, which works synergistically with calcium to strengthen bones.
3) Gastrointestinal Health
The fiber in soya bean dal promotes regular bowel movements and supports a healthy gut microbiome. Fiber also aids in the prevention of constipation and reduces the risk of digestive disorders such as diverticulitis.
4) Diabetes Management
Because soya beans are low on the glycemic index, they are an excellent food choice for people with diabetes. The fiber content helps regulate blood sugar levels, preventing spikes in glucose levels.
5) Weight Loss Support
High in protein and fiber, soya bean dal can help with weight management by promoting satiety and reducing hunger. The protein helps build lean muscle mass, while the fiber keeps you feeling full for longer.
6) Hormonal Imbalance
The iso-flavones in soya beans act as phytoestrogens, which can help balance hormone levels, especially in women during menopause. This can lead to improvements in symptoms like hot flashes and mood swings.
Soya Chunks Nutrition Value
Just like soya bean dal, soya chunks are another highly nutritious food made from soybeans. They are a great source of protein, providing about 52 grams of protein per 100 grams. Below is a summary of the nutritional content of soya chunks:
| Attribute | Value per 100g |
|---|---|
| Protein | 52 grams |
| Calories | 345 kcal |
| Carbohydrates | 33.6 grams |
| Fat | 0.5 grams |
| Fiber | 13 grams |
| Calcium | 350 milligrams |
| Iron | 20 milligrams |
| Magnesium | 200 milligrams |
The Wonderful Properties of Soya Chunks
Protein Powerhouse
With 52 grams of protein per 100 grams, soya chunks are an excellent protein source, especially for vegetarians and vegans. They provide a complete protein, containing all nine essential amino acids, similar to animal-based proteins like chicken breast protein per 100g.
Low in Fats
Soya chunks are extremely low in fat, making them a heart-healthy choice for those looking to reduce saturated fat intake.
Fibre-Filled Goodness
The high fiber content in soya chunks helps support digestive health and weight management by promoting satiety.
Essential Minerals Source
Soya chunks are rich in calcium, iron, and magnesium, supporting strong bones, healthy blood, and proper muscle function.
Vitamins on Board
Rich in B vitamins, soya chunks help support metabolism and cellular function.
Culinary Chameleons
Soya chunks absorb the flavor of whatever dish they are added to, making them versatile in a variety of recipes.
Benefits of Soya Chunks
Heart Health
Strong Bones
Gastrointestinal Health
Diabetes Management
Weight Loss Support
Hormonal Imbalance
What Are the Different Ways to Use Soya Chunks?
Soya Chunk Curry
Soya Chunk Biryani
Soya Chunk Kebabs
Soya Chunk Pulao
Soya Chunk Cutlets
Soya Chunk Bhurji
Soya Chunk Chilli
Other Potential Use of Soya Chunks as a Meat Substitute
Soya chunks can replace meat in various recipes, offering a plant-based protein alternative to animal proteins like chicken protein per 100g.
Soya Chunks Side Effects
1) Allergic Reactions
Some individuals may be allergic to soy, leading to symptoms like hives, swelling, or difficulty breathing.
2) Thyroid Function
Excessive consumption of soy may interfere with thyroid function in certain individuals.
3) Dizziness
Some people may experience dizziness or a feeling of lightheadedness after consuming soy products.
4) Processing Additives
Some soya chunks may contain added preservatives or processing chemicals that could cause adverse reactions.
Precautions to Take with Soya Chunks
Always opt for organic or non-GMO soya chunks to reduce exposure to pesticides and additives.
If you have a thyroid condition or soy allergy, consult your healthcare provider before consuming soya chunks.
Soya Chunks Recipes
Soya Chunk Curry
Soya Chunk Biryani
Soya Chunk Kebabs
Soya Chunk Pulao
Soya Chunk Cutlets
Soya Chunk Bhurji
Soya Chunk Chilli
FAQs
How much protein is in 100 grams of soya bean dal?
There is approximately 36 grams of protein per 100 grams of soya bean dal.Is soya chunks a good source of protein?
Yes, soya chunks contain about 52 grams of protein per 100 grams, making them an excellent source of plant-based protein.What are the health benefits of soya beans?
Soya beans provide numerous health benefits, including support for heart health, strong bones, digestive health, and diabetes management.Are there any side effects of eating soya chunks?
Potential side effects include allergic reactions, thyroid issues, dizziness, and exposure to additives in processed soya chunks.
Conclusion
Soya beans and soya chunks are rich sources of high-quality protein, making them ideal choices for those looking to increase their protein intake, especially in plant-based diets. They offer a variety of health benefits and can be used in a range of dishes. However, it's essential to consume them in moderation and be mindful of any potential side effects.
