Introduction: Soybeans and their products have long been regarded as healthy foods by nutritionists. However, are you truly fully aware of their nutritional value?
Soybeans contain up to 35% protein. The composition and ratio of essential amino acids, except for methionine, are similar to those of animal protein. When consumed with grains rich in methionine, its nutritional value is enhanced. A significant portion of the nutritional value of meat lies in its ability to provide high-quality protein, and in this regard, soybeans can do the same, 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 excellent sources of high-quality protein.
In terms of protein content, 50 grams of soybeans is equivalent to 100 grams of pork tenderloin; one cup of soy milk (300 ml) is approximately equivalent to 50 grams of beef brisket (based on a 1:20 soy-to-water ratio); 250 grams of tofu is roughly equivalent to 100 grams of pork rump; and tofu dry and lean meat can be substituted in a 1:1 ratio. 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 contain various beneficial health components such as soy isoflavones, plant sterols, soy oligosaccharides, and phospholipids, which are not found in meat. This gives soybeans some health benefits 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 in combination. 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 tofu dry, 30 grams of yuba, 700 grams of tofu pudding, and 800 grams of soy milk.