What Is Tofu, and Is It Good for You?

Tofu has become a popular vegetarian substitute for meat dishes, specially to vegans and vegetarians, it is an important part of their diet, helping supply much-needed protein.

Tofu are not only great source of protein but they are gluten-free, Low in calories and rich in nutrients. It is also rich in vitamin B6, riboflavin, thiamine, potassium, and vitamin K, manganese, calcium, fiber, selenium and phosphorus.

This healthy plant based protein is also known to preventing chronic diseases like diabetes, high blood pressure, certain cancers such as breast and prostate cancer. In addition, it also helps in weight loss and provides youthful looking skin and gorgeous, thick hair.

This article takes a detailed look on health effects to determine whether it’s good for you, but before that let us understand what is tofu.

What Is Tofu?

Tofu is a food derived from China and is made from condensed soy milk. The process for making this amazing stuff is as similar to cheesemaking, where soy milk is pressed into solid white blocks 

This amazing food consist of only three ingredients that are soybeans, water and a coagulant—usually nigari (magnesium chloride) or gypsum (calcium sulfate). In simple terms nigari is what remains when salt is extracted from seawater.

If you’ve ever made cheese at home, you know that you add a coagulant (lemon juice) to milk and then separate the casein curds from the liquid whey. Nigari works as coagulant that help tofu solidify and keep its form.

Tofu Nutrition Facts

Here's the nutritional value  for a one-quarter cup (or 81 grams) of firm tofu.

• Calories: 117
• 7 grams of Fat
• 11mg of Sodium
• 2.2 gram of Carbohydrates
• 1.9 gram of Fiber
• 14 gram of protein

Contains Beneficial Isoflavones

Isoflavones are natural plant compounds that are found in soybean. Tofu contains 20.2–24.7 mg of isoflavones per 3.5-ounce (100-gram) serving. [1]

Isoflavones act like phytoestrogens. In simple terms they can attach and activate estrogen receptors in your body. This produces effects similar to the hormone estrogen, although they are weaker.

Tofu May Reduce Heart Disease Risk

Heart disease are ranking on the top of list that has cause more number of deaths, but the good news is tofu may reduce the risk of heart disease.

Researches have shown that a high intake of legumes, including soy,may lower the rates of heart disease. Another study have found that taking 50 grams of soy protein per day may help improved blood fats  and an estimated 10% lower risk of heart disease. [2] [3]

Additionally they also contains saponins, compounds thought to have protective effects on heart health. Animal studies have shown that saponins help improve blood cholesterol and increase the disposal of bile acids — which can help lower heart disease risk . [4]

May Reduce Your Risk of Diabetes

Tofu may help lower blood sugar level in your body while reducing the risk of heart disease.

According to  A review of 24 human studies found that intact soy protein — as opposed to isoflavone supplements or protein extracts — was more likely to lower blood sugar. [5] [6]

Another study in healthy postmenopausal women found that taking 100 mg of soy isoflavones per day may reduced  blood sugar levels by 15% and insulin levels by 23 percent. [7]

Moreover there are several test-tube and animal studies that show soy isoflavones may boost blood sugar control. [8] [9]

Tofu Contains Antinutrients

Antinutrients are plant compound that can be found in number of plant based food, including tofu.

Tofu contains antinutrients like:

Phytates: that can reduce the absorption of minerals, such as calcium, zinc, and iron.

Trypsin inhibitors: compounds that block trypsin, an enzyme needed to properly digest protein.

However, soaking or fermenting soybeans before making tofu reduces these antinutrients, increasing its nutritional value.

Studies have shown that, sprouting soybeans before making tofu reduces phytates by up to 56 percent and trypsin inhibitors by up to 81 percent while also increasing protein content by up to 13 percent. [10]

Tofu Help Reduce Risk Of Cancer

Cancer is second leading cause of death, however tofu is a rich source of flavonoids and isoflavonoids that helps in preventing cancerous cell growth.

Several research shows that women who eat soy products at least once a week have a 48–56% lower risk of breast cancer. [11] [12]

Research have also shown that women who ate soy products at least once a week throughout adolescence and adulthood had lowered the risk of breast cancer by 24%, when compared to those who ate soy during adolescence alone. [13]

Other Health Benefits Of Tofu

Here's a list of additional 10 health benefits of eating tofu.

• Tofu Help Fights Obesity and Helps Weight Loss
• Prevents Rheumatoid Arthritis and Improves Bone Health
• Tofu Help Maintains Blood Pressure
• Prevents Menopause Related Disorders
• Tofu May Slows Down Skin Aging
• Lowers Cholesterol Levels
• Tofu help Prevents Hair Loss
• Promotes Kidney Health
• Tofu Reduces Osteoporosis Risk
• Improves Immune System

Allergies And Adverse Effects

Tofu is made from soy, making it a main ingredient. Soy allergy starts in childhood, and most are outgrown in adulthood. The symptoms for this include from mild, hives or itching in and around the mouth, to severe reactions including anaphylaxis, which can be life-threatening.

Some animal studies suggest that high amounts of soy may interfere with fertility . [14] [15]

Moreover health care professional also suggest that you may want to moderate your intake if you have breast tumors or thyroid issues.

How To Add Them In Diet:

Now that you know how healthy tofu can be, need some inspiration on how to prepare it?  Here's a tip, while preparing tofu start by rinsing them before any use.

You can simply toss them with your favourite vegetable and sautè them, you can add them in number of dishes including curries, sandwiches, and even in smoothie.

Here are two simple way to add them in your diet.

Crispy Tofu Croutons

Ingredients:

• 14 ounces extra-firm tofu, patted dry and cubed
• 1/2 tablespoon extra-virgin olive oil
• 2 tablesoons tamari
• 1/2 teaspoon sriracha
• 1 tablespoon cornstarch, optional

Procedure:

•  Preheat the oven to 425°F and line a baking sheet with parchment paper.
• Toss the cubed tofu with the olive oil, tamari, and sriracha. Coat them with cornstarch for extra crisp.
• Spread the tofu evenly onto the baking sheet. Bake 20 to 25 minutes or until browned around the edges. Remove and serve warm, with your favourite dip.

Scrambled Tofu

Ingredients:

• Extra firm tofu- 1 Cup (Drained, dried and crumbled)
• Onions- 1 Chopped
• Red Bell Peppers- 1/2 Chopped
• Tomatoes- 1 Chopped
• Spinach- 1/2 Cup Finely Chopped
• Salt- To taste
• Black Pepper Powder- 1 Tea Spoon
• Turmeric-1/2 Tea Spoon
• Olive Oil- 2 Table Spoon

Procedure:

Heat 1 table spoon oil in a pan,add onions, bell peppers, tomatoes and spinach, fry of 2-3 minutes and keep aside. In other pan add one table spoon of oil and add crumbled tofu, sautè them for 2 min, now add all the fried vegetables with some spices and salt, let them cook for 5 minutes and make sure to mix them.

Serve them with toast.

The Bottom Line

Tofu are great source of protein, with several other vitamins and minerals, that help fight cancer, heart disease, diabetes and many more. With so many benefits there should be no doubt about adding them in diet.

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