In recent years, vegetarian diets have grown in popularity as more people turn to plant-based options to replace animal protein. Since meat is a key source of protein, vegetarians often look to alternatives such as soya chunks, which are widely marketed as high-protein, low-fat substitutes.

Soy has always been a controversial topic in nutrition. Research suggests it may offer benefits like better heart health, improved blood sugar control, reduced menopause symptoms, and possibly lower cancer risk. At the same time, many experts have raised concerns about its safety and long-term impact.

What Are Soya Chunks?Soya chunks, also known as textured vegetable protein, are made from defatted soy flour. Their meaty texture and protein content make them a popular choice in curries, stir-fries, soups, and even as a filling in tacos and burgers. For many vegetarians and vegans, they have become a convenient source of protein.

Are Soya Chunks Good for Gut Health?

According to gut and hormone health expert Tanisha Bawa, the ‘high-protein’ tag attached to soy products such as soya nuggets, soya chaap, and even soy milk is misleading. In a recent video, she warned that these products may actually be worse than junk food.

“These soy nuggets are industrially processed and often contain 80 to 90 percent refined flour,” Tanisha explained. “Instead of getting quality protein, you’re consuming empty calories that spike blood sugar, disrupt hormonal balance, and fuel inflammation.”

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She further highlighted that such ultra-processed soy products damage gut health rather than support it. In her words, “I do not recommend soy in any way or form because they contain anti-nutrients that block the absorption of essential vitamins and minerals.”

Healthier Alternatives to Soya Chunks

Instead of relying on soya chunks for protein, Tanisha recommends nutrient-dense and gut-friendly alternatives, such as:

• Peas
• Mushrooms
• Spirulina
• Organic tempeh
• Vegan pea protein
• Quality vegan protein shakes
• Whole grains like quinoa and amaranth (with peas for added protein)
• Chia puddings fortified with vegan protein
• Nuts, seeds, and almond butter

These options not only provide high-quality protein but also support digestive health and help maintain stable blood sugar levels.

Do Soy Chunks Also Offer Health Benefits?Soy-rich diets have been studied for several possible health benefits. Research shows that soy protein may modestly reduce LDL or “bad” cholesterol while raising HDL or “good” cholesterol. For instance, reviews suggest that consuming around 25 grams of soy protein daily could lower cholesterol by about 2–3 percent, with greater impact when soy replaces animal protein. Minimally processed options such as tofu, tempeh, soybeans, and edamame appear to be more effective than highly processed products or supplements.

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Soy foods may also support heart health. Isoflavones found in soy are believed to reduce inflammation in blood vessels and improve their flexibility, lowering the risk of heart disease and stroke. Some studies even link soy consumption to a 15 percent lower risk of death from heart disease.

In terms of blood pressure, soy is rich in arginine and isoflavones, compounds that may help reduce levels slightly, particularly in people with hypertension. Similarly, soy isoflavones have been tied to modest improvements in blood sugar control and insulin sensitivity, especially among menopausal women and those with type 2 diabetes.

Finally, soy may influence fertility. Some research suggests improved outcomes in women undergoing fertility treatments, though other studies note potential hormonal effects at higher isoflavone intakes.

Adopting a healthier diet is something everyone should aim for, but figuring out the best approach can be confusing. Should you eat more grains? Cut out dairy? Limit sugar and fats? Diets such as the Paleo diet, inspired by the eating habits of our hunter-gatherer ancestors, have grown in popularity because they offer guidance on what to eat to support overall health.

But what exactly is the Paleo diet, and is it right for you? To clarify, we spoke with Lena Bakovic, a Registered Dietitian Nutritionist with over eight years of experience at Top Nutrition Coaching.

What Is the Paleo Diet?

According to Lena, the Paleo diet seeks to emulate the eating patterns of hunter-gatherers from thousands of years ago. Advocates of this approach believe it can help prevent chronic illnesses and reduce inflammation. It is also thought to support weight management, stabilize blood sugar, boost energy, and enhance athletic performance.

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How Does the Paleo Diet Work?The focus of the Paleo diet is on whole, unprocessed foods. This means plenty of fruits and vegetables, lean proteins, and avoidance of highly processed items and foods high in sugar and unhealthy fats. Lena explains, “The diet is appealing because of its potential health benefits. However, like many ‘fad’ diets, it excludes certain food groups, including grains such as bread, cereals, and pasta, as well as legumes like beans and lentils. Dairy is also left out because hunter-gatherers primarily relied on animals for meat, not milk.”

