Tofu or “soy cheese” is a vegetable protein tank to replace foods rich in animal protein. Zoom on this health food that is attracting more and more.
Consumed for centuries in Asia, the tofu is a whitish paste with a discreet taste obtained by Soy juice coagulation by calcium or magnesium salts. The curd obtained is molded and sterilized, ready to be cut and must be kept at a temperature of 3 to 4 ° C. Its particularity: it takes the flavor of the food that accompanies it. It belongs to the family of legumes.
Nature, tofu brings 100 calories to 100 g. A quality caloric backup!
It proudly displays 15% excellent quality protein per 100 G is almost as many meat; which is considerable. It stands out as a source of vegetable protein ideal for all those with food intolerance to cow’s milk proteins, lactose intolerants. But it cannot replace milk or dairy products. We must consider complementarity with other foods for a satisfactory nutritional contribution. Tofu also contains lipids rich in essential fatty acids, Vitamin Elecithins that improve the digestibility of lipids and Promote cholesterol metabolism.
Other sources of vegetable protein: Other foods are very interesting in terms of protein richness, this is the case with hemp or pumpkin seeds, mugbox bean, chickpeas, coral lenses, quinoa …
Oleaginous fruits (peanut seeds, nuts, hazelnuts, almonds, etc.) are not to be outdone. Another increasingly popular source of protein, spirulina, green algae which is full of nutritional benefits.
| Nutrients | Nature tofu: content for 100 g | Dry vegetables: average food |
|---|---|---|
| Protein | 9.91 g | 7.6 g |
| Carbohydrates | 1.78 g | 12.4 g |
| – including sugars | 1.6 g | 1.2 g |
| – including starch | 0 g | 10.8 g |
| Dietary fiber | 0.65 g | 6 g |
| Lipids | 5.32 g | 1.4 g |
| – including cholesterol | 0 mg | 0.2 mg |
| – including saturated fatty acids | 0.66 g | 0.2 g |
| – including monounsaturated fatty acids | 1.01 g | 0.2 g |
| – including polyunsaturated fatty acids | 2.58 g | 0.6 g |
| Water | 81.4 g | 72 g |
The beneficial effects of tofu are no longer to be demonstrated.
- The tofu shines with its absence of cholesterol, saturated fats and lactose.
- It is rich in vitamins (A, B, E), minerals (magnesium, phosphorus, etc.), trace elements (iron, zinc).
- It contains isoflavones, subclass of polyphenols, which are phytogens with antioxidant activity and which are characterized by a structure similar to estrogens, mimicking their effects. They will then replace the estrogen deficiency with menopause to reduce its symptoms such as heat puffs. It is an effective help despite strong controversies that argue that the latter would increase the incidence of certain cancers.
- Tofu proteins contain few sulfur amino acids, which would limit the loss of calcium.
- Their consumption is closely correlated with cardiovascular prevention by improving the profit of blood cholesterol.
A downside : he is calcium devoid !
