Soybeans contain rich protein, vitamins A, B1, B2, and
other mineral elements. High-quality soy protein is
considered equal to that of poultry and milk. Soybeans
contain the highest concentration of protein among all
the legumes: 40 percent protein by volume compared to 20
percent for other beans. The FDA determined that 25
grams of soy protein per day may reduce the risk of
heart disease by reducing cholesterol.
Tofu is an economical source of protein, and contains no
cholesterol. Tofu can be prepared in a variety of
dishes, soups, salads, dressings, dips and desserts. It
is also an excellent food for babies and children. Tofu
can be mixed in a blender with fruit, vegetable, nuts,
seeds or anything you like.
200grams of Tofu = about a palm full = are the protein
requirement for on meal
In 120 grams of Tofu, there are 86 calories, 12g.
protein, 5g fat, 2.9g carbohydrates, 154mg calcium,
151mg iron, 8mg sodium, 50mg potassium and small amounts
of the B-complex.
Once taken out of the packet, it has to be stored in a
container covered with water, which should be changed
daily. Tofu can be used uncooked, cooked and frozen.
Soy milk has a greater variety of complex carbohydrates
than whole milk. These result in a low glycemic index,
making soy less likely to overstimulate blood sugar
levels, which makes it a good choice in a diabetic diet.
Soy milk and okara (the soy fiber remaining after making
soymilk) are good sources of isoflavones. Okara is a
good source of dietary fiber.
The fat content in soy milk is highly unsaturated and
includes concentrations of Omega-3 fatty acids. Omega-3
fatty acids, found in soy, flax, and fish, are being
studied for their ability to lower the risk of heart
disease and even cancer. In addition, Omega-3 may be
essential to brain development in infants.