Proteins are necessary to sustain life, repair body tissues and promote cell renewal, to manufacture hormones, enzymes and blood cells as well as put on muscle and increase and maintain one’s metabolism. It is one of the most plentiful substances in the body second only to water, totaling approximately one fifth of a person’s body weight. Lack of protein in the diet will result in fatigue, weakness, poor performance, inability to lose weight and increased susceptibility to colds, flu’s and infections.
Many people frown upon vegetable sourced protein viewing it as inferior to animal based proteins. However along with supplying the body with a valuable source of protein, plant foods also contain micronutrients, phytonutrients, antioxidants, vitamins, minerals and fiber that you will not find in meat. It is also much lower in saturated fats and is often cheaper and less perishable. Once more, vegetable proteins usually have a more favorable effect on the body chemistry, making it easier to recover quickly from workouts, resulting in better gains and performance. Many people consume their protein from only vegetable sources and have no problem meeting there daily requirements.
Even if you are not a vegetarian your diet could greatly benefit from the addition of some plant based protein. Now I realize tofu isn’t everybody’s idea of the perfect meal (my brother has referred to it as fried snot) so I have come up with some suggestions to keep your plates forever varied and interesting.
(Note: all protein amounts are given in grams per 100 grams)
Tempeh (Tem-PAY)
Tempeh is a fermented soybean product that originally developed in Indonesia about 2,000 years ago. It is high in protein (19 grams) as well as fiber, iron, potassium, B12, calcium and isoflavones. It is made from cracked cooked soybeans inoculated with beneficial bacteria to give it a chewy, meaty consistency.
There are many different varieties of tempeh on the market today and alongside the plain versions you will also find blocks with additions such as grains, seaweed, tofu, herbs and spices. Because it is a fermented product the enzymes are already partially broken down making it easier to digest and metabolize. It is user friendly, easy to cook and does not produce the gastrointestinal discomfort that some bean meals do.
Tofu (Toe-foo)
Also known as bean curd, tofu is made from soybean milk, water and nigari (a natural coagulant) and is probably the most common soy product. Tofu was first used in China around 200 B.C and is still used as an addition to many Asian dishes today.