Foods Included in the Paleo Diet

The diet emphasises whole fruits and vegetables, nuts and seeds (except peanuts, which are legumes), wild-caught seafood, eggs, and grass-fed meats. Plant-based oils, such as olive and avocado oil, are also included. Potatoes are generally avoided due to their high starch content and impact on blood sugar. Grass-fed poultry and red meats, including chicken, turkey, beef, and pork, are preferred, and bacon is allowed if it comes from grass-fed sources.

Benefits of the Paleo Diet

One key advantage, Lena notes, is the diet’s high protein content. Protein promotes satiety, helping prevent overeating, and supports the maintenance and growth of muscle mass. Wild-caught seafood adds omega-3 fatty acids, which are known to benefit heart health and reduce inflammation. The emphasis on natural, minimally processed foods ensures a variety of nutrients. The diet is rich in fiber, which supports digestive and cardiovascular health, and offers vitamins, minerals, and antioxidants from fruits and vegetables, helping protect against deficiencies and combat harmful free radicals.

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Can the Paleo Diet Improve Health?Scientific studies have explored the potential benefits of the Paleo diet to determine whether it should be recommended by healthcare professionals. A 2015 review of four randomized controlled trials involving 159 participants with components of metabolic syndrome found that following a Paleolithic diet led to greater short-term improvements in waist circumference, triglyceride levels, blood pressure, HDL (good) cholesterol, and fasting blood sugar compared with control diets.

Another study published in the Nutrition Journal examined multiple trials and found that participants on a Paleo diet lost an average of 3.5 kilograms and saw reductions in waist circumference and BMI compared with those following other recommended diets. The researchers suggest that the Paleo diet may help reduce the risk of chronic diseases, particularly since excess body weight is a major risk factor for their development.

Research suggests that the diet can support weight management, improve metabolic health, and reduce the risk of chronic diseases. While it may not be suitable for everyone, understanding its principles and benefits can help individuals make informed choices about whether this ancestral-inspired diet fits into their lifestyle.

While matcha has become a favourite for many, it comes with its own set of benefits and cautions. Celebrated for its energising properties and health perks, matcha is not completely risk-free. Overdoing it can lead to certain health issues. Recent research suggests that excessive matcha consumption can affect the heart and digestion. We spoke to Dr. Rahul Mehrotra, Chief - NIC & Clinical Cardiology, Artemis Hospitals, to understand more.

How Overconsumption of Matcha Can Impact Your Heart or Health?

Matcha, the finely powdered green tea, is rich in antioxidants, especially catechins and is popular for its potential health benefits. But as with most superfoods, moderation is essential. Drinking more than 2–3 cups a day may lead to issues, particularly for heart and digestive health.

Matcha contains caffeine, and consuming it in large amounts can increase heart rate, cause palpitations, raise blood pressure, or trigger anxiety in sensitive individuals. While L-theanine in matcha usually has calming effects, too much caffeine can overpower this balance.

Digestively, matcha is slightly acidic. Overconsumption can lead to stomach upset, acid reflux, or constipation, especially on an empty stomach. Additionally, matcha can interfere with iron absorption from plant-based foods, potentially raising the risk of iron deficiency over time if your diet isn’t balanced.

While matcha offers notable benefits such as improved metabolism and focus, taking too much may offset these advantages. The best approach is moderate consumption as part of a balanced diet.

Benefits of Moderate Matcha Consumption

When enjoyed in moderation, matcha can be a healthful addition to your daily routine. Here are some of the main benefits:

• Sustained Energy Boost: Matcha provides a smooth, long-lasting energy lift without the jitters of coffee, thanks to the combination of caffeine and L-theanine. This helps maintain steady energy throughout the day.
• Rich in Antioxidants: Packed with catechins, matcha helps neutralise harmful free radicals, supports overall wellness, and can promote liver health.
• Enhanced Focus and Relaxation: L-theanine in matcha encourages calmness while enhancing concentration, making it an excellent drink for mental clarity.
• Boosts Metabolism: Regular matcha consumption may help improve metabolism and support fat burning, assisting with weight management when paired with a healthy lifestyle.
• Supports Heart Health: Drinking matcha regularly may aid in regulating blood sugar, reducing blood pressure, and lowering bad cholesterol, all of which contribute to heart health.

