Staple Foods within a Plant Based Lifestyle
Plant-based lifestyle is universal and the popularization in recent years in the West have incorporated foods including traditional foods of the Asian continent.
Many of the foods that have been shared by plant-based proponents have included foods not traditional to western countries and north American. Three popular plant-based foods that are used for high protein intake and as alternatives to meats include: Tofu, Tempeh, Edamame.
Tofu, originating from China, is made of condensed soy milk that is pressed into solid white blocks in a process quite similar to cheesemaking. Tofu is gluten-free and contains all 9 essential amino-acids. It is rich in iron, calcium and the minerals manganese and phosphorus.
Tofu: 100g or ⅓ cup of Tofu nutrition facts include:
Calories: 144
Fat: 8.7g
Sodium: 14mg
Carbohydrates: 2.8g
Fiber: 2.3g
Protein: 17.3g
Tempeh, originating from Indonesia, is made of lightly cooked and fermented soybeans that is pressed into a compact cake-like mold. Tempeh has an added benefit of gut-health due to it's fermentation that Tofu does not provide.
Tempeh: 100g or ⅓ cup of Tempeh nutrition facts include:
Calories: 192
Fat: 10.8g
Sodium: 9mg
Carbohydrates: 7.6g
Protein: 20.3g
Edamame: 150g or 1 cup of Edamame nutrition include:
Calories: 188
Fat: 8g
Sodium: 9.4mg
Carbohydrates: 13.8g
Fiber: 8g
Sugars: 3.4g
Protein: 18.4g
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