Are Soya Chunks Harming Your Gut More Than Junk Food?

Soya chunks are often seen as a vegetarian superfood, especially in Indian households, where they are marketed as affordable, protein-rich substitutes for meat. However, gut health expert Tanisha Bawa has cautioned that these popular soy-based products may not be as healthy as many believe. In fact, she suggests that soya chunks could be more harmful than junk food because of how they are made and how they affect the body.

The Myth of “High-Protein” Soya Chunks

Soya chunks, soya chaap, and soy milk are usually promoted as high-protein options for vegetarians. The “protein-rich” label is misleading. She explains that most soya chunks are industrially processed and contain 80–90% refined flour rather than pure protein.
This high amount of refined flour can cause rapid spikes in blood sugar levels. Instead of providing sustained energy and quality nutrition, they often act as “empty calories” with very little genuine protein benefit.

Impact on Gut and Hormone Health

Soya nuggets fall under ultra-processed foods, which can damage gut health and worsen inflammation in the body. Frequent consumption may disturb blood sugar balance, strain the digestive system, and increase risks linked to chronic inflammation.
Furthermore, soy products contain anti-nutrient compounds that interfere with the absorption of essential vitamins and minerals. This makes it harder for the body to get the nutrients it needs, which can have long-term effects on both gut and hormone health.

Healthier Protein Alternatives

Peas and mushrooms – whole-food sources with fiber and micronutrients.
Spirulina – a nutrient-dense superfood.
Organic tempeh – a less processed soy option with probiotics.
Vegan pea protein or quality vegan protein shakes – for those needing supplements.
Whole grains like quinoa and amaranth, especially when combined with peas.
Chia seed puddings enriched with vegan protein.
Nuts, seeds, and almond butter – healthy fat and protein boosters.

Conclusion

While soya chunks may appear to be an inexpensive protein solution, experts caution that they are heavily processed and can harm gut health, blood sugar stability, and nutrient absorption. Choosing whole, plant-based protein alternatives can provide much better support for overall health and well-being.

Source: Inputs from various media Sources

Priya Bairagi

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I’m a pharmacist with a strong background in health sciences. I hold a BSc from Delhi University and a pharmacy degree from PDM University. I write articles and daily health news while interviewing doctors to bring you the latest insights. In my free time, you’ll find me at the gym or lost in a sci-fi novel.