According to Dr. Rahul Mehrotra, enjoying matcha sensibly allows you to harness its benefits without risking adverse effects on your heart or digestion.

How Much Matcha Should You Consume?

When it comes to drinking matcha, moderation is essential. Here are some general guidelines for safe consumption:

• One to Two Cups Per Day: Most experts suggest limiting matcha to one or two cups daily.
• Caffeine Limit: Make sure your total caffeine intake—from matcha and other sources—does not exceed 400 milligrams per day.
• Pregnant Women: Expecting mothers should be careful with matcha and other caffeinated drinks to avoid potential complications.
• Caffeine Sensitivity: If you are sensitive to caffeine, it’s wise to reduce your matcha intake to prevent side effects like jitteriness or palpitations.
• Age and Health Considerations: Older adults or people with conditions such as high blood pressure should check with a doctor before increasing their matcha consumption.

Those with higher caffeine tolerance might handle more matcha without issues, while younger individuals or those with underlying conditions, such as liver problems or high blood pressure should approach it with extra caution.

MCT oil has become a popular supplement in the world of health and wellness, often praised for its ability to boost energy, support weight management, and improve brain function. Derived from medium-chain triglycerides, fats that are more easily digested and converted into energy than long-chain fats.

Whether you are an athlete, someone looking to support cognitive health, or simply exploring healthier fat options, understanding what MCT oil is, how to use it, and why it has gained so much attention can help you decide if it belongs in your daily routine.

What Is MCT Oil?Medium-chain triglyceride (MCT) oil is a processed oil typically derived from coconut or palm kernel oil, though small amounts of MCTs are also naturally present in foods like dairy. As the name suggests, MCT oil contains medium-length chains of fats called triglycerides. Because these fatty acids are shorter than the long-chain fats found in many other foods, the body can digest and convert them into energy more quickly.

There are four main types of medium-chain fatty acids: lauric acid, caproic acid, caprylic acid, and capric acid. MCT oil is made up almost entirely of caprylic and capric acids, which are thought to be the most easily absorbed and metabolised by the body.

MCT oil is versatile and easy to add to your daily routine, but it’s best to start small to see how your body responds. Begin with 1 teaspoon a day and gradually increase to 1–2 tablespoons if tolerated. Here are some simple ways to use it:

• In your morning coffee or tea: Blend it in for a creamy texture and sustained energy.
• Smoothies and shakes: Add a spoonful for an extra boost of healthy fats.
• Salad dressings or sauces: Use it as a light base or mix with olive oil.
• Cooking: MCT oil has a low smoke point, so it’s best for drizzling over foods rather than frying or high-heat cooking.

Because it’s quickly absorbed, some people may experience stomach discomfort if they take too much at once. Starting slow is the key.

Why Is MCT Oil Getting So Popular?

MCT oil has surged in popularity because of its reputation as a quick and efficient source of energy and its potential health benefits. Unlike longer-chain fats, MCTs are rapidly absorbed by the body and converted into fuel, making them a favorite among athletes, busy professionals, and anyone looking for an energy boost.

Additionally, studies suggest that MCT oil may support weight management, improve mental clarity, and even aid digestion. It is is easy to add to coffee, smoothies, or salad dressings which also makes it an attractive option for those seeking a simple way to incorporate healthy fats into their diet.

MCT Oil: Benefits

Research suggests MCT oil may support weight management, improve cognitive function, and provide a quick source of energy since it is metabolized faster than other fats. Some studies also point to its role in reducing risk factors for heart disease and aiding people with digestive issues who struggle to absorb fats. For example, a 16-week clinical trial published in the American Journal of Clinical Nutrition found that participants using MCT oil lost more body weight compared to those using olive oil.

While MCT oil is not a magic fix, it can be a useful addition to a balanced diet when taken in moderation. Its potential benefits for energy, metabolism, and brain health make it popular among health enthusiasts, but it is important to consult a doctor before making it a regular part of your routine. Choosing high-quality MCT oil and using it wisely can help you enjoy its advantages without unwanted side effects.