August 25, 2014
Sneaky Meat-Free Proteins #10: Tofu
Growing up in Japan, tofu was a staple of my diet--a staple that I never really came to enjoy. However, consider just how much protein it has, perhaps it's time to put it back on the menu. 100 grams of tofu contains just 7 grams of protein, not that much considering tuna fish has 26 grams of protein in the same amount. However, you get 1 gram of protein per 7.4 calories, far lower than eggs (1 g per 12 calories) and yoghurt (1 g per 18 calories). [caption id="" align="aligncenter" width="600"] Source: ohmyveggies.com[/caption] I may not like tofu much, but it offers a lot of health benefits: Reduces risk of stomach cancer -- While most soy foods are linked to an increased risk of certain types of cancer, tofu (and miso) can reduce stomach cancer risks. Fermentation produces more antioxidants -- The longer the tofu ferments, the more free radical-killing antioxidants it contains. It's rich in flavonoids, phenolic acids, phytosterols, and saponins. Improve heart health -- Tofu contains peptides that prevent your body from producing certain enzymes that affect blood pressure. It can also reduce cholesterol--both total and LDL. Definitely a food to consider eating a lot more of!