Long considered a healthy food, the benefits of tofu have been the subject of increased interest in recent years.
It is a source of protein suitable for vegetarians. derived from fermented soybeans. It is made by curdling soy milk, pressing it into a block, and then cooling it — a process similar to that followed by cheese made from traditional cow’s milk.
While it may seem like a new food to some in the West, it has been an important part of traditional Asian diets for centuries. Tofu originated about 2,000 years ago in China.
“I think most people could benefit from adding soy to their diet,” said Kailey Proctor, a dietitian at St. Joseph’s Hospital in Orange County, California. “It’s a plant-based protein source that matches the flavors of a dish, is low in saturated fat and contains no cholesterol.”
Here’s more information about the benefits, possible risks, and the many benefits of taking aways to healthily incorporate tofu into your diet.
What is tofu
Like cheeses, tofu is divided into different types, depending on its firmness. Common types of tofu are:
- Silky: The softest type of tofu, also known as Japanese tofu, has a texture similar to mozzarella cheese and can be used in creamy ravioli sauces.
- Normal: This type is a little harder and can be cooked and eaten similarly to scrambled eggs.
- Firm: The most popular and widely available type of tofu, it has a texture like feta cheese. It can be used in a variety of ways, from frying to stir-frying, and is known for absorbing the flavors of marinades and sauces.
- Extra firm:This tofu is also easy to cook, but it doesn’t absorb flavors as well as the firm variety.
- Super firm: This variety has a meat-like texture.
The type of tofu you choose will have an impact on its nutritional value, Proctor notes. “As the Increases firmness, increases caloric intake and protein content“, he comments.
For example, about 3 ounces of silken tofu contains 35 calories compared to the same amount of extra firm tofu, which has almost twice as many, about 70 calories.
“However, overall, tofu is a low-calorie protein option compared to most animal-based proteins,” she adds.
Health benefits of tofu
There is a common misconception that eating soy products, including tofu, may increase the risk of cancer, but studies indicate that soy does not increase this likelihood. In fact, eating tofu and other soy products may increase the risk of cancer. Soy products may have health benefits, Yoincluding a healthier heart.
Tofu is a healthy option because It is a high protein and low calorie food. For people trying to lose weight, Proctor says. In general, tofu provides a substantial proportion of protein with fewer calories than red meat sources.
How does it look? Tofu compared to other protein sourcesIn about 85 grams of each you will find:
- Firm tofu: 17.3 grams protein, 144 calories, 1.3 grams saturated fat
- Skirt steak: 28.7 grams protein, 286 calories, 6.1 grams saturated fat
- Chicken breast: 32.1 grams protein, 157 calories, 1 gram saturated fat
- Wild Atlantic Salmon: 25.4 grams protein, 182 calories, 1.3 grams saturated fat
Unlike meat-based protein sources, this food It has no cholesterol and is low in saturated fats.
Eating a diet low in saturated fat and cholesterol has been linked to a reduced risk of heart disease, and eating 25 grams of soy protein a day may reduce the risk of heart disease, according to the FDA.
More generally, eating less meat and a vegetarian diet has been linked to the prevention of many diseases, including cardiovascular disease, cancer and diabetes.
He Tofu also has other nutritional benefits“Tofu also contains calcium and magnesium, which keep bones strong and preserve bone mineral density as we age,” Proctor says.
Myths about tofu and soy
Tofu has been associated with a increased risk of breast cancerbut the scientific evidence behind that is largely unfounded.
The idea is based on the fact that soy products, such as tofu, contain isoflavones, which can increase estrogen levels in certain people, although their effects are highly dependent on each person.
High estrogen levels have been linked to an increased risk of breast cancer, so some people are concerned about whether eating soy products like tofu may have a negative impact.
However, recent research indicates that eating soy may potentially reduce the risk of breast cancer. In addition, information from Harvard and the USDA (U.S. Department of Agriculture) claims that tofu is a healthy source of protein.
“Many believe that eating tofu or soy increases their chances of developing breast cancer, but that has not been proven,” Proctor insists. “The phytoestrogen, in tofu and soy, is different than estrogen, the female hormone in the body. More research shows us that it may help reduce women’s risk of developing this disease.”
Possible drawbacks of tofu
Although tofu is often promoted as a “green” food,may not have many environmental advantages over meats.
“In terms of environmental health, tofu is a bit controversial,” Proctor notes. “While eating a vegetarian and vegan diet helps reduce our carbon footprint, some reports indicate that tofu may not contribute to this due to the processing involved in making it compared to legumes, nuts and seeds.”
Finally, soy is a common allergen, so if you experience any adverse symptoms, such as vomiting, wheezing or a weak pulse, during or shortly after eating tofu, talk to your doctor. “Anyone with a soy allergy should avoid tofu”says Proctor.
How to incorporate tofu into your diet
Most people could benefit from adding tofu to their diet, Proctor says.
“Tofu has no flavor and takes on the flavor of the dishes it’s prepared in,” she explains, so there’s no need to worry about not liking it.
“The disadvantages of tofu are often that people are intimidated by this food; they don’t know how to cook it or how to prepare it“, says Proctor.
Fortunately, it’s a fairly affordable meal to prepare. Here are some suggestions from Proctor for Make tofu and incorporate it into your diet:
- Add silken tofu to your smoothies to boost protein and creaminess without compromising flavor.
- Add regular tofu with a touch of turmeric to get the yellow color you’re used to in your scrambled eggs.
- Chop firm tofu and add it to a stir-fry.
“Save the fried tofu for a special occasion,” Proctor adds.
In summary
For most people, tofu can be a healthy, low-calorie source of protein. Proctor recommends consume 2 to 3 servings of soy per day, much more than most people eat.
“Balance and moderation are important,” she says. “You’ll want to vary your protein sources to Make sure you get a variety of vitamins and minerals“.
If you are concerned about eating genetically modified organisms, Organic and Non-GMO Tofu Options are abundant.
Whether you’re looking to lose weight or cut back on meat, it’s worth a try, Proctor says. “The Tofu is a good source of protein for vegetarians, vegans or those looking to boost a plant-based diet.”
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Tags: Food, Healthy Living