Is the protein in tofu a "whole" protein?

Question

I've read somewhere that the proteins in some of the vegetarian sources aren't "full" proteins and need to be combined correctly in order for it to be fully beneficial to your body. I'm curious about the protein in tofu - does it need to be combined with anything? What about vegetable protein as found it TVP and/or veggie burgers and veggie dogs?

I've lost a lot of muscle tone lately and friends think that although I still go to the gym, that I'm not getting enough protein to fully restore my muscles. Could this be true? I actually like tofu (I know it's weird), but wondering if that's enough or if it needs to be combined.

I don't like beans and lentils etc due to the high amount of carbs. I'm looking for low-carb vegetarian (mostly vegan)sources of whole protein.

Answer 1

A "complete" protein contains all of the amino acids that our bodies need to take in from food because we can't make them ourselves (there are either 8 or 9 of them, I think).  Many legumes and vegetables only contain a few of these amino acids, so if they are your only source of protein, you need to make sure you eat a variety of them throughout the day to get all of the amino acids.  However, soy protein is a complete protein and contains all of the amino acids that your body needs.  Any soy protein - tofu, soy nuggets, veggie burgers, etc - is just as high-quality as the protein found in animal products and contains all of the essential amino acids.  Tofu is an excellent source of protein.

Answer 2

Almost every food contains "whole proteins" but not all of the protein is whole.

http://www.nutritiondata.com/facts/legum...

Soy protein in natural foods such as edamame and tofu are considered complete proteins as the amino acid balance closely resembles the balance that humans need to repair and grow new tissue.

If you are losing muscle but still working out, make sure that you are getting enough rest at night and are giving your body enough time to recover as strength training is basically damaging your muscles so that they will repair themselves and come back even stronger. If those do not work, you may need more protein.

Bread, pasta, rice, beans, peas, lentils, nuts and seeds are excellent sources of protein and many legumes get 40-50% of their calories from protein.

Don't let ANYONE tell you that being vegetarian makes people weak and frail.

http://www.veganbodybuilding.com/phpBB2/...

http://www.veganbodybuilding.com/phpBB2/...

Answer 3

That is an OLD philosophy regarding combining proteins.  Whatever you eat through out the day combines on it's own in your body.  Beans and lentils are good carbs and if you go to the gym..you need those.

Answer 4

Eating a serving of tofu should give you plenty of protein.  This business about "whole" proteins is usually used to refer to beans and rice.  Beans by themselves have protein, and so does rice, but they aren't considered a "whole" protein unless you eat both in the same day.

To be honest, the average American eats MUCH more protein than is needed.  You can get all the protein you need from a vegetarian or even vegan diet.  (If you ever feel like you want a boost of protein, eat a few nuts or a spoon of peanut butter.)

HOWEVER, what you need to do is make sure that you are getting plenty of Vitamin B12.  It is very hard for your body to absorb then unless you get it from eating meat or dairy.  Consider taking some B12 supplements or, even better, getting a B12 injection.