![]() ![]() But the point is, that’s not just a few points - that’s a considerable difference. Does that you mean get 68% of the protein from tofu as you would from eggs? Again, not exactly. The takeaway is that soy has a BV which is about 68% that of eggs. We see here, that eggs have a BV of 94 while tofu has 64. So what are the BV of eggs and soy? Let’s take a look at some figures (from the BV Wikipedia page, source links on the page): ![]() But actual absorption relies on many factors - just as eating a cookie (high GI) could yield a lower sugar spike than an apple (lower GI) in certain circumstances. The theoretical (laboratory setting, perfect environment and setup, etc), would mean that 100 BV means that your body is absorbing 100% of the consumed protein, and 50 BV would mean 50% absorption. Point is, foods with a high BV are better utilized by the body. It’s a tool to better gauge the effects of certain foods on the body, but it’s by no means an exact measurement device. If you’re familiar with Glycemic Index (GI h ttps://en./wiki/Glycemic_index) it’s kind of like that. A ratio of nitrogen incorporated into the body over nitrogen absorbed gives a measure of protein “usability” - the BV.” ()Ī short and sweet of BV is that while it is not an exact measurement of how much protein is “utilized” by the body, it does provide insight as to which sources of protein provide greater protein availability than others. The remainder must have been incorporated into the proteins of the organisms body. BV assumes protein is the only source of nitrogen and measures the proportion of this nitrogen absorbed by the body which is then excreted. ![]() Proteins are the major source of nitrogen in food. It captures how readily the digested protein can be used in protein synthesis in the cells of the organism. “Biological value (BV) is a measure of the proportion of absorbed protein from a food which becomes incorporated into the proteins of the organism’s body. Biological Valueįirst let’s start with bioavailability of protein: I am going to try to make this as unbiased as possible. Then I make some observations about other nutritional content and stuff. I also look at content of branched-chain amino acids (BCAA) because they are of particular interest to physically active people (like myself). With the right food combination and consuming foods made from soybeans, you can supply your body with complete protein that it needs to thrive.Was thinking about eating tofu instead of eggs as a protein source so I did some research.Įssential amino acids are the main concern here of course, because that’s the primary reason we’re eating the protein in the first place - to get nutrients that our body needs so that we don’t die. Tofu is an excellent source of complete protein, along with other foods. It is why vegans should consider planning their meals well to achieve this.įortunately, this is something that you don’t need to compromise on a vegan or plant-based diet. Overall, you need complete protein to make sure you are getting all the amino acids that help build muscles and promote healthy tissues in your body. Combining beans with rice, or whole grain bread with peanut butter, should provide you with all 9 essential amino acids. In fact, there are other plant-based foods that also have complete protein such as hemp seeds, amaranth, spirulina, nutritional yeast, quinoa, Ezekiel bread, buckwheat, and chia seeds.Īdditionally, you can plan your meals, so that the food combinations can give you a complete protein meal. So, yes, tofu is definitely a must-have when you want to eat more foods with complete protein.īut you do not have to limit yourself to this food. As for edamame and tempeh, there are 17 grams of protein and 31 grams, respectively. These include edamame, tempeh, and tofu.įor instance, tofu has 20 grams of protein per one cup of serving, along with all essential amino acids. In fact, soybeans, along with their derivatives all have complete proteins. When it comes to tofu, it is one of the best options for complete protein sources. This is why it is important to know which ones are the best to eat for your essential amino acid intake needs. Some foods have all 9 while others are missing. The amount of these amino acids in foods vary. These are isoleucine, lysine, leucine, histidine, threonine, valine, tryptophan, methionine, and phenylalanine. Tofu is one of those foods that stacks up when it comes to protein content.īut the question is – does it have complete protein?įirst of all, complete protein refers to a food that has all the 9 essential amino acids that the body cannot produce naturally. Increasing Your Complete Protein Intake. ![]()
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