Silken tofu will have slightly lower caloric values, while super-firm tofu will be slightly higher. Not only is tofu a great source of protein, it is also packed with calcium, selenium, manganese, iron, and magnesium. What it lacks in fiber it makes up for in mineral content.
Unlike many animal sources of protein, tofu is low in saturated fat and is a good source of heart-healthy unsaturated fats. Soy often gets a bad rap for containing phytoestrogens—the plant form of estrogen—which some believe can negatively impact hormone function and increase risk for certain types of cancer.
However, many studies show the opposite to be true. Consuming unprocessed forms of soy—plus the minimally processed tofu—is actually linked to a reduced risk for heart disease, diabetes, and several types of cancer. It can even alleviate symptoms of menopause and help lower cholesterol levels!
Soy is also void of saturated fat , which is linked to an increased risk for obesity, diabetes, cancer, and other chronic conditions when consumed in excess. Replacing some animal proteins with plant versions like tofu and other soy products could do wonders for your overall health! Tofu is pretty flavorless on its own, which makes it extremely versatile for whatever flavors you are also cooking with. You can use a handy-dandy tofu pressing tool or just employ some dish towels and cookbooks to press and expel water.
Simply wrap your tofu in a dish towel, put it on a plate, and place a few cookbooks on top, pressing down for a few seconds and waiting at least 10 minutes before cooking. Nowadays, you can actually find pre-pressed tofu in some grocery stores to help you skip that first step. An easy way to cook tofu while still maintaining a firm texture is to cut it into bite-size pieces, toss in some soy sauce and cornstarch and then bake at degrees for 10 minutes before tossing it in with the rest of your meal.
From savory breakfasts to creamy desserts, we have plenty of tofu-packed recipes to boost your plant protein intake. This minute meal features golden, crisp tofu in a seriously delicious sweet, savory, and spicy sauce. These may help protect against some cancers , heart disease , and osteoporosis. However, overconsumption may also present some risks. Tofu is made by coagulating soymilk to create curds.
The curds are then pressed and compacted into the gelatinous white blocks recognized as tofu. This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods. A diet that contains a variety of plant-based foods appears to contribute to overall health and wellbeing, and a lower risk of conditions such as obesity , diabetes , and heart disease. Research has linked tofu, with its high levels of isoflavones, to a lower risk of several age- and lifestyle-related diseases.
Studies have indicated that daily consumption of soy may decrease markers for cardiovascular disease risk, including weight, body mass index BMI , and total cholesterol. The FDA has set 25 g a day of soy protein as the minimum intake needed to impact cholesterol levels. Consuming tofu as an alternative to animal protein can help lower levels of LDL cholesterol.
This, in turn, decreases the risk of atherosclerosis and high blood pressure. Several clinical and experimental investigations have suggested that genistein, the predominant isoflavone in soy, has antioxidant properties that may inhibit the growth of cancer cells. In the past, confusion has arisen about the safety of consuming soy after a breast cancer diagnosis.
This is because isoflavones have a chemical structure similar to that of estrogen , and high levels of estrogen can increase the risk of breast cancer. However, consuming moderate amounts, or less than two servings a day, of whole soy foods, does not appear to affect tumor growth or the risk of developing breast cancer.
Instead, there is growing evidence that regular soy intake may decrease breast cancer recurrence. However, the evidence is not yet strong enough to recommend soy to all breast cancer survivors. Researchers call for more studies to confirm how genistein works, how it could be used therapeutically, and its bioavailability, or how well the body can absorb it. People with type 2 diabetes often experience kidney disease, causing the body to excrete an excessive amount of protein in the urine.
Evidence from one study has indicated that those who consumed only soy protein in their diet excreted less protein than those who only consumed animal protein. Protein, and particularly soy protein, may enhance renal function, and it could have benefits for people who are undergoing dialysis or kidney transplantation. One meta analysis of nine trials showed a positive effect of soy on some biomarkers of those with chronic kidney disease.
This may be due to its protein content, but also because of its impact on lipid levels in the blood. Soy isoflavones may help reduce bone loss and increase bone mineral density, especially after menopause. They have also been reported to reduce some other symptoms of menopause.
Some research has suggested that consuming soy products may help relieve symptoms of menopause, such as hot flashes, because of the phytoestrogens they contain. While symptoms may differ between women, hot flashes appear to be far less common in Asian countries, where people consume more soy.
Conflicting results have been produced, but there is evidence that consuming soy products that are rich in genistein may help reduce the frequency and severity of hot flashes.
However, more studies are needed to establish exactly what happens and why. One study in rats has suggested that any type of tofu that has been curdled with various coagulants may help prevent liver damage caused by free radicals. Population studies have indicated that, in regions where people consume more soy, there is a lower incidence of age-related mental disorders. One research group found that treatment with soy isoflavones was linked to better performance in nonverbal memory, verbal fluency and other functions.
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Health Conditions Discover Plan Connect. This may leave you wondering whether you should eat tofu or not. Share on Pinterest.
What Is Tofu? Contains Many Nutrients. Contains Antinutrients. Contains Beneficial Isoflavones. May Reduce Heart Disease Risk. Linked to a Reduced Risk of Some Cancers. May Reduce Your Risk of Diabetes. Other Potential Benefits. May Cause Problems for Some People. Varieties and Preparation. The Bottom Line. Read this next. Soy Protein: Good or Bad? Soy Allergy.
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