Soya Chips Nutrition: 7 Reasons why it beats Potato Chips

Introduction

When it comes to evening snacking, potato chips seem to be our first choice. However, have you ever wondered if it is possible to find a substitute that will contain more protein, less calories and even provide more nutrients? Well, say hello to soya chips. 

Soya chips are a new protein-rich product which became very popular among health-aware customers, people who exercise regularly and parents who want something healthier for their kids to snack on.

Soya chips consist of textured vegetable protein (TVP), made from soya beans. It should be mentioned that unlike ordinary potato chips which contain empty calories and are usually fried, soya chips provide us with a variety of nutrients. 

In this article we are going to discuss 7 reasons why soya chips is better than potato chips

What are Soya Chips? 

Soya chips are crunchy and savory snacks that are mostly produced using defatted soy flour or texturized soy protein. Soya chips production involves the extrusion of soy protein in a manner where chips are formed. They are then flavored and cooked. Some types of soya chips require the addition of light oil frying to make them crunchy without losing their nutrients.

The different types of flavors found include salty, masala, tomato, and peri-peri flavors among others. This product has gone beyond being a niche health food item to becoming one of the regular snacks. It is important to note that many Direct to Consumer companies dealing with healthy snacks are selling soya chips.

What are Potato Chips? 

Potato chips are considered to be the number one consumed snack on earth and consist of thin slices of potatoes fried or baked to crispiness. Although potato chips taste good, regular potato chips do not contribute much nutritionally and usually have a very high content of carbs, calories, and fats.

A serving size of potato chips contains a lot of unhealthy elements and no nutrition at all. Potato chips include lots of saturated fat because of the deep-frying, high sodium levels as well as added preservatives and flavorings.

Nutritional Comparison: Soya Chips vs Potato Chips

7 reasons why Soya chips are better than potato chips

1. First Reason: More Protein for Building Muscles and Fullness

Soya chips are the most effective because they offer very high protein content. Potato chips, on the other hand, provide 2 grams of proteins for each portion, while soya chips give 10-12 grams. Therefore, soya chips are recommended for those individuals who need extra amounts of proteins, including vegans and vegetarians.

Protein is essential for muscle growth, recovery, and development. Hence, for all athletes and people involved in sports, soya chips are considered the best snack after training sessions, which will promote muscle recovery. At the same time, it provides you with the feeling of fullness, which means you will not eat excessively.

Some research indicates that snacks with high protein content contribute to regulating hormones controlling appetite and hunger. In other words, consumption of such snacks, such as soya chips, helps to eat less throughout the day.

Also read: Ragi chips for Weight Loss

2. Second Reason: Reduced Calorie Density

For individuals conscious about their calorie intake, calorie density is very important. On average, soya chips contain between 120 and 140 calories in a 30-gram serving while potato chips have between 160 and 170 calories. Such a calorie reduction by 25-30% accumulates gradually.

Such reduced calorie density can be attributed to the nutritional composition of the product. Soy protein contains less fat than potatoes if both products are deep-fried. Besides, some varieties of soya chips are baked or air-fried, which makes them even less calorie-dense.

Calorie counting does not guarantee success when it comes to weight control. It is not just the low calorie but the high protein content of the soya chips that contributes greatly to weight reduction. Proteins are known to increase thermogenic activities and preserve lean body mass during the process of weight reduction.

3. Reason three: Rich in Dietery fiber

Fiber is an important nutrient, which many people lack. The content of dietary fiber in soya chips is roughly 3-4 grams per serving, compared to just 1 gram in the same volume of potato chips. Fiber helps maintain proper digestion, maintains stable glucose levels in the blood, and helps maintain normal cholesterol levels.

Dietary fiber serves as a source of food for beneficial gut flora, which helps sustain a proper microbiome, and the function of the digestive system is related to immune response, psychological stability, and the prevention of diseases such as diabetes and heart disorders.

In addition, fiber in soya chips provides satiety. When fiber is combined with protein, the process of digestion slows down, and glucose levels become more stable. Thus, a person avoids experiencing energy lows typical for products containing high amounts of carbohydrates.

4. Reason four: Better Fatty Acid Profile with Less Saturated Fat

All fats are not alike, and the kind of fat in your snack will make a big difference when it comes to taking care of your heart. In other words, soya chips have lower amounts of saturated fats, with about 1 gram compared to potato chips that contain around 2.5 grams.

The soya beans have healthy fats like polyunsaturated fats and monounsaturated fats, such as the omega-3 and omega-6 fatty acids that are essential for good heart health. Most soya chip companies use the oils that have these fatty acids like sunflower oil or olive oil.

The high amount of saturated fats can increase LDL or bad cholesterol in one’s body that is detrimental to their health since it can increase the chances of heart diseases and strokes.

5. Reason five: Packed with essential vitamins and minerals 

Soya chips have a high micronutrient content and thus serve as important sources of vitamins and minerals. Soybeans contain naturally occurring iron, calcium, magnesium, potassium, and the B vitamins. One serving of soya chips provides you with a substantial percentage of your body's daily requirement of such vital micronutrients.

Iron facilitates the transport of oxygen in the body and serves as an energy source. There are about 2.5mg of iron in a serving of soya chips as opposed to just 0.5mg found in potato chips. This means that soya chips are ideal food products for vegetarians and women who are prone to iron deficiency.

Calcium ensures that bones remain healthy and strong, while magnesium facilitates more than 300 enzymatic processes, including energy formation and regulation of muscle contractions. Potassium regulates the flow of fluids in the body and also regulates blood pressure. The B vitamins include folate, B6, and B12 (in fortified foods).

