Are Soya Chunks Good for Diabetes?
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Shilpa Joshi
Shilpa Joshi is one of India’s leading dietitian and diabetes educator. At her clinic, she uses principles of Medical Nutrition Therapy (MNT) for preventive and therapeutic care of various health issues.
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At a family lunch, a bowl of soya chunk curry was placed on the table, and everyone started eating happily. One uncle paused while eating and asked seriously, “Is this chicken or veg?” Someone else smiled and asked another question, “Are soya chunks good for diabetes? The reply came instantly, “Yes!, It is called Vegetarian meat, and it helps to manage blood glucose levels when eaten in the right amounts.”
They can be an addition to a diabetes-friendly diet plan. Let us understand why soya chunks are good for blood sugar management and how they fit into a balanced, nutritious lifestyle.
If you are unsure which foods to include and how much to eat in your daily diet, you are not alone. Managing diabetes can feel stressful with so much mixed information around. That is where Fitterfly comes in: it provides clarity and confidence, helping you choose the right foods to support better blood sugar management.
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What are Soya Chunks?
Soya chunks are chewy pieces made from defatted soy flour, which is a byproduct of soybean oil extraction. They are often called “vegetarian meat” or “soya meat” because they are high in protein and have a meat-like texture when cooked. They can be added to curries, stir-fries, soups and salads.
What Is the Glycemic Index of Soya Chunks?
Soya chunks’ glycemic index is very low, typically around 15–20, which means they release glucose slowly into the bloodstream and help to prevent sudden spikes in blood sugar levels.
What Is the Nutritional Profile of Soya Chunks?
Soya chunks are packed with nutrients, making them a healthy addition to your diet. Nutritional breakdown of 100g of soya chunks, approximately, based on IFCT 2017.
| Nutrient | Amount |
| Energy | 345kcal |
| Carbohydrate | 33g |
| Protein | 52g |
| Total Fat | 1g |
| Total Fiber | 1g |
Health Benefits of Eating Soya Chunks for a Person with Diabetes?
Soya chunks are a diabetes-friendly food, rich in protein and essential nutrients. Some key health benefits for people with diabetes include:
- Helps Control Blood Sugar: With a low glycemic index (GI 15–20), soya chunks release glucose slowly, preventing sudden spikes in blood sugar.
- High in Protein: Provides a plant-based protein boost that supports muscle health and keeps you full for longer.
- Supports Weight Management: Low in fat and calories, soya chunks can help maintain a healthy weight, which is essential for managing diabetes.
- Good for Heart Health: Contains compounds that may help lower cholesterol and improve cardiovascular health, which is often a concern for people with diabetes.
- Versatile and Nutritious: Suitable for curries, stir-fries, soups, and salads, making it easy to incorporate into a balanced diet.
Also Read: Fitterfly-Are soya chunks good for weight loss? |
What are the Tasty and Healthy Soya Chunks Recipes for Diabetes?
Soya Chunks Curry: In this recipe, boiled and squeezed soya chunks are cooked in a simple tomato-based gravy with ginger and basic Indian spices using minimal oil. The curry is simmered until the soya chunks absorb the flavours.
It tastes best when eaten with multigrain roti rather than white rice. This dish provides a good source of plant-based protein and supports better blood sugar control when eaten in moderate portions.
Soya Chunks and Sprouts Salad: This refreshing salad is made by mixing boiled, chopped soya chunks with boiled sprouts, cucumber, tomato, lemon juice, and mild spices.
It is light, filling, and ideal for lunch or as a post-walk meal. The combination of protein and fibre helps slow down glucose absorption and supports stable post-meal blood sugar levels.
Soya Chunks Cutlet: Soya chunks cutlets are made by mincing boiled soya chunks, mixing them with boiled vegetables, oats powder, and mild spices, then shaping the mixture into cutlets and shallow-frying or air-frying with very little oil.
Using oats instead of breadcrumbs makes the cutlets healthier and more diabetes-friendly, while still being tasty and satisfying.
What are the Side Effects of Eating Too Many Soya Chunks?
Soya chunks are healthy when consumed in moderation, but overeating them may cause health issues.
