Tofu, often known as bean curd, is a popular soy-based cuisine. It's formed by curdling fresh soya milk, pressing it into a solid block, and then chilling it, similar to how typical dairy cheese is made.
Tofu, a common element in Thai and Chinese cuisine, may be prepared in a variety of ways, ranging from smooth and soft to crisp and crispy.
Nutritional Advantages
- 73 kcal / 304 KJ
- 8.1g Protein
- 4.2g Fat
- 0.5g Saturated fat
- 0.7g Carbohydrate
Tofu's calcium content varies, so read labels and search for a product that has been 'calcium set,' which implies calcium chloride (E509) or calcium sulphate (E516) has been added.
The top five health benefits of tofu
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1. An excellent source of antioxidants
Soy products, such as tofu, contain natural substances known as isoflavones, which are potent antioxidants that help reduce the damage caused by molecules known as free radicals. This oxidative stress is linked to ageing and the development of a variety of chronic illnesses. Isoflavones are abundant in soybeans, as are other active plant chemicals such as saponins.
2. Could help with menopausal symptoms
Isoflavones are also known as phyto-oestrogens, which means they imitate a weak version of the hormone oestrogen in the body, which some women find beneficial for peri-menopausal symptoms including mood swings and hot flushes.
Your stomach, genetics Because our systems' reactions to specific foods are influenced by our microbiota and environmental circumstances, we can't determine whether a diet high in phyto-estrogenic foods is healthy for all women just yet.
3. It has the potential to improve heart health
Regularly consuming isoflavone-rich foods, such as tofu, has been linked to lower cholesterol levels. According to studies, this includes a decrease in low-density lipoprotein (LDL), sometimes known as "bad" cholesterol, as well as total cholesterol. Regular eating of legumes, particularly soya, has been related to a decreased risk of heart disease, perhaps due to their high phytochemical and fibre content.
4. A 'complete' plant protein source
Soya, especially tofu, is a good source of plant protein, since it contains all nine necessary amino acids required for development, repair, and immune function. The digestibility of soya protein, which relates to how efficiently our bodies can utilise it, is excellent, with some studies showing that it may even be similar to animal protein.
5. It's possible that it'll help you regulate your blood sugar
In one research, postmenopausal women who took 100mg of soy isoflavones daily reported a 15% drop in fasting blood sugar levels and a 23% reduction in insulin levels. Similarly, diabetic postmenopausal women who supplemented with isolated soy protein had lower fasting insulin levels, less insulin resistance, and better cholesterol control.
Other research, on the other hand, has shown mixed results, with a meta-analysis showing that there is still more to learn in this area. Meanwhile, it looks that eating soya foods like tofu may be beneficial, although further research is required.
Is tofu suitable for all?
Tofu is typically considered safe for most individuals unless they have a soya allergy, in which case they should avoid it. Soybeans are also known to be goitrogenic, which means they interfere with thyroid gland function. Although the impact may be minor in practise, if you have a thyroid issue, you should limit your consumption.
Because tofu and other soy products contain oxalate, those with a history of calcium oxalate kidney stones should limit their soy consumption. Studies show, however, that soya products containing some oxalate and modest quantities of phytates may be beneficial to kidney stone sufferers.
Soya intake has grown contentious in recent years, with certain animal studies suggesting a relationship to certain malignancies. The European Food Safety Authority stated that soy isoflavones had no detrimental effects on the thyroid, breast, or uterine in postmenopausal women, which supports the food's safety.
Anti-elements in soya, such as trypsin inhibitors and phytates, may prevent us from absorbing some of the bean's essential nutrients. Soaking or fermenting the soybeans before cooking helps reduce these chemicals, which is why traditional soya products like tempeh and miso are nutritionally better.
Before making any dietary changes, see your doctor or a qualified dietitian if you have any concerns.
