Textured vegetable protein (TVP) is a complete protein because it contains all nine of the essential amino acids.
If you're a vegetarian, vegan, or simply attempting to consume less meat, you can feel stuck in a protein rut. It can feel difficult to find high-quality protein alternatives for people who are attempting to forgo meat.
Hence, textured vegetable protein (TVP), often known as textured soy protein, is appreciated. In a world obsessed with beans and tofu, TVP offers some variation.
- TVP is a soybean-based substance. It's frequently used to improve the nutrient value and texture of food.
- In addition to being nutrient-dense and abundant in fiber and protein, TVP may boost heart health and guard against heart disease and stroke.
- As with all other foods, TVP should be consumed as part of a balanced, diverse diet and is not recommended for anyone who has a soy allergy.
What is TVP?
The term "textured vegetable protein (TVP)," sometimes known as "vegetable protein" or "vegetarian meat," also refers to textured soy protein.
According to the Food and Agriculture Association of the United Nations, "texturized" concerning soy protein indicates that the protein has been changed such that it resembles meat when consumed.
- Defatted soy flour, a leftover from the manufacture of soybean oil, is used to make TVP.
- The taste of TVP depends on how you prepare it.
- It is necessary to first rehydrate TVP with hot water or another cooking liquid, such as broth. To make TVP as per your taste, you can add sauces and spices. It cooks quickly and is a great complement to dishes such as chili and spaghetti sauce.
What are the nutritional values of TVP?
According to the U.S. Food and Drug Administration, 100 grams of textured vegetable protein (TVP) will give you the following:
| Nutrient | Amount |
|---|---|
| Calories | 326 |
| Protein | 51.5 grams |
| Fat | 1.22 grams |
| Carbs | 33.9 grams |
| Fiber | 17.5 grams |
| Cholesterol | 0 mg |
| Copper | 4.06 mg |
| Folate | 305 mcg |
| Thiamine | 0.698 mg |
| Magnesium | 290 mg |
| Iron | 9.24 mg |
| Potassium | 2,380 mg |
4 health benefits of TVP
Textured vegetable protein (TVP) is a complete protein because it contains all nine of the essential amino acids that we must get from our diet. It is devoid of saturated fat, cholesterol, and fat. It has few calories but is filling, so you don't need to eat much to feel satisfied. TVP is a heart-healthy food because it is high in fiber.
- High in protein: TVP is a rich source of protein with 51.5 grams of protein.
- According to the Harvard T.H. Chan School of Public Health, nearly every tissue and organ in the body, including your muscles and skin, depends on protein for proper function.
- According to U.S. Food and Drug Administration (FDA) recommendations, adults older than 30 years should strive to eat 46 to 56 grams of protein per day.
- High in fiber: A hundredgrams of TVP has 33.9 grams of total carbohydrates, making it a dietary staple.
- The U.S. National Library of Medicine states that carbohydrates help your body produce energy and contribute to the health of your brain, muscles, and kidneys.
- According to the FDA's Dietary Guidelines for Americans, 2020-2025, 45 to 65 percent of your daily calories should come from carbohydrates.
- A hundred grams of TVP has 17.5 grams of fiber. Moreover, the Harvard T.H. Chan School of Public Health notes that fiber promotes healthy blood sugar levels and improves digestion.
- Lowers the risk of diseases: Many people want to know if eating TVP lowers their risk of cancer or other diseases. The Mayo Clinic notes that soy protein, which is a component of TVP, has been associated with a reduced risk of breast cancer.
- More research is needed to ascertain whether TVP can alter the risk of developing breast cancer.
- According to research published in the European Journal of Preventative Cardiology in May 2017, eating soy is associated with a lower risk of heart disease.
- According to a review published in the journal Nutrients in December 2016, a soy-rich diet has been linked to lower cholesterol and triglyceride levels.
- Provides important vitamins and minerals: TVP is rich in magnesium, copper, folate, and thiamin. According to the National Institutes of Health (NIH), your body needs copper for iron metabolism and energy production. A hundred grams of TVP provides you with 4.06 mg of copper.
- According to the NIH, the body uses the trace mineral magnesium to maintain healthy blood sugar and blood pressure levels, as well as healthy muscle and nerve function. A hundred grams of TVP provides you with 290 mg of magnesium.
- Including TVP in your diet will increase your potassium intake. A hundred grams of TVP provides you with 2,380 mg of potassium. The NIH states that the body needs potassium for nerve transmission, muscular contraction, and kidney and heart function.
- According to the NIH, iron is used to create hemoglobin, a protein that is present in blood cells and is responsible for carrying oxygen from the lungs to the rest of the body. A hundred grams of TVP provides us with 9.24 mg of iron.
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Medically Reviewed on 8/17/2022
References
Image Source: iStock image
https://www.projectangelheart.org/tvp-for-mvp-most-valuable-protein/
https://www.fao.org/3/t0532e/t0532e08.htm
https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100465/nutrients
https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
https://medlineplus.gov/carbohydrates.html
https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/soy-breast-cancer-risk/faq-20120377
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188409/
https://pubmed.ncbi.nlm.nih.gov/28067550/
https://ods.od.nih.gov/factsheets/Iron-Consumer/
https://ods.od.nih.gov/factsheets/Potassium-Consumer/
https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
https://ods.od.nih.gov/factsheets/Copper-HealthProfessional/
