Tofu and tempeh have a stellar—and well-deserved—reputation. For starters, they come from soybeans, so they’re uber-nutritious. You can count on some magnesium and iron. Plus, you get a decent dose of calcium (from many brands of tofu) or potassium and fiber (from tempeh). Soybeans also bring the good kind of fat to your table.
Healthy EatingLindsay Moyer, MS, RDN, Kate Sherwood
Three hours before lunch, 40 people drank a 330-calorie shake that was high in either protein, fat, or carbohydrates. The participants were no less hungry, and they ate no less (or more) at lunch—or later in the day—after the high-protein shake than after the high-carb or high-fat shake.
People ate no less at breakfast or lunch after drinking a 250-calorie beverage with 24 grams of protein from dairy (whey or casein) than after drinking a similar beverage with plant (pea or soy) protein powder. Post-beverage appetite varied slightly, but not by plant vs. animal protein. (The study was funded by a dairy company.)
