Which food rich in plant proteins helps reduce cholesterol and lose weight

Add vegetable proteins to daily nutrition implies numerous health benefits, such as having a large intake of vitamins, minerals, fiber and antioxidants. And among these foods there is one It helps lower cholesterol and does not make you fat.

“Proteins are large, complex molecules that do most of the work in cells and are necessary for structure, function and regulation of the body’s tissues and organs“, summarized in MedlinePlusthe United States National Library of Medicine.

The quality of animal proteins has been discussed for years, as they have a negative impact on the human body and the environment.

For this reason more and more people are betting on plant-based protein diets to reduce meat consumption.

“The quality of plant proteins is different from animal proteins and also varies depending on the vegetable you choose,” he explains. Maria T. Lopez, Nutrition and dietetics technician in an article on Saber Vivir.

And he adds: “Proteins present in foods of animal origin are taken into consideration high biological valuethat is, of better quality since they contain all the essential amino acids, which is not the case in vegetable proteins.”

Anyway This doesn’t mean that some are better than others. since animal foods have other components that may be less healthy.

And among the foods rich in vegetable proteins there is one that seems like a lot but that many still refuse to include in their diet: tofu.

What is tofu and what is it for?

Tofu is a food of Asian origin, obtained through processing of soy drinks. This is coagulated and the rennet obtained is pressed in the form of regular blocks”; summarizes the site Better with Health, from ASregarding the process similar to that of fresh cheese.

Thanks to the popularity of vegan and vegetarian diets, it is now known throughout the world. However it was already a traditional dish in gastronomy of many Asian countries, such as China, Japan or Korea.

The most common way to find it on the market is in rectangular and refrigerated pieces. Its color is between white and cream, its consistency is compact and the flavor is neutral.

Its characteristics make it a very versatile product to be used in all types of recipes, both as the protagonist of the main dish and to give consistency and accompany other ingredients.

But apart from these, tofu offers numerous health benefits.

Health Benefits of Tofu

The properties of tofu have a positive effect as long as it is included in the scope of a correct diet and healthy lifestyle habits.

For this reason, before undertaking a change related to food and health, It is always important to consult a doctor or nutritionist to provide the best advice following an assessment.

That said, here are some benefits of this food:

Helps reduce cholesterol and triglycerides

Tofu is a food ideal for taking care of cardiovascular health. According to a review of studies published in the journal NutrientsTHE Soy protein, fiber and phytosterols have cardioprotective effects.

Therefore, according to its authors, soy products act positively:

• Elevated cholesterol and triglycerides

• Inflammation

• Obesity

• high blood sugar

• Hypertension

It’s good for your bones

Contains a large amount of calciumeven superior to cow’s milk.

According to what they say from National Institutes of Health (NIH), calcium is necessary form and maintain bones. A deficiency of this mineral can cause some problems such as osteoporosis, osteomalacia and rickets (in children).

source of iron

Tofu can be considered a plant food rich in iron, as it provides it Direct healthsupported by Australian government agencies,

In this way it covers the need for this mineral in vegan diets and also in people who eat little meat and fish.

Ideal for losing weight

AS It contains approximately 85 calories per 100 grams and is very light.. It is therefore an option to take into consideration for losing weight or when you need to control the calories ingested.

Choosing low-energy-density foods is a good strategy in this situation, according to the Mayo Clinic, a nonprofit dedicated to clinical practice, education and research.

In this way it is possible to eat more and avoid the feeling of deprivation and hunger.

Antioxidant effect

Introduce foods that contain antioxidants, like the isoflavones found in soy and tofu, apparently positive for fighting free radicals.

As noted in this article published in Nutrition research and practicethe increase in free radicals can trigger the appearance of some chronic and degenerative diseases.