According to FEN, this plant food has more protein.

Including a variety of plant protein sources in your diet not only provides balanced intake of various nutrients which are absent from animal products, but can also reduce the risk of heart disease, type 2 diabetes and even prevent some types of cancer. Not to mention its positive effects on digestion and weight control.

That’s why finding plant-based alternatives to provide our diet with protein can’t be something that only those who choose a vegetarian or vegan diet do. Plant-based sources of this nutrient are more environmentally friendly and very healthy. They should definitely be part of our diet. What has been a subject of much debate until FEN ruled on this issue is which plant foods provide us with the most protein. Want to know their verdict?

Which plant food has the most protein according to FEN?

When it comes to finding sources of plant-based protein, we have a lot of options. Legumes tend to be the most popular and affordable option, but other protein-rich alternatives have been easy to find for years, such as quinoa, chia, seitan, some nuts (almonds, peanuts, pumpkin seeds, etc.) and soy derivatives.

But which of all these options can offer us the most protein and the best quality? The Spanish Nutrition Foundation (FEN) has weighed in to clear up any doubts and give us a clear winner in this plant protein race: Tofu is the best alternative.

From the foundation, they explain to users and the media that soy is a very important source of plant-based protein. If we compare it with other legumes, its nutritional value not only stands out in terms of protein, but also It also gets minerals such as calcium.iron, magnesium, potassium, phosphorus and zinc. As for vitamins, soybeans are rich in thiamine, niacin, riboflavin, vitamins B6, E and folate.

Benefits of Including Tofu in Your Regular Diet

While we come to this food looking for a plant-based protein-rich option, the truth is that this product gives us another long list of benefits

these are worth taking into consideration. Some of them are as follows:

• Low calorie content. In addition to being a great source of plant-based protein, tofu is one of the lowest calorie alternatives we can find. Therefore, it is an ideal alternative for weight control and maintaining a balanced diet.
• Rich in nutrients. As we mentioned, tofu (like other soy derivatives) is rich in many vitamins and minerals, including magnesium, phosphorus, copper, manganese, calcium, iron and vitamin B1.
• Source of beneficial fatty acids. Unlike other animal protein sources such as pork or beef, tofu is rich in healthy fats such as omega-3 and omega-6 fatty acids, which are particularly beneficial for health.
• Good for the heart. The mentioned fatty acids are not the only thing that tofu contributes to the health of our hearts. The isoflavones present in this product are able to reduce the level of LDL cholesterol (bad cholesterol) in the blood, thereby improving the functioning of the cardiovascular system.
• Antioxidant properties. The same isoflavones found in tofu have antioxidant properties that may help fight cell damage and reduce the risk of certain chronic diseases.
• Benefits during menopause. The isoflavones already mentioned may also help reduce some menopausal symptoms, such as hot flashes.
• Bone health. Many tofu products sold are fortified with calcium, which helps keep bones strong. It can also prevent osteoporosis.
• Digestion. Finally, tofu is easy to digest and does not bloat, making it an ideal option for people with digestive issues.

Another important fact to keep in mind is that both tofu and other soy derivatives such as soy beverage are lactose-free. Thus, they are an ideal alternative for getting calcium for people with lactose intolerance, and also for those who choose a vegan or vegetarian diet.