SOY: The Alternate Protein
(Referred by International Fitness Therapist Neeraj Mehta)
Before we even consider soy’s health promoting abilities, let’s take a brief look at its other, often overlooked plus: it is an excellent protein alternative. For example a half cup of tofu provides 18 to 20 grams of protein which is 40 percent of the daily requirement for most people. That same amount of tofu also provides 258 milligrams of calcium (more than a quarter of our daily needs) and 13 milligrams of iron (87 percent of a woman’s daily need and 130 percent of a man’s).
Here’s a comparison of the percentage of protein by weight of a few food: soy flour is 51 percent protein; whole, dry soybeans are 35 percent protein; fish is only 22 percent protein; hamburger is only 13 percent protein; and whole milk is just 3 percent protein.
Substituting 15 grams of soy protein for 15 grams of animal protein would cause the current dietary ratio of animal to plant protein to fall from two to one to a more desirable one to one the ratio it was in the early 1900s. at this level of intake soy protein would still represent less than 20 percent of the average protein intake of adults.
In addition to the high quality protein you get when you substitute soy for animal protein you get a bonus of vitamins, minerals and a good dose of phytonutrients. Soy has a healthy mix of fats and no cholesterol.
In one study the substitution of soy for animal products reduced coronary artery disease risk in the study subjects because of their subsequent reductions in blood lipids (such as LDL), homocysteine and blood pressure. For those of us eating a typical American diet what this means is that soy is so good because much of what we eat is so bad for us many of us! Many of our protein sources come with additional less than desirable components particularly saturated fat as well as hormones pesticides antibiotics and other negative.
Tofu is even low in calories compared with other plant based protein sources. In fact tofu has the lowest known ratio of calories to protein in any plant food except mung bean soy bean sprouts.
Soy offers the highest quality protein of any plant food. Available in organic forms (and therefore free of any pesticides or other additives) it offers all nine essential amino acids and is a good source of plant derived omega 3 fatty acids. So even if you only relied on soy as a meat substitute a couple of times a week you’d be ahead of the game.
References / web links:
(Referred by International Fitness Therapist Neeraj Mehta)
Before we even consider soy’s health promoting abilities, let’s take a brief look at its other, often overlooked plus: it is an excellent protein alternative. For example a half cup of tofu provides 18 to 20 grams of protein which is 40 percent of the daily requirement for most people. That same amount of tofu also provides 258 milligrams of calcium (more than a quarter of our daily needs) and 13 milligrams of iron (87 percent of a woman’s daily need and 130 percent of a man’s).
Here’s a comparison of the percentage of protein by weight of a few food: soy flour is 51 percent protein; whole, dry soybeans are 35 percent protein; fish is only 22 percent protein; hamburger is only 13 percent protein; and whole milk is just 3 percent protein.
Substituting 15 grams of soy protein for 15 grams of animal protein would cause the current dietary ratio of animal to plant protein to fall from two to one to a more desirable one to one the ratio it was in the early 1900s. at this level of intake soy protein would still represent less than 20 percent of the average protein intake of adults.In addition to the high quality protein you get when you substitute soy for animal protein you get a bonus of vitamins, minerals and a good dose of phytonutrients. Soy has a healthy mix of fats and no cholesterol.
In one study the substitution of soy for animal products reduced coronary artery disease risk in the study subjects because of their subsequent reductions in blood lipids (such as LDL), homocysteine and blood pressure. For those of us eating a typical American diet what this means is that soy is so good because much of what we eat is so bad for us many of us! Many of our protein sources come with additional less than desirable components particularly saturated fat as well as hormones pesticides antibiotics and other negative.
Tofu is even low in calories compared with other plant based protein sources. In fact tofu has the lowest known ratio of calories to protein in any plant food except mung bean soy bean sprouts.
Soy offers the highest quality protein of any plant food. Available in organic forms (and therefore free of any pesticides or other additives) it offers all nine essential amino acids and is a good source of plant derived omega 3 fatty acids. So even if you only relied on soy as a meat substitute a couple of times a week you’d be ahead of the game.
References / web links:
Soy Meat Alternative | Soyfoods Association of North America
www.soyfoods.org/soy-products/soy-fact-sheets/soy-meat-alternative-fact-sheet
High Protein Vegetarian Alternatives to Soy - No Meat Athlete
www.nomeatathlete.com/high-protein-vegetarian-food/
Vegetarian Protein Foods Not Named Tofu or Tempeh. “Four Alternatives” list: four high-protein, non-soy, vegetarian foods. A lot of people seem to think soy is the only decent source of protein out there for vegetarians.
Soy Meat Alternative | Soyfoods Association of North America
www.soyfoods.org/soy-products/soy-fact-sheets/soy-meat-alternative-fact-sheet
Soy meat alternatives, also called meat analogs, are made primarily from soy proteins, wheat gluten and may contain carbohydrates. A few meat alternatives ...
5 Soy-Free Vegan Foods That Have More Protein Than Beef | One ...
www.onegreenplanet.org/.../soy-free-vegan-foods-that-have-more-protein-than-beef/
Beyond Tofu: Protein-Packed Soy Alternatives to Power Up Your ...
www.onegreenplanet.org/.../protein-packed-soy-alternatives-to-power-up-your-vegan...
Can you be a Vegan or Vegetarian without using Soy products ...
www.chowhound.com/post/vegan-vegetarian-soy-products-87045
Soy Good! Why Eat Soy Protein Instead of Meat (Sometimes)
www.superfoodsrx.com/.../soy-the-alternate-protein-isolate-soy-protein-isolate/
Soy Alternatives: Substitutes for Tofu, Miso, Soy Sauce and More | The ...
www.thekitchn.com/soy-alternatives-18010
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