Tofu (2024)

FAQs

Is tofu actually healthy for you? ›

Tofu also contains all the essential amino acids your body needs and is rich in minerals and vitamins, including calcium, manganese, iron and vitamin A. Tofu and other soy foods also are primary source of isoflavones. Those are flavonoids – plant-created chemicals that are associated with a variety of health benefits.

Chicken also wins when it comes to B vitamins and potassium, but tofu is higher in zinc, magnesium, iron, calcium—plus it has fiber. “What's most important when cooking either chicken or tofu is to choose a healthy preparation method,” says Stamm.

Tofu, which originated in China, is made of condensed soy milk that's pressed into solid white blocks in a process similar to cheese making. Nigari, a mineral-rich coagulant that's left over after salt is extracted from seawater, is used to help tofu solidify and keep its form.

Incorporating tofu into your daily meals and snacks can bring several health benefits. Those benefits include brain health promotion, ease of menopause symptoms, and heart disease prevention. However, eating tofu has some risks, as it might lead to digestive issues or interact with certain medications like MAOIs.

In case you're wondering which is healthier, eggs or tofu, the match-up is surprisingly close. If you compare them per serving (1 egg to a 3.5-ounce serving of tofu), the tofu has a similar amount of calories and slightly more protein. Here's how they stack up: Calories: egg = 78 | tofu = 70.

Tofu is a cholesterol-free, low-calorie, high-protein food that's also rich in bone-boosting calcium and manganese. Tofu may help you to lose weight by keeping you fuller for longer on fewer calories than meat. It may reduce the risk of heart disease, especially when swapped for saturated fat-heavy animal proteins.

While tofu is considered healthy and safe to eat regularly, Angelone stops short of saying that it should be consumed every day. This is because the vast majority of soy products in the U.S. are genetically modified, which may negatively impact long-term health.

General Gut Health

One study found that consuming soy products led to an increase in the healthy bacterias bifidobacteria and lactobacilli in the gut. Both of these bacteria have been found to help decrease risk of chronic diseases.

Soy protein is known for its positive effect on cardiometabolic health markers. A recent meta-analysis of 46 studies demonstrated that soy protein consumption at a median dose of 25 g per day for 6 weeks decreased both low-density lipids (LDL) cholesterol and triglyceride levels [7].

Tofu contains several anti-inflammatory, antioxidant phyto-chemicals making it a great addition to an anti-inflammatory diet. Tofu is also a good source of 'complete' protein – meaning that it has a well-balanced amino acid profile – in addition to fiber, potassium, magnesium, iron, copper and manganese.

How does tofu taste? ›

Often described as reminiscent of soya beans, or slightly sour or nutty. The fact it's stored in water further dilutes its subtle flavour. Tofu's high water percentage gives it its spongy, absorbent properties, which means it easily absorbs the flavour of sauces it's cooked or served with.

You can eat raw tofu without cooking directly from the pack, but make sure that you drain off the excess water first because it does not add anything to the experience. Tofu is also called bean curd. It is a white, creamy, soft, relatively flavorless food product made from soybeans.

Soy is unique in that it contains a high concentration of isoflavones, a type of plant estrogen (phytoestrogen) that is similar in function to human estrogen but with much weaker effects. Soy isoflavones can bind to estrogen receptors in the body and cause either weak estrogenic or anti-estrogenic activity.

Soya products like miso, tofu and edamame (also called green soybeans) are all diuretics, which help in the detoxification process as they increase the flow of urine and help flush out impurities through the kidneys in the form of urine (I personally recommend soya only in moderation as it can lead to hormonal ...

In general, I find that firm and extra-firm tofu are the most useful because they're versatile. They hit the tofu texture sweet spot—soft enough to absorb flavor but hardy enough to be cooked without risk of falling apart. Do note that some firm tofu, like House Foods', skews soft, more like medium-firm.

Processed foods: When ingredients such as oil, sugar or salt are added to foods and they are packaged, the result is processed foods. Examples are simple bread, cheese, tofu, and canned tuna or beans. These foods have been altered, but not in a way that's detrimental to health.

Studies with people show that tofu doesn't have enough plant estrogens to cause breast cancer. And some research suggests tofu may lower your risk of the disease. Tofu can be helpful for several health concerns: Hot flashes.

According to the National Institutes of Health (NIH), consuming soy, which includes tofu, is generally considered safe except for those with allergies to soy.

Tofu nutrition. This meatless option is a staple for vegetarians, and rightfully so. It boasts more fiber, calcium, iron, magnesium, zinc and folate than chicken and contains fewer calories.