"Eating at least half a block of tofu daily can effectively prevent cardiovascular diseases." This is the view expressed by Professor Li Lite from the College of Food Science and Nutritional Engineering at China Agricultural University in a recent interview with a reporter.
The protein in soybeans is not only high in content but also comparable in quality to high-quality animal proteins such as eggs and milk.
New evaluation methods show that soy protein can fully meet the human body's (for those over 2 years old) needs for various essential amino acids. In 1977, American scientists discovered that soy protein can reduce blood cholesterol levels. Numerous clinical studies have shown that consuming at least 25 grams of soy protein daily can lower blood cholesterol levels and effectively prevent cardiovascular diseases. Therefore, in 1999, the U.S. Food and Drug Administration designated soy as a food with health benefits and issued a "Health Claim for Soy Protein" approval notice. According to this notice, in the U.S., if a soy product contains more than 6.25 grams of soy protein, it can be labeled as a "heart-healthy food." In 2003, the UK also introduced a soy protein health labeling law with almost identical content to the U.S.
So, based on the recommendation of consuming 25 grams or more of soy protein daily to achieve its health benefits, how many soy products should a person eat each day?
"At least half a block of tofu daily," Professor Li said. "The main nutritional value of tofu and soy milk is no less than that of milk. The concentration of protein and calcium in tofu is even higher than in milk, and its iron content is 10 to 20 times higher than that of milk. In particular, the calcium and iron in tofu have a high absorption rate. Coupled with the effect of soy protein in reducing calcium excretion, soy foods are healthful products that can supplement calcium and prevent osteoporosis. Compared to milk and other calcium supplements, tofu and soy milk are much cheaper. Additionally, unlike meat and milk, soy products like tofu and soy milk have almost zero cholesterol content. Therefore, many nutritionists call soy products the best value-for-money health food."
In recent years, scientists have also discovered that when soy protein is enzymatically hydrolyzed, it produces peptides with antioxidant, blood pressure-lowering, and immunity-enhancing effects. Soy peptides can lower blood sugar and blood pressure and prevent arteriosclerosis. Traditional Chinese fermented soy foods, such as douchi (fermented black beans) and furu (fermented tofu), contain highly functional soy peptides. In fact, epidemiological studies have shown that because Asian diets contain more soy products, the incidence of cardiovascular diseases, breast cancer, and prostate cancer is much lower than in Americans and Western Europeans. For your health, please consume at least half a block of tofu daily.