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Sometimes known in the west as "soy pulp" or "tofu lees", [77] okara is a tofu by-product consisting of the fiber, protein, and starch left over when soy milk has been extracted from ground soaked soybeans. [78]
Soy pulp. Okara that is firmly packed consists of 3.5 to 4.0% protein, 76 to 80% moisture and 20 to 24% of solids. When moisture free, the gritty okara contains 8 to 15% fats, 12 to 14.5% crude fiber and 24% protein, and contains 17% of the protein from the source soybeans. It also contains potassium, calcium, niacin. [1]: 151 [4]: 168 [?]
Tofu. Tempeh. Eggs. Fish (Learn more about How Much Protein Should You Eat?.) Good fiber sources include: Fruits and veggies. Whole grains like brown rice and quinoa. Legumes like lentils and ...
Tofu. Eggs. Research shows that eating lean protein is essential for building and maintaining muscle mass. And as Dr. Primack notes, it’ll help you avoid losing too much muscle during your ...
Tofu skin, yuba, beancurd skin, beancurd sheet, or beancurd robes is a food item made from soybeans. During the boiling of soy milk, in an open shallow pan, a film or skin composed primarily of a soy protein-lipid complex forms on the liquid surface. [4] [5] The films are collected and dried into yellowish sheets known as tofu skin.
Tofu. Tempeh. Fish. Eggs. Nuts and seeds. ... Eat More Fiber. Fiber can help you feel fuller for longer and reduce your appetite. You can find fiber in: Fruits. Vegetables. Lentils.
They’re packed with vitamins, minerals, and fiber, which can help you feel fuller, lose weight, lower inflammation, improve your gut health, and more. ... Tofu. Tempeh. You can also consider ...
The soybean, soy bean, or soya bean (Glycine max) [3] is a species of legume native to East Asia, widely grown for its edible bean, which has numerous uses.. Traditional unfermented food uses of soybeans include soy milk, from which tofu and tofu skin are made.
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