Tofu is the best protein choice for people and the planet, new study finds
New research ranking 20 protein sources for health and environmental impact has found tofu comes out on top, while cheddar cheese ranks last.
A block of tofu can be scrambled, fried, blended, or baked - and according to a new study, it's also the best protein source for people and the planet.
Tofu ranks as the top protein source for health and sustainability, according to new research.
The new Better Protein Institute (BPI) Score, developed by Dr Chris Macdonald, a Cambridge University behavioral scientist, found that plant proteins consistently outperformed animal protein sources on sustainability and health metrics, with tofu scoring highest overall.
Published in Frontiers in Sustainable Food Systems, the study looked at 20 protein sources, both animal-derived and plant-based, using a multidimensional rating system, since a food can appear more favorable depending on which single metric is used. The researchers aimed to combine several factors into a more holistic picture.
The result is the BPI Score, divided into two categories: the Planet score evaluates greenhouse gas emissions, land use, and water pollution, while the People score considers health metrics like sodium and saturated fat content, along with accessibility factors such as price and availability.
“A clear disparity emerged between plant-based and animal-based proteins. Tofu emerged as the highest-scoring product, while cheddar cheese ranked last,” wrote Macdonald in Frontiers in Sustainable Food Systems.
Tofu obtained the highest Planet score with 16 points, leading a chart on which every top-quintile source - tofu, chia seeds, beans, and quinoa - was plant-based. Beef scored lowest on the Planet metric with just one point, and the bottom quintile was entirely animal-derived: mozzarella, pork, cheddar, and beef.
A local resident tries to put out an illegal fire burning in an environmental reserve in the Amazon rainforest. Undisclosed location, Mato Grosso, Brazil. Beef production is the leading driver of agriculture-linked deforestation. Credit: Victor Moriyama / We Animals
Producing 100g of protein from tofu was found to generate approximately 0.61kg of CO2-equivalent emissions. The same amount of beef protein was linked to 64.19kg of emissions, over 100 times as much. Beef was shown to be the most polluting and water-intensive of the protein sources analyzed, while tofu and chia seeds had the lowest impact on greenhouse gas emissions and water use, respectively.
Tofu also topped the People score with 20 points, with lamb at the bottom at 10 points. Quinoa was found to be the most expensive protein source and lentils the most affordable, but plant proteins outperformed animal-derived foods across the board regardless of cost.
Tofu scoring high in the People category is particularly significant considering that not all plant proteins on the list are considered “complete” proteins - meaning that they contain all nine amino acids the human body cannot make on its own and must obtain from food - but tofu is.
Macdonald also discusses animal ethics in the paper, suggesting these factors could be included in future research, which he says would widen the gap between plant foods and animal proteins. Future research by the BPI could include metrics such as antimicrobial resistance, a public health risk driven by factory farming, and the potential for zoonotic diseases.
From tofu to lentils, here’s how to easily hit your daily protein intake goals on a plant-based diet, featuring three tofu-based recipes.
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