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Soya nuggets and soya chaap, often promoted as convenient high-protein foods for vegetarians, may not deliver the nutritional benefits many consumers expect, according to gut health and hormone health expert nutritionist Tanisha Bawa.

 

These products are commonly chosen as alternatives to fried snacks and fast food because of their texture, taste and protein-focused image. However, Bawa has cautioned that several processed varieties may contain a substantial amount of refined flour and could place additional stress on digestion and nutrient absorption.

 

In a recent Instagram post, Bawa said some soya nuggets and chaap products contain 80 to 90% refined flour. She warned that this composition may raise blood sugar levels, meaning consumers who believe they are eating a protein-rich food could instead be consuming mostly refined carbohydrates.

 

Bawa also advised caution because soya products may contain anti-nutrients, which she said can interfere with the absorption of other nutrients. Ultra-processed versions may further include additives and refined ingredients, reducing their overall nutritional value.

Plant-based alternatives to processed soya

Vegetarians do not have to rely on soya nuggets or chaap to meet their daily protein requirements. Bawa recommends combining a variety of cleaner plant-based foods rather than depending on a single product marketed as a protein source.

• Peas
• Mushrooms
• Spirulina
• Organic tempeh
• Vegan pea protein from clean-label brands
• Quality vegan protein shakes
• Whole grains such as quinoa and amaranth, combined with peas for additional protein
• Chia puddings fortified with vegan protein
• Nuts, seeds and almond butter

Importance of a balanced diet

Bawa's recommendations focus on dietary variety instead of treating one food as a complete solution for protein intake. Combining different plant-based sources each day can help vegetarians work towards their protein goals while limiting dependence on heavily processed soya products.

 

Consumers considering soya chaap or nuggets as a regular protein source may therefore need to check the ingredients and nutritional composition before including them in their diet.