Struggling to Get Enough Protein Without Eggs? Try This Vegan Superfood

For vegetarians, meeting daily protein requirements can be challenging. But incorporating the right protein source into your diet can not only fulfill your protein needs but also offer multiple health benefits.

The Protein Dilemma for Vegetarians
Non-vegetarians can rely on eggs or meat to meet protein needs, but vegetarians often struggle. Many believe that protein comes only from non-veg foods, which is a misconception. Protein is an essential nutrient vital for building and repairing muscles, bones, skin, hair, and nails. Ensuring adequate protein intake is crucial for overall health, yet many Indians fall short.

The Best Protein Source for Vegetarians: Tofu
If you avoid eggs and dairy, tofu is an excellent alternative. This soy-based food contains protein levels comparable to eggs and also provides essential nutrients like vitamins, calcium, and iron.

What is Tofu?
Tofu, also called bean curd, is made from soybeans, water, and a coagulant. It resembles paneer in texture and is originally from China, now popular worldwide as a protein-rich food. It is also suitable for lactose-intolerant individuals. Tofu can be used in salads, stir-fries, soups, and a variety of recipes.

Nutritional Benefits of Tofu
Daily consumption of tofu boosts protein intake and provides other key nutrients. According to Harvard Health, tofu contains:

• Vitamins A
• Calcium and iron
• Manganese, copper, selenium
• Healthy fats, fiber, and omega-3 fatty acids

Compared to many protein sources, tofu is low in calories, making it an excellent addition to a healthy diet.

Protein Content in Tofu
100 grams of tofu provides approximately 8–17 grams of protein, depending on the type. For comparison, 100 grams of eggs provide about 12.6 grams of protein, depending on whether the whole egg or just the white is consumed.

Health Benefits of Tofu

• Helps reduce high cholesterol, supporting heart health.
• Linked to a lower risk of certain cancers.
• May reduce the risk of type 2 diabetes.
• Supports bone health and helps prevent osteoporosis.
• Offers benefits during menopause, helping alleviate related symptoms.

Conclusion
Tofu is a versatile, nutrient-dense, and protein-rich option for vegetarians and vegans. Including it in your diet ensures you meet your protein needs while gaining multiple health benefits.

Disclaimer: This article is for general informational purposes only and does not substitute medical advice. Always consult a qualified healthcare professional before making dietary changes. Navbharat Times is not responsible for the accuracy or effects of this information.