ByDR. MAYA ROSMAN

Many of us operate according to the rule that the closer food is to its original form in nature, the healthier and higher-quality it is. In most cases, this rule is correct, but when it comes to soy – a surprise awaits us.
If your first association with health is “edamame” (green, fresh soybeans), you should get acquainted with the fine print of the digestive system. דווקא tofu and soy milk, which undergo a process of extraction and filtration, are the ones that provide our bodies with the most available and efficient protein.

The reason for the dramatic difference between the whole bean and tofu lies in the plant’s defense mechanisms. Soybeans contain substances called “trypsin inhibitors.” Trypsin is a vital enzyme secreted by the pancreas, and its role is to break down proteins in the stomach and intestines so the body can absorb them.

When we eat the bean in its whole form (as in edamame), these inhibitors interfere with our enzymes’ ability to work.
In such a case, a significant portion of the protein is simply not absorbed and exits the body as it entered. While the digestibility level of protein from whole soybeans stands at only about 65%, in tofu and soy milk it jumps to an impressive rate of 92%–95%.
If you are relying on edamame as the main protein source in a meal, keep in mind that you are absorbing only about two thirds of the amount listed on the package. For muscle building – go with tofu.

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Edamame As The Ultimate Snack

Despite the issue of protein availability, there is no reason to give up on edamame. As a between-meal snack, especially in the evening in front of the TV, it is a perfect solution.

Rich In Fiber
Whole soybeans are rich in dietary fiber, which contributes to a prolonged feeling of fullness and to proper digestive system function.

Vitamins And Minerals
Edamame is rich in folic acid (vitamin $B_9$), vitamin K, and iron.
Keeping The Hands (And The Brain) Busy
The slow peeling action causes us to eat less and feel fuller.
Tip: Blanch frozen edamame in boiling water for a few minutes, strain, add lemon juice, a little coarse salt, and a teaspoon of olive oil. It is tasty, filling, and much healthier than any processed snack.
Tofu: The King Of Vegetarian Protein

Tofu is not just a “substitute” for meat, it is a superfood in its own right. It is produced through a process similar to cheese production (curdling soy milk), which neutralizes trypsin inhibitors and makes it very easy to digest.

One of tofu’s greatest advantages is its protein content: In 100 grams of firm tofu there are on average about 15 to 17 grams of protein (depending on firmness). It is considered a “complete protein,” meaning it contains all 9 essential amino acids that the body cannot produce on its own.
Beyond protein, tofu is an excellent source of calcium (especially those coagulated with calcium sulfate) and magnesium.

Tofu And Menopause In Women

One of the most researched topics in recent years is the connection between soy consumption and relief of menopausal symptoms. Soy contains phytoestrogens (isoflavones) – plant compounds that are structurally similar to the human hormone estrogen.
Clinical studies have shown that women who incorporated into their diet half a cup of cooked soybeans or a daily serving of tofu reported a significant reduction of up to 80% in the frequency and intensity of hot flashes.
In addition, phytoestrogens have a protective effect on bone density, a critical issue during menopause, when the risk of osteoporosis increases.
Contrary to old myths, global health organizations today determine that soy consumption is safe and even recommended for disease prevention.
And What About Men? Debunking The Femininity Myth

One of the most persistent myths is that soy consumption in men may lead to “feminization” or a decrease in testosterone levels because of those same phytoestrogens.
It is important to clarify: This is simply not true.
Extensive reviews of dozens of studies have shown that soy consumption does not affect male hormone levels, does not impair fertility, and does not cause breast tissue growth.
On the contrary, studies indicate that soy consumption may actually reduce the risk of prostate cancer. Men can enjoy tofu as part of a diet for cutting and muscle building without any concern.
Smoked Tofu, Basil, Or Natural?

Shelves today are filled with flavored tofu varieties, and here it is worth putting things in order:
1. Flavored Tofu (Basil, Chili, Provence):
Generally, there is no significant nutritional difference. This is regular tofu with added spices and herbs. It is an excellent solution for those who are lazy about seasoning on their own, just be sure to check the nutrition label to ensure there is not an excessive amount of sodium (salt).

2. Smoked Tofu:
Many wonder what makes it smoked. In most cases, it involves the addition of liquid “smoke flavoring” or a natural smoking process. In terms of protein, it is identical to regular tofu, but it is usually saltier and has a very dense texture. It is excellent as a “substitute” for sausage or inside sandwiches.

In Conclusion: Soy is a nutritional gift. Want to snack happily? Edamame is waiting for you with fiber and vitamins. Want to build muscle, feel truly full, or ease hot flashes? Tofu is preferable.