6. Reason six: Lower Glycemic Index

The glycemic index is used to measure the rate at which blood sugar levels increase when one takes a particular food. High GI foods lead to fast increases in blood sugar levels and subsequent falls causing a rise and fall in energy as well as hunger. Potato chips contain refined carbohydrates that lead to a high glycemic index while soya chips have a relatively low glycemic index.

Soya chips contain protein and fiber among others that take time to be digested, meaning soya chips will result in steady glucose production in the body. For this reason, soya chips can make good snacks for individuals with diabetes and insulin resistance since they regulate blood sugar levels.

Having steady blood sugar levels reduces cravings for sweets and sugary foods. After eating potato chips, one may experience blood sugar spikes and subsequent falls resulting in cravings for more carbs and sweets.

7. Reason seven: Suitable for Vegetarian and Plant-based diets

As more people become vegetarians, vegans, or follow a plant-based diet, it gets difficult to find snacks that can help them supplement protein. Soya chips being plant-based make it easy for those following such diets as they can provide them with the plant-based protein they require.

The protein present in soya chips is complete as it provides all nine essential amino acids that cannot be produced by our bodies. It is unique because most other plant-based proteins lack this attribute, making them inferior in some ways. Potato chips being plant-based are not complete in their protein content.

If someone follows a flexitarian diet and wants to eat fewer animal products, they can substitute them with soya chips. They are better in terms of their environmental impact due to the lower carbon footprint associated with animal products.

Health benefits of Soya Chips 

Some of the key health benefits of soya chips include the following:

• Heart Benefits: Soy protein decreases LDL cholesterol levels, ensuring improved heart function and overall health. Soy protein is considered a heart-healthy choice by the FDA when taken as part of a diet low in saturated fats.

• Hormonal Function: Although many believe that eating soy can affect hormone regulation, it is not harmful; it helps maintain hormonal balance in males and females due to phytoestrogen presence.

• Antioxidants: The soybean is rich in isoflavones and antioxidants that protect the cells from free radical damage and decrease inflammation in the body.

• Bone Benefits: Soya chips have essential elements such as magnesium and calcium that play an important role in maintaining bone strength.

How to choose the best soya chips?

Here is what to consider when choosing a nutritious soya chip brand:

• Ingredients: Check whether there are fewer ingredients and whole-food ingredients.

• Nutrition Information: Compare various brands based on their protein content, fats, and amount of salt per serving. Ideally, choose those with 10g protein per serving.

• Cooking Methods: Baked and air-fried soya chips have less fat compared to deep-fried options.

• Sodium: Snacks tend to contain excessive amounts of sodium. Try to choose snacks with less than 300mg of sodium per serving.

• Certifications: Organic, non-GMO, and gluten-free certification show that the snack is of higher quality.

• D2C Healthy Snack Brand: Opt for well-known direct-to-consumer brands.

Ways to incorporate soya chips into your diet:

Soya chips are extremely flexible and can be adapted to suit any food preference:

• Evening Snack: Relish a plateful of soya chips with green tea or buttermilk as an alternative for your healthy evening snack.

• Lunch Box: Include soya chips in the lunch boxes of children as a healthy replacement for regular chips.

• After Exercise: Eat soya chips post-exercise to restore your protein balance.
  

• Snacks at gatherings: Provide a healthier choice when hosting parties by including soya chips with veggie dips.

• Travel Snack: Being easy to carry around due to their weightlessness and shelf life, soya chips make great snacks while traveling.

Potential concerns and myths about Soya 

Nevertheless, there are some disadvantages related to the consumption of soy. Here are the most common misconceptions:

• Myth: Soy leads to hormonal imbalance: Studies have proved that eating soy in moderation does not affect hormone levels in both men and women.

• Myth: Soy is genetically modified: Buy organic soya chips if you think this food is genetically modified. These days, you can find many soy products certified as non-GMO.

• Myth: Soy provokes thyroid disorders: Soy should be eaten in moderation only by those suffering from pre-existing thyroid disorders and iodine deficiency.

• Myth: Soy allergies are widespread: Soy belongs to the list of top allergens but it is not the most common one. Only a few suffer from soy allergy.

Conclusion

The nutritional superiority of soya chips compared to potato chips is quite clear and strong. Five times higher protein content, lower levels of saturated fats by a factor of two, twice the level of fiber and lower calorie content make soya chips a much better snack than potato chips in terms of their nutritional value. The seven reasons presented in this article show how beneficial for your health will be to replace potato chips with soya chips.

So, if you want to improve your health while satisfying your hunger for salty snacks, consider switching from unhealthy potato chips to healthy soya chips as a great solution. Soya chips are becoming leaders in the growing market of D2C healthy snacking solutions.

FAQ:

1. Are soya chips more healthy than potato chips?

Soya chips are much healthier than potato chips because they contain five times more protein, have lower levels of saturated fat, twice as much fiber and also fewer calories. In addition to that, soya chips also contain vitamins and other nutrients which potato chips lack.

2. How many proteins do soya chips contain?

Most soya chips contain about 10-12 grams of protein for 30 grams of soya chips while potato chips contain only 2 grams of protein per same amount of weight.

3. Will soya chips help in weight loss?

Soya chips will help with the process of weight loss because of lower calorie ratio, higher amount of protein and also fiber which helps to feel fullness.

4. Can soya chips be eaten by vegetarians and vegans?

Of course, because soy chips are made from plants, containing all nine amino acids, making them ideal for vegetarians and vegans.

5. Is there any danger from the phytoestrogens in soya chips?

No, phytoestrogens do not affect your hormones negatively in normal soy consumption, according to research. Moreover, eating soy moderately can actually be helpful hormonally for both sexes.