- Digestive problems can occur because soya chunks are high in fibre and protein. Eating large amounts may cause gas, bloating, stomach discomfort, or loose stools, especially in people with a sensitive digestive system.
- Hormonal imbalance is another possible effect. Soya chunks contain natural plant compounds called phytoestrogens, which can act like estrogen in the body. When consumed in huge amounts over a long period, they may have a mild influence on hormonal balance in some individuals.
- Allergic reactions might occur in people sensitive to soy. Symptoms may include itching, rashes, swelling, or breathing difficulties.
- Kidney-related issues can arise if soya chunks are eaten in large quantities, especially by people with existing kidney problems. Eating too much of it may put extra pressure on the kidneys and can increase the chance of kidney stones, especially in people who are already at risk.
- Reduced mineral absorption is also a concern. Soya chunks contain natural compounds that can reduce the absorption of minerals such as iron and calcium. Over time, excessive intake may contribute to nutrient deficiencies.
Key Takeaway:
Soya chunks can be a healthy, diabetes-friendly food when consumed in appropriate portions and prepared with minimal oil. Soya chunks have a low glycemic index and high protein content, which helps improve blood sugar control, enhance satiety, and support weight and heart health.
However, they should not be overconsumed. Eating soya chunks in moderate portions and pairing them with fibre-rich foods like vegetables, dals, or whole grains makes them a smart addition to a balanced diabetes diet.
Note: As with any food, balance, portion control, and variety are the keys to managing diabetes effectively. |
How Fitterfly Can Help You?
Soya chunks, which have a low glycemic index and high-quality plant protein, can be a smart addition to a diabetes-friendly diet when consumed in appropriate portions.
At Fitterfly, we often recommend including soya chunks in meal plans to support better blood sugar control, improved satiety, and balanced nutrition.
Our expert Nutrition Coaches guide you on how much soya chunks to eat, how often to include them, and the best ways to pair them with fibre-rich foods like vegetables, dals, and whole grains to prevent blood sugar spikes. Meal plans are personalised based on your blood sugar levels, lifestyle, and food preferences.
In addition to nutrition support, our Fitness Coaches design customised exercise plans to improve insulin sensitivity. At the same time, our Success Coaches help you manage stress, sleep, and habits, key factors that strongly influence diabetes control.
📞 Call us at 08068507599 to learn more and take the first step towards healthier blood sugar levels.
A point to be remembered: Even though soya chunks are high in protein, they are not very rich in dietary fiber, so it’s good to pair them with vegetables, dals, or whole grains to boost fiber intake, especially for diabetes management.
This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
Frequently Asked Questions
Are soya chunks good for people with diabetes?
Yes, soya chunks are good for people with diabetes when eaten in moderation. They have a low glycemic index and are also rich in plant-based protein, which helps prevent sudden blood sugar spikes and keeps you full for longer.
Do soya chunks increase blood sugar levels?
No, soya chunks do not significantly increase blood sugar levels because they have a low glycemic index (around 15–20). However, portion size and cooking method matter. Eating large portions or deep-frying them may affect blood sugar control.
What is the glycemic index of soya chunks?
The glycemic index of soya chunks is low, typically 15-20. This means they release glucose slowly into the bloodstream, making them suitable for diabetes-friendly meals.
Are soya chunks better than chicken for diabetes?
Soya chunks and chicken both provide high-quality protein. Soya chunks are plant-based, low in fat, and contain no cholesterol, making them a good option for people managing diabetes and heart health. However, variety is important, and both can be included in balanced meals.
Can soya chunks help with weight loss in diabetes?
Yes, soya chunks can support weight loss in people with diabetes. Their high protein content increases satiety, reduces overeating, helps maintain muscle mass, and supports blood sugar management.
What is the best way to cook soya chunks for diabetes?
The best way to cook soya chunks for people with diabetes is to boil them and use as little oil as possible. Preparing them as curries, stir-fries, salads, or cutlets, using air frying or shallow frying, is healthier than deep frying.
What are the side effects of eating too many soya chunks?
Overeating soya chunks may cause bloating, digestive discomfort, hormonal imbalance, reduced mineral absorption, or kidney strain, especially in people with existing health conditions.
