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How much tofu is needed to replace an entire serving of meat?
Tofu is probably the most popular herbal meat substitute at the moment, which is why many people use this plant-based food in their diet. Recent surveys have confirmed that fewer and fewer people eat meat. However, it is then important to ensure a healthy protein intake. But how much do you have to eat to replace a portion of meat?
Health reasons for a meat-free diet
More and more people do without meat. There are truly enough health reasons for a meat-free diet. In particular, the preventive potential of a vegetarian or predominantly plant-based diet for chronic diseases such as obesity, type 2 diabetes mellitus, cardiovascular diseases and cancer is emphasized. If you reduce or stop your meat consumption, you should always make sure you have an adequate protein intake. Tofu is one of the ways to do this. But how much of it do you have to eat?
Important source of protein
"Tofu is popular with many vegans and vegetarians as an important source of protein," said the Consumer Center in Bavaria in an older message.
But how much of it does a portion of meat replace? The Federal Center for Nutrition (BZfE) explains this on its website.
According to the experts, one serving of meat in the adult food pyramid is equivalent to 200 grams. Based on the protein content, this corresponds to about 500 grams of tofu.
However, you should note that 500 g of tofu contains about twice the energy of a portion of meat.
If you want to pay attention to your weight, you should choose a slightly smaller amount of tofu (about 200 to 300 g).
Eat legumes several times a week
According to the BZfE, vegetarians should eat legumes such as peas, beans or lentils and products made from them several times a week to ensure a sufficient amount of protein for the body.
Incidentally, tofu is not only high in protein, but also contains many valuable nutrients such as magnesium, potassium and iron as well as B vitamins and E vitamins.
Natural tofu is tasteless, but can be prepared and seasoned in a variety of ways. Delicious tofu recipes can be found on the Internet, among other things. (ad)