#Tofu protein freePlus, this meat alternative offers these wonderful little things called isoflavones, which are compounds found in soy products known to give off antioxidant effects that stamp out free radicals and prevent premature aging. It boasts more fiber, calcium, iron, magnesium, zinc and folate than chicken and contains fewer calories. This meatless option is a staple for vegetarians, and rightfully so. So, should you reach for tofu or fowl the next time you’re mixing up a delicious dish? Tofu nutrition Because while organic might take a little more out of your wallet, it may save you from ingesting unneeded additives. And if you’re still stuck in your ways of soy versus meat, you may want to reconsider which section you’re purchasing each option from. While poultry offers more protein, tofu could win in other daily dietary requirements. If you’re thinking about going meatless or sticking to the real stuff, you might want to consider which offers the most vitamins and nutrients. In this case, tofu and poultry, which includes a range of domesticated birds like chicken, turkey and duck, offers a hefty amount in just one serving. The average man needs about 56 grams each day while the average woman needs about 46 grams. However, protein is an important part of our meals. Meat takes a long time to bake thoroughly, can taste bland if you forget to marinade or add spices and might stump you altogether if you’re not crafty in the kitchen. #Tofu protein plusBut if you’re just looking for protein, plus some extra nutrients, tofu will fit your diet better.įinally, you might want to see how tempeh stacks up against either of these.Working enough protein into your daily diet can prove difficult if you’re a vegetarian or if you’re just not a fan of cooking raw meat. If you’re just looking for protein, seitan should be a bit higher of a priority. They both have distinct tastes that will help you avoid the same boring bulking foods all the time. I’d recommend having both in your diet if you don’t get stomach issues from either. Is Tofu or Seitan the Better Plant Protein?īoth tofu and seitan are two of the best plant-based sources of protein. I’ve written detailed posts on the best vegan sources of methionine, and the best vegan sources of lysine if you need help with those. The only issues are that tofu is low in methionine, and seitan is low in lysine. You’ll typically be eating 200-300 calories of each at least in a meal, meaning you’d reach 100% of your RDA for most of the amino acids. They both have quite good amino acid profiles. On top of these issues, soy is a fairly common allergen. If you don’t react well to soy, there’s not much you can do. Sprouting, like soaking, reduces the amount of oligosaccharides in beans. If you suspect this is an issue for you, you can buy sprouted tofu, which is made from sprouted soybeans. Since tofu has fewer of these, the stomach issues shouldn’t be as bad. One class of carbohydrates, called oligosaccharides, is responsible for most of the gas and bloating that beans cause. Even though it’s derived from beans, it has a lot less fiber, and a lot fewer carbohydrates. Tofu typically won’t give you as much gas as regular beans. Why Tofu Causes Stomach Problems for Someīeans in general cause stomach problems for most people, especially if you’re new to eating them. The reason they cause issues is different, so let’s look at them one at a time. While most people are fine eating either, tofu and seitan cause stomach issues in quite a few people. Gas is the most common side effect of eating a significant amount of either. However, tofu is made solely from soybeans, while seitan is made mostly from vital wheat gluten, but also has other ingredients. Tofu and seitan are both processed foods. It’s pretty easy once you do it a few times, here’s a simple seitan recipe to get you started. What you’ll likely end up doing is buying vital wheat gluten, and making your own seitan. Seitan describes a variety of recipes that are based on vital wheat gluten. You can find vital wheat gluten (as a powder) in most stores, usually in the baking or health food aisle. That’s mostly because seitan isn’t a specific food, it’s a recipe. Seitan is much harder to find in grocery stores, and in some cases, you can’t. Personally, I can’t eat the soft stuff, but I enjoy firm tofu. The taste depends a lot on the firmness you buy (e.g., soft, firm, extra firm). Most similar plant option to real meat (think a chewy chicken breast).ĭepends on the seitan recipe you use, but something like a cross between chicken and pepperoni (it’s a unique taste).
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