Mealmaker, or soya chunks, is a powerhouse of nutrition derived from defatted soy flour, a by-product of extracting oil from soybeans. The manufacturing process results in a porous, spongy texture that readily absorbs flavors when cooked. As a highly affordable and versatile food, it offers a complete protein source, meaning it contains all nine essential amino acids necessary for the body. Its impressive nutrient profile makes it a valuable addition to many diets, supporting muscle growth, weight management, and overall health.
The Core Macronutrients in Mealmaker
Mealmaker stands out primarily due to its macronutrient composition, which is highly beneficial for health-conscious individuals and those on plant-based diets.
High-Quality Protein
With approximately 52 grams of protein per 100 grams (dry weight), mealmaker is a vegetarian's dream and a rival to many animal-based protein sources. This high protein concentration is crucial for:
- Muscle repair and growth, making it a favorite among bodybuilders and athletes.
- Promoting satiety, helping you feel full for longer and reducing overall calorie intake.
- Providing a steady supply of energy throughout the day.
Dietary Fiber
Mealmaker is also an excellent source of dietary fiber, with around 13 grams per 100 grams. This high fiber content plays a vital role in:
- Supporting healthy digestion and preventing constipation.
- Controlling blood sugar levels by slowing down the absorption of glucose.
- Contributing to satiety, further aiding in weight management.
Low Fat and Cholesterol-Free
One of the most appealing aspects of mealmaker is its minimal fat content, which is typically less than 1 gram per 100 grams (dry). Being entirely plant-based, it also contains zero cholesterol. This makes it a heart-healthy alternative to animal proteins, helping to reduce bad cholesterol (LDL) and lower the risk of cardiovascular diseases.
Essential Vitamins and Minerals
Beyond its impressive macronutrient profile, mealmaker is also rich in several micronutrients vital for various bodily functions. Per 100g (dry), it provides significant amounts of:
- Iron: Approximately 15-22 mg, which is essential for producing hemoglobin and preventing anemia.
- Calcium: Around 350-400 mg, crucial for maintaining strong bones and teeth.
- Magnesium: Up to 39 mg, supporting nerve function and energy metabolism.
- Phosphorus: Up to 776 mg, which is key for bone development and energy production.
- Potassium: About 1750 mg, helping to regulate blood pressure and fluid balance.
- Zinc: Around 4 mg, which benefits the immune system.
- B Vitamins: Including Folate (Vitamin B9), important for cell repair and growth.
How to Prepare and Cook Mealmaker
To make mealmaker digestible and palatable, it must be rehydrated before cooking. The process is simple and crucial for unlocking its tender, juicy texture.
Preparation Tips
- Boil and Soak: The most common method involves boiling the dry chunks in water with a pinch of salt for 5-6 minutes until they become soft.
- Drain and Rinse: After boiling, drain the excess water and rinse the chunks with cold water to cool them down and remove any residual starchy flavor.
- Squeeze Dry: Lightly squeeze the chunks to remove excess water. This step is important for them to properly absorb the flavors of your seasonings and sauces.
- Cooking: Rehydrated mealmaker can be used in curries, stir-fries, biryanis, salads, or marinated and fried for a crispy texture.
Comparing Mealmaker to Other Common Protein Sources
| Food Item (per 100g) | Protein | Fat | Carbohydrates | Calories |
|---|---|---|---|---|
| Soya Chunks (dry) | 52g | 0.5g | 33g | 345 kcal |
| Chicken Breast (cooked) | 27g | 3.6g | 0g | 165 kcal |
| Paneer | 18g | 20g | 1.2g | 265 kcal |
| Whole Eggs (boiled) | 13g | 10g | 1.1g | 143 kcal |
| Tofu | 8g | 5g | 2g | 76 kcal |
Potential Considerations and Moderation
While mealmaker is a highly beneficial food, moderation is key, and certain individuals should be mindful of their consumption. Soya contains phytoestrogens, plant compounds that can mimic estrogen in the body. However, studies suggest that moderate intake does not significantly impact hormone levels in most healthy adults. The recommended daily intake is often around 25-30 grams (dry weight). People with soy allergies, thyroid issues, or existing kidney problems should consult a doctor before incorporating large quantities into their diet.
Conclusion: The Nutritional Powerhouse for a Balanced Diet
Mealmaker is an exceptional, affordable, and versatile plant-based food with a superior nutritional profile, especially regarding protein and fiber. Its low fat and cholesterol-free nature, combined with a rich supply of vitamins and minerals, makes it an excellent choice for supporting muscle development, managing weight, and promoting heart health. By understanding what are the nutrients in mealmaker, you can confidently integrate this nutritional powerhouse into your diet to reap its numerous health benefits. For more details on the complete protein profile of soy foods, you can visit the Soy Connection website.
