The Health Benefits of Consuming Tofu and Tempeh Routinely
The health benefits of consuming tofu and tempeh routinely – Dried soybeans contain far more protein than most types of beans and other grains, which is about 40%. Soybeans also contain about 20% fat, most of which are types of unsaturated fats or “good fat”, but it still increases the calories in soybeans is about 170 calories per 100 g dry weight.
According to our Health and Beauty’s dictionary, whole of soybeans is a source of many vitamins and minerals with a high number, including some B complex vitamins (folic acid, niacin, riboflavin, thiamin), magnesium, phosphorus, zinc, iron and calcium. Soy food products are very popular, and most people consume them in the form such as tofu, tempeh, soy milk, vegetables, and many other products. Soybean is a high source of protein and amino acids are very useful, especially for the vegan and vegetarian dieters who do not/less eating on protein from animal sources.
There are so many benefits of soy for health, including those derived from the content of isoflavones. They are phytochemicals and phytoestrogens that are antioxidants. However, many are concerned about the negative effects of isoflavones are associated with the cause of hyperthyroidism. Isoflavones are structurally similar to the female hormone, estrogen; and these chemicals can mimic the properties of estrogen that is a hormone naturally women.
Another utilization of soy is processed in such form as tempeh and tofu or soy milk. Meanwhile, the soybean itself has been known to have many benefits, among others, the prevention of cancer, relieve menopausal symptoms, reduce the risk of heart disease, lower cholesterol and reduce the risk of osteoporosis.
In order to further understand the health benefits of consuming tofu and tempeh routinely, it helps if you follow the description below:
1. Soy Nutrition
Approximately 50% of the soy energy is derived from fat, but only about 15% that is saturated fat. And approximately 40% of the soybean energy is derived from protein. It is higher when compared with other types of nuts. While, soybean only provides 30% of dietary fiber, and it is lower than other types of nuts.
The higher nutrients in soy are including calcium, iron, magnesium, phosphorus, zinc, copper, thiamin, riboflavin. Meanwhile, the lower nutrients in soy are sodium and niacin.
2. Tempeh and Tofu
Tempeh is much more nutritious than any other soy products. It’s also more solid and only have a small amount of water; provide twice the calories, fat, protein, and four times as much carbohydrate. Tempeh is really the highest nutrition. Once again, it reflects the lower levels of the water and it have a better density. However tempeh contains saturated fat three times higher than tofu.
There are many of the reviews about the benefits of soy and soy products that have been published in various online media, including the health benefits of consuming tofu and tempeh routinely, as the following:
1. Potentially lowering cholesterol
Replacing animal protein with soy intake generally will reduce the intake of cholesterol and saturated fat. It means that indirectly can lower blood cholesterol and help reduce the risk of coronary heart disease. Over the past 20 years, several studies have demonstrated a direct effect of soy in lowering cholesterol levels, and our Health and Beauty’s dictionary also has note it. For example, one study showed that eating 30 to 60g of soy protein per day will be lowers LDL cholesterol and total cholesterol, respectively by 20% and 10%. Meanwhile, in another study, blood triglycerides are also reduced by 10%.
2. Reducing cancer risk
Various epidemiological studies have said that although no conclusive evidence that eating soy-based foods will protect against breast cancer, prostate cancer, and colon cancer. Cell culture experiments also showed that the soy extract suppress the induction of tumors in various organs.
3. Strengthen bones and get rid of the symptoms of menopause
Many researchers have considered that the occurrence of menopause in Japanese women is lower than American women, Canada and Finland. There is some evidence that the more soy products can help alleviate some of the symptoms of menopause. Research also has shown that a diet high in soy will increase in bone mineral content and bone density in the lumbar section of the spine.
Many Asians who consume about 20 mg to 80 mg of Isoflavones and Genistein per day, which is almost entirely derived from soybeans. Whereas, genistein intake in the United States, only about 1 mg to 3 mg per day. Thus the soy meal is a way of the relatively easy to increase the intake of isoflavones without having to change the diet (as tempeh and soy are the most common food). One half cup of soybeans, one cup of soy beverage, or tofu 120g provide about 30 mg to 40 mg of genistein.
4. Soy contains estrogen, phytoestrogens
Isoflavones are often referred to as phytoestrogens (plant estrogens), because of its chemical structure very similar to estrogen, the female hormone. But, it has a very significant difference. Phytoestrogens are much weaker than the natural Estrogen that exist in the human body. And it only has less activity than 1%. Research studies have shown that compounds in soy do not produce a response like estrogen in humans, and it does not cause damage to the level of food consumed. The average population of Asia has been consuming soy products during some of the past centuries.
5. Soy can cause hyperthyroidism
There is some scientific evidence that shows that soy products can interfere with thyroid function. Thyroid hormones are natural hormones in humans are very important for the regulation of metabolism, brain development, growth, control of body temperature, and respiration. People with thyroid problems are advised to consult with a doctor before eating a lot of soy products. But for other people healthy, soy products had no effect on thyroid function in people who have the considerable intake of iodine in their diet.
Various studies have shown that isoflavones can disrupt the normal working of the thyroid hormones, namely by inhibiting the enzyme thyroid peroxidase (which play a role in the production of thyroid hormones). However, a 2003 study conducted by Harvard Medical School found that there was no difference in thyroid function in the participating groups of postmenopausal women ; half of those women given 90 mg of isoflavones from soy, and the other half was given a placebo. The considerable intake of iodine in the diet generally can reverse or reduce the effects of soy on thyroid function.
6. Soy allergy
Soy is one of five types of foods that most commonly cause food allergies in children, as well as one of the eight types of foods that trigger food allergies in general. Soy allergies can cause reactions ranging from hives, diarrhea, up to serious breathing difficulties. Some people also have a soy intolerance reactions in the gut, which is similar to lactose intolerance.
Those are some things that should be noted from soy and its refined products. Hopefully you can take the best side of soybeans, and left the worst side of it, and of course you can take the health benefits of consuming tofu and tempeh routinely.
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