Soybeans and their products have long been regarded as healthy foods by nutritionists. However, when it comes to their nutritional value, are you truly fully aware of it?
Soybeans contain up to 35% protein, and the composition and ratio of all essential amino acids, except for methionine, are similar to those of animal protein. When consumed together with grains rich in methionine, the nutritional value is even better. A significant part of the nutritional value of meat lies in its ability to provide the human body with high-quality protein, and in this respect, soybeans can do the same, thus earning soybeans the reputation of "plant meat". In particular, various soy products made from soybeans, such as tofu, tofu shreds, dried tofu, tofu skin, tofu pudding, and yuba (dried tofu skin), are all excellent sources of high-quality protein.
In terms of protein content, 50 grams of soybeans is equivalent to 100 grams of pork tenderloin; one bowl of soy milk (300 ml) is roughly equivalent to 25 grams of beef brisket (based on a 1:20 soy-to-water ratio); 250 grams of tofu is approximately equivalent to 100 grams of pork rump; and dried tofu can be used as a 1:1 substitute for lean meat. Compared to meat, soybeans have a higher ratio of unsaturated fatty acids and contain no cholesterol, which compensates for the drawbacks of excessive saturated fat and cholesterol in meat. Furthermore, soybeans also contain many health-beneficial components such as soy isoflavones, phytosterols, soybean oligosaccharides, and phospholipids, which are not found in meat. This endows soybeans with some health functions that meat lacks, such as preventing coronary heart disease, arteriosclerosis, and breast cancer. Of course, meat also has its advantages, for instance, it is a good source of iron and B vitamins.
In daily diet, it is recommended to replace a portion of meat with soy products and consume them together. The Chinese Nutrition Society suggests that each person should consume 30-50 grams of soybeans or their products daily. In terms of the protein provided, 40 grams of soybeans are approximately equivalent to 200 grams of tofu, 100 grams of dried tofu, 30 grams of yuba, 700 grams of tofu pudding, and 800 grams of soy milk.