Maintenance of muscle mass depends on various factors, and protein is one of the most relevant. Although animal protein sources continue to be predominant in western diets, there are alternatives of plant origin that have a competitive nutritional profile-and one of them stands out particularly.
According to the United States Department of Agriculture (USDA) database, the tofu provides about 17 grams of protein per 100 grams, similar to that of many lean meat cuts.
A vegetable protein with full profile
Tofu is produced from coagulated and pressed soy milk, resulting in a solid, versatile and high protein food. According to the same source, tofu is a “complete” plant protein, that is, it contains all nine essential amino acids that the body cannot produce.
Write the Harvard T.H. Chan School of Public Health that tofu, besides proteins, also contains iron, calcium and isoflavones – natural compounds that have been the subject of research in the context of bone and muscle health.
Results comparable to the meat
A study published in American Journal of Clinical Nutrition Evaluated muscle response to different protein sources and concluded that soy protein can stimulate muscle protein synthesis similar to whey protein when consumed in enough.
Adds the publication that Tofu’s digestibility is high and that its regular consumption, integrated in a balanced diet, can be effective in maintaining lean mass, especially in older adults.
It refers to the same source that the advantage of tofu also lies in its absence of saturated fat and cholesterol, which can be beneficial for individuals with cardiovascular risk.
Advantages for those who follow vegetarian or flexer diet
Tofu has become a frequent option between vegetarians, vegans and people seeking to reduce meat consumption without compromising protein input. According to Harvard, this food can be used in salty or sweet dishes, being easily adaptable to different culinary styles.
Its firm texture allows it to be grilled, sautable or baked, maintaining the structure and absorbing the flavors of the spices or marinades used.
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Effective quantities and nutritional balance
Recommended protein intake for a healthy adult around 0.8 grams per kilo of body weight per day, according to the World Health Organization. A portion of 150 grams of tofu can provide approximately 25 grams of protein, covering a significant part of this need.
According to American Journal of Clinical Nutritiontofu can be combined with other plant sources, such as legumes or whole grains, to improve protein use throughout the day.
Other nutrients present in tofu
In addition to protein, tofu also contains important minerals such as magnesium, phosphorus and potassium. Some types are enriched with calcium, which makes them particularly useful for bone health.
Explain to Harvard School of Public Health That, unlike other processed foods, traditional tofu contains few ingredients and can be included regularly in a healthy eating.
A little explored food in Portugal
Although more common in Asian cuisine, the tofu has been gaining space in Portuguese supermarkets, being available in natural, smoked or temperate versions.
According to it, the nutritional profile of tofu remains stable regardless of the form of clothing, provided that there are no added large amounts of fat or salt.
This food represents a viable and effective alternative for those seeking to preserve muscle mass without depending exclusively on animal products.
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