Tofu is made from soybean curds. It is naturally gluten-free and low in calories. It contains no cholesterol and is an excellent source of iron and calcium. It is an important source of protein, especially for vegans and vegetarians. Tofu is available for purchase in health food stores and online.
It also contains isoflavones such as phytoestrogens. Isoflavones may have both estrogen-agonist or estrogen-antagonist properties.
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.
Medically Reviewed. Silken tofu This is the smoothest, softest tofu. Silken tofu can be either firm or extra firm. You can also find this precubed in a package, making food prep easier. Choose the flavor that best suits your needs. Firm If you're using tofu in lieu of ground meat or eggs, break it into small pieces.
Toss it in a skillet with spices and cook for three minutes, salting to taste at the end. Extra-firm Extra-firm tofu is ideal when cut into cubes, slices, or strips. If you want crispier tofu, you need to fit in more prep time to press out the excess liquid. First, remove the tofu from the package, wrap it in a clean kitchen towel, and set it on a plate.
Put something heavy like a pan on top of the wrapped tofu. Wait a couple of minutes, then remove the tofu from the towel and pat it dry with another towel. Optionally, marinate tofu in your favorite mixture for at least 30 minutes in a covered container in the refrigerator. Prebaked tofu or already prepared tofu can be easily added into many recipes in lieu of meat protein.
These are often made with a blend of tofu and konjac or konnyaku ; an Asian yam , and are super low in calories around 10 calories per serving. Fry in a dry pan until steaming, about five minutes. Cut to desired eating size. Editorial Sources and Fact-Checking. Soy Fact Sheets: Tofu. On the condiment side, use it instead of mayonnaise to thicken a salad dressing. All of these preparations complement a diet that emphasizes weight management.
Not all ways of cooking tofu are diet-friendly, however. Fried tofu, which often appears in Asian or vegetarian recipes, brings the calorie count in a 3. Frying the tofu does reduce the tofu's water content, so the other quality nutrients become concentrated, and you get 17 grams of protein and 37 percent of the DV for calcium and 27 percent for iron. Using tofu for desserts, such as cheesecake and pudding, may lighten up the calories and fat from the original recipes. But don't forget that desserts may still contain ingredients such as sweeteners, chocolate and added fats that can make them fattening if eaten in excess.
Because tofu is made from soy, it contains phytoestrogens known as isoflavones. Similar in structure to the female hormone estrogen, isoflavones are sometimes recommended for women as they enter menopause and their natural production of estrogen slows down. Soy isoflavones may help relieve symptoms related to the reduction in estrogen, such as hot flashes and mood swings. It also contains many important vitamins and minerals.
Like most plant foods, tofu contains several antinutrients. Fermentation can also reduce antinutrients. For this reason, fermented, probiotic soy foods — such as miso, tempeh, tamari, or natto — are low in antinutrients.
Keep in mind that the antinutrient content of tofu is not a cause for concern unless you are following an imbalanced diet and relying on tofu as your main source of iron or zinc. Tofu contains antinutrients like trypsin inhibitors and phytates. Soaking or fermenting soybeans before making tofu reduces these antinutrients, increasing its nutritional value. These function as phytoestrogens, meaning that they can attach to and activate estrogen receptors in your body.
Tofu contains However, research has shown that a high intake of legumes , including soy, is linked to lower rates of heart disease 5. Scientists have also discovered that soy isoflavones can reduce blood vessel inflammation and improve their elasticity 6. Finally, tofu contains saponins, compounds thought to have protective effects on heart health.
Animal studies show that saponins improve blood cholesterol and increase the disposal of bile acids — both of which can help lower heart disease risk Whole soy foods like tofu can improve several markers of heart health.
This may lead to a reduced risk of heart disease. Studies have examined the effects of tofu on breast, prostate, and digestive system cancers. This protective effect is thought to come from isoflavones, which have also been shown to positively influence the menstrual cycle and blood estrogen levels 13 , One frequent criticism of tofu and other soy products is that they may increase breast cancer risk. However, a two-year study in postmenopausal women who consumed two servings of soy per day failed to find an increased risk Other studies report similar findings, including a review of studies, which found no link between soy isoflavones and increased breast cancer risk 18 , 19 , A third review confirmed these results but added that the benefits of isoflavones may depend on the amount consumed and the type of gut bacteria present Research indicates that soy has a protective effect against breast, digestive, and prostate cancers.
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