Tag Archives: quality of protein in vegetarian diet

Why tofu is good for you

Tofu is also known as bean curd, which is a food made by coagulating soy milk and then pressing the resulting curd into soft white blocks. It has a subtle flavor and can be used in savory and sweet dishes. Tofu has many health benefits and could be a great addition to your diet. We’ll tell you why tofu is so good for you.

1. High in protein

Tofu is one of the richest sources of protein. Every 100 grams of tofu yields approximately 17.19 g of protein. Eating protein will keep you full for longer and will prevent overeating. Tofu can be a good replacement for meat, for vegetarians, since it is a powerful source of protein.

2. Lowers the risk of cancer

According to a new study published in the journal Food Research International soybean peptides may slow cancerous growths. Researchers from the University of Arkansas in Fayetteville have given one possible reason for these cancer-fighting benefits. The reason is that soybean peptides might block one or more of the pathways in cancerous cells where the exchange of gases and nutrients takes place for growth and development.

3. Rich in Phyto-nutrients

Fermented tofu is rich in antioxidants. Antioxidants protect your body from free radical damage. Fermented tofu has these phytonutrients in a more concentrated form and with increased bioavailability. But on the other hand, tofu also contains phytates which are an anti nutritional factor and hinder in absorption of different minerals. Therefore, to minimize the anti nutritional factor, try to consume minimally processed tofu because minimally processed tofu contains 1.4-3.0% phytates only.

4. Cardiovascular benefits

Tofu has more bioactive peptides than non-fermented soy foods, which are associated with antioxidant, anti-inflammatory, and blood pressure-lowering properties. The antioxidant and anti-inflammatory properties of soy peptides found in tofu can help protect the blood vessels from oxidative and inflammatory damage.

Include tofu in your diet to pack your diet with protein and get many more health benefits. But don’t just focus on soy protein. Make sure you include all kinds of protein in your diet such as milk protein, whey protein, egg protein, etc. Soy is an essential part of a balanced diet and can help you lose weight and prevent various health problems.

— this article is written by a dietitian @ FitHo
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Protein Sources for Vegetarians

Vegetarians often feel left out that there are not much protein options available in their diet as compared to their non-vegetarian counterparts. Chicken, eggs, lean meats, red meats, fishes are popularly known as the good sources of protein. The good news is that there are plenty of protein options available for vegetarians to meet the daily protein requirement. Contrary to the belief an average individual only requires approximately one gram of protein per kg of body weight to meet the daily protein requirement intake. Extra protein gets stored as fat in the body.

Soy Bean and Soy Milk (Cr/freedigital)

Protein helps in the building of muscle fiber and for various other functions of the body. Protein is required by the body for the growth, maintenance and repair of all cells. It is also essential for the synthesis of antiboidies which fight infection and is the main nutrient for our hair, nails etc.

Best Vegetarian Protein Sources

Yogurt: Yogurt and Greek yogurt both are healthy options for protein. One cup of yogurt can provide you with 14 gm of protein and more ever with other nutrition as well. Opt for a plain yogurt than the sweetened and flavored one as it is less in sugar and other additives. Yogurt boosts bone health, promotes colon health and boosts immunity. Greek yogurt contains more protein than the regular yogurt.

Soybean: Soyabean is one of the richest vegetarian protein source and is rich in carbohydrates, fats and other important vitamins and minerals. Men should eat less of soy products as they are high in female hormones and excess consumption could cause man boobs. Other soy products are equally healthy for protein. Like tofu, soymilk etc are all healthy sources of protein. (more…)

— this article is written by a dietitian @ FitHo