Saw that soya chaap viral video? Experts tell you why it's so unhealthy

Do you remember that phase when our parents had a sudden realisation that soybeans are good for health, and our kitchens were filled with soybean nuggets, chunks, and other soy-based ingredients?

We can discuss later whether these choices were healthy or not, but this soybean craze also led to the rise of soya chaap.

From appetisers to the main course, soya chaap has made its place everywhere, especially in North India and for vegetarians, and all of us have enjoyed eating these dishes (we get you).

However, a video showing the making process of soya chaap has now gone viral on the web, and if you have seen it, we know that you won’t be having soya chaap again for the sake of hygiene.

But if you haven’t, brace yourself:

Several social media users have also been claiming that soya chaap is high in calories as it contains maida (all-purpose flour), butter, and oil.

India Today got in touch with a few experts to find out if you should be adding soya chaap to your diet.

First, understand the numerous health benefits of soybean

• “Soybeans contain high amounts of protein, including all essential amino acids,” says Karthigai Selvi A, head, clinical nutrition and dietetics, Gleneagles BGS Hospital Kengeri, Bengaluru.
• They are also a rich source of calcium, iron, zinc, phosphorus, magnesium, B-vitamins, Omega-3 fatty acids, and fibre.
• A diet with significant soy protein reduces total cholesterol, LDL cholesterol (‘bad’ cholesterol), and triglycerides.
• Many soy foods are naturally high in calcium. In addition, soybeans also contain magnesium and boron, which are important cofactors of calcium for bone health.
• Adding to this, Dr Sangeeta Tiwari, clinical nutritionist, Artemis Lite, Delhi, shares that consumption of soybean may help reduce the risk of heart disease and manage blood sugar levels.
• Incorporating soy into your diet in moderation can contribute to overall health and well-being.
• “Soya is low in saturated fat and high in protein and fibre, making it a satisfying option for those looking to manage their weight,” mentions Dr Archana Batra, Gurugram-based dietitian, and certified diabetes educator.

Soybeans are good for your health (Photo: Unspalsh/Daniela Paola Alchapar)

Are soy and soya chaap the same?

If you think that soya chaap is a good for your health, you might be wrong.

“Soya and soya chaap are derived from the same source, soybeans, but they are not the same. Soya is the bean itself, while soya chaap refers to a specific dish made from soybean protein. Although they come from soybeans, soya chaap is a processed form of soy used in culinary creations,” explains Dr Tiwari.

Dr Batra further states that soya chaap is made from soy protein isolate, which is extracted from soybeans.

“While soya chaap contains the nutritional benefits of soybeans, its healthiness largely depends on how it’s prepared and consumed,” adds Jyotima Srivastava, clinical dietitian, Regency Hospital, Lucknow.

Sharing the nutritional value of soya chaap, Karthigai Selvi A shares, “The calorific value of 100 gm soya chaap provides around 120 kcal, 1.5 gm fat, 13 gm protein, 11 gm carbohydrate, 2 gm sugar, and 3 gm dietary fibre with more sodium.”

Let’s talk about the viral video

As for Dr Sangeeta Tiwari, the viral video raises valid concerns about the nutritional content and potential health risks associated with consuming soya chaap prepared in certain ways.

“Its high-calorie and refined flour (maida) content, along with excessive use of oil and butter, can definitely contribute to health issues. While soya chaap can be a delicious dish, eating it in moderation and choosing healthier preparation methods are advisable to mitigate these risks and enjoy it as part of a balanced diet.”

However, Jyotima Srivastava feels that the video may exaggerate the drawbacks of preparing soya chaap.

“It wouldn’t be correct to call it the ‘worst junk food’,” she says.

Eating soya chaap to lose weight? It can lead to weight gain

• The experts say that continuous consumption of soya chaap, especially when prepared with high-calorie ingredients like oil, butter, and refined flour, can contribute to weight gain.
• These ingredients are calorie-dense and can easily lead to excessive calorie intake if consumed regularly without balancing it with physical activity or other lower-calorie foods.
• Furthermore, deep-frying methods used in some preparations can further increase the calorie content.

While soya itself is a source of protein, the preparation methods and accompanying ingredients in soya chaap play a key role in determining its overall impact on weight.

Karthigai Selvi A mentions that soya chaap has 60 per cent maida and 40 per cent soy along with sugar, salt, and oil.

It’s problematic!

• You must know that continuous consumption of soya chaap prepared with unhealthy ingredients can lead to various health issues apart from weight gain.
• The high fat and calorie content, combined with deep-frying methods, may result in increased cholesterol levels and an increased risk of heart disease.
• The excessive use of refined flour can spike blood sugar levels, potentially leading to insulin resistance and Type 2 diabetes over time.
• It can also lead to digestive issues like bloating and constipation.

Soya chaap isn’t very healthy (Photo: Getty Images)

Meanwhile, Dr Archana Batra shares that hygiene and preparation are crucial factors to consider when consuming soya chaap. It is essential to ensure that it is prepared in a clean environment, using fresh ingredients, and cooked thoroughly to avoid foodborne illnesses.

She adds that the reuse of oil by vendors for frying soya chaap can pose health risks, as it can lead to the formation of harmful compounds due to repeated heating. So, it is advisable to choose options that use fresh oil for frying or opt for grilled or baked versions for a healthier alternative.

Know your alternatives

While soya chaap does contain protein and nutritional benefits that are there in soybeans, the other ingredients added while making it can make it a bit unhealthy. So, it is important to consider the alternatives.

• Even if you wish to add soya chaap to your diet, consider grilling or baking the soy protein instead of deep-frying.
• The experts also suggest that you can use ingredients like tofu, legumes, quinoa, and paneer to make alternative vegetarian dishes instead of soya chaap.
• Further, consuming soybeans is much more nutritious than processed soya chaap. You can also try making a dish using tempeh, which is made using fermented soybeans.

The last bite

Before you go, understand that soya chaap’s healthiness depends on its preparation method. Choosing healthier cooking methods and being mindful of added ingredients can make it a nutritious addition to a balanced diet. Moderation is the key to enjoying its benefits while minimising potential health risks.