Tofu

Tofu is made by coagulating soymilk. It has been eaten for its high protein content for at least two thousand years in Asia. It is popular among vegetarians for the completeness of soy protein (it is the only plant protein that contains all the essential amino acid for humans).

Even though the health benefits of tofu consumption are controversial, researchers have shown that tofu intake reduces cancer risk. 

The amount of tofu necessary to protect against cancer

is <1 serving, or 228 g (1 cup)/day compared with infrequent

consumption.

The health benefit of eating tofu might be due to the presence of BBI (Bowman-Birk inhibitors) and their variants, which are a class of naturally-occurring protease inhibitors. BBI has shown to stop breast cancercells from dividing in a laboratory dish. It may also have anti-inflammatory properties.

In addition to soybeans, BBI and their variants are found in other legumes such as mung bean, lentil, pea and chickpea etc.