Soy does not have estrogenic effects in humans. This is where the debate about soy and breast cancer has stemmed from but this research has mainly been done in test tubes and animals so it can’t be applied to humans. Soy contains compounds called isoflavones which act similarly to the hormone estrogen and can attach to estrogen receptors in the body. Soy has gotten such a bad rep in the media, but I’m here to clear the air for you: soy has many health benefits and those myths you’ve heard about it are wrong. I know what some of you must be thinking: doesn’t soy cause breast cancer? Shouldn’t men avoid soy because it will make them grow breasts? I can’t tell you how many clients have told me they stay away from soy because they think it’s “bad” for you and it messes with their hormones. Tofu is high in protein and vitamins and minerals such as manganese, calcium (only if it is calcium-set tofu), copper, selenium, iron, phosphorus, magnesium, and zinc.
Animal protein sources are complete protein sources but other vegan proteins (such as legumes, beans, and nuts) only contain some of the essential amino acids, but not all. Soy and soy products are the only complete plant-based protein sources. Tofu is also a complete protein, meaning it contains all the essential amino acids your body needs. Tofu is an awesome plant-based protein source because it is high in protein (hence this blog post’s name: high protein tofu recipes) and other nutrients, making it an excellent protein choice for vegans and vegetarians (and omnivores too!). Tofu is made by coagulating soy milk to form soybean curds, which are then pressed into solid white blocks known as tofu. What is Tofu?įor those of you who don’t know, I thought I’d give a brief intro into what tofu is and it’s health benefits. There is surely something for everyone in this roundup.
PROTEIN IN TOFU MAC
In this roundup you’ll find a balanced mix of meal prep friendly recipes, one-bowl dishes, fully vegan and not vegan recipes, sheet pan meals, and fun recipes with tofu such as lasagna, lasagna rolls, mac and cheese, and tacos. I had so much fun scouring the internet for the tastiest, most flavorful tofu meal prep recipes around. This roundup of easy high protein tofu recipes is for all the tofu skeptics (and lovers) out there. With the right food combination and consuming foods made from soybeans, you can supply your body with complete protein that it needs to thrive.Why These High Protein Tofu Recipes are for YOU Tofu is an excellent source of complete protein, along with other foods. It is why vegans should consider planning their meals well to achieve this.įortunately, this is something that you don’t need to compromise on a vegan or plant-based diet. Overall, you need complete protein to make sure you are getting all the amino acids that help build muscles and promote healthy tissues in your body. Combining beans with rice, or whole grain bread with peanut butter, should provide you with all 9 essential amino acids. In fact, there are other plant-based foods that also have complete protein such as hemp seeds, amaranth, spirulina, nutritional yeast, quinoa, Ezekiel bread, buckwheat, and chia seeds.Īdditionally, you can plan your meals, so that the food combinations can give you a complete protein meal. So, yes, tofu is definitely a must-have when you want to eat more foods with complete protein.īut you do not have to limit yourself to this food. As for edamame and tempeh, there are 17 grams of protein and 31 grams, respectively. These include edamame, tempeh, and tofu.įor instance, tofu has 20 grams of protein per one cup of serving, along with all essential amino acids.
In fact, soybeans, along with their derivatives all have complete proteins. When it comes to tofu, it is one of the best options for complete protein sources. This is why it is important to know which ones are the best to eat for your essential amino acid intake needs. Some foods have all 9 while others are missing. The amount of these amino acids in foods vary. These are isoleucine, lysine, leucine, histidine, threonine, valine, tryptophan, methionine, and phenylalanine. Tofu is one of those foods that stacks up when it comes to protein content.īut the question is – does it have complete protein?įirst of all, complete protein refers to a food that has all the 9 essential amino acids that the body cannot produce naturally.
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