The Avocado Cookbook

Everything About Tofu According To Dietitians

By



Soybean curds are used to prepare Tofu, which is free from gluten and has minimal calories. It is devoid of cholesterol and is considered a valuable supplier of iron and calcium, while also serving as a significant source of protein, particularly for vegans and vegetarians. It can be bought from health food stores and online.

Phytoestrogens like isoflavones are also present, which can exhibit estrogen-agonist or estrogen-antagonist characteristics. These may aid in safeguarding against certain cancers, heart disease, and osteoporosis, but excessive intake could pose potential hazards.

Tofu is produced through the coagulation of soymilk, which forms curds that are later compressed and condensed into the familiar gelatinous white blocks known as tofu.

Tofu

Processed soybean curd is commonly known as tofu and is a prevalent protein alternative in plant-based diets worldwide, especially in East Asia. If you’ve ever consumed it in dishes like curries, vegetable rice bowls, or stir-fries, you might be interested in knowing more about its ingredients and the production process.

Soybeans are processed by grinding them in water and heating them, after which they are coagulated using minerals such as calcium or magnesium salt to produce tofu. The resulting curds are then compressed into a block, which is sold as tofu. There are various kinds of tofu available, ranging from extra-soft silken tofu to extra-firm tofu.

The type of tofu to purchase is determined by its intended use. Silken tofu is a suitable choice for desserts, such as cheesecake, while extra-firm tofu can be sliced into cubes and fried in oil until crispy or roasted in the oven. The advantage of cooking with tofu lies in its gentle flavor profile, which enables it to incorporate various tastes, resulting in a versatile ingredient.

Nutrition

Contained within a 122-gram (g) block of hard tofu is:

In addition, it furnishes minor quantities of thiamine, riboflavin, niacin, vitamin B-6, choline, manganese, and selenium.

Tofu mainly consists of soy, which serves as a comprehensive source of dietary protein by furnishing all the crucial amino acids essential in one’s diet. Soybeans are also abundant in nutritious polyunsaturated fats, notably omega-3 alpha-linolenic acid.

Soy foods containing isoflavones have been associated with various health advantages as well as potential hazards. Soy’s calcium and magnesium content may assist in improving bone health, reducing PMS symptoms, controlling blood sugar levels, and preventing migraines.

Benefits

Eating a diverse range of plant-based foods is believed to promote general health and wellness and decrease the likelihood of ailments like obesity, diabetes, and cardiovascular disease. Additionally, it has the potential to improve one’s skin and hair, increase energy levels, and facilitate weight management.

Various studies have correlated the consumption of tofu, which is abundant in isoflavones, with a reduced probability of developing several conditions related to age and lifestyle.

1. Cardiovascular disease

While it does not seem to increase levels of HDL or “good” cholesterol, soy isoflavones are effective in reducing levels of LDL or “bad” cholesterol.

Research has suggested that incorporating soy into one’s daily diet may have a positive effect on factors that increase the risk of cardiovascular disease, such as weight, body mass index (BMI), and total cholesterol. The minimum intake of soy protein required to affect cholesterol levels, according to the FDA, is 25 g per day.

Replacing animal protein with tofu in your diet can lead to a reduction in LDL cholesterol levels, which ultimately lowers the chances of atherosclerosis and high blood pressure.

2. Breast and prostate cancer

Numerous clinical and experimental studies have proposed that genistein, which is the primary isoflavone present in soy, possesses antioxidant characteristics that might impede the proliferation of cancerous cells.

Previously, there has been uncertainty regarding the safety of soy consumption following a breast cancer diagnosis due to the resemblance of isoflavones to estrogen, which can result in elevated breast cancer risk when present in large amounts.

Nevertheless, there seems to be no effect on tumor growth or breast cancer risk with the consumption of whole soy foods in moderate amounts, which is defined as less than two servings daily. On the other hand, an increasing amount of research indicates that continuous soy consumption may reduce the chance of breast cancer recurrence. However, the evidence is not conclusive enough to advise all breast cancer survivors to add soy to their diet.

Additional research is being requested by scientists in order to confirm the mechanism of action of genistein, its potential therapeutic applications, and its bioavailability, or the extent to which it can be absorbed by the body.

3. Type 2 diabetes

Individuals suffering from type 2 diabetes frequently encounter renal disease which leads to the body excreting a surplus of protein in the urine. Findings from a study suggest that the ingestion of solely soy protein in one’s diet results in a lower protein excretion rate compared to those consuming exclusively animal protein.

The researchers suggest that individuals with type 2 diabetes could potentially gain advantages from this proposal.

4. Kidney function

Renal function may be improved by consuming protein, especially soy protein, which could be advantageous for individuals undergoing dialysis or kidney transplantation. According to a meta analysis of nine trials, soy showed a positive impact on particular biomarkers for those experiencing chronic kidney disease.

It is possible that this is a result of the protein it contains, as well as its influence on the lipid levels in the bloodstream.

5. Osteoporosis

The consumption of soy isoflavones may aid in the prevention of bone loss and promote an increase in bone mineral density, particularly in postmenopausal women. Additionally, they might also alleviate several other signs of menopause.

6. Symptoms of menopause

Some research has suggested that consuming soy products may help relieve symptoms of menopause, such as hot flashes, because of the phytoestrogens they contain. While symptoms may differ between women, hot flashes appear to be far less common in Asian countries, where people consume more soy.

Multiple studies have generated contradictory findings, but indications demonstrate that the intake of genistein-rich soy products may alleviate the frequency and intensity of hot flashes. Nonetheless, further research is necessary to ascertain the precise mechanisms and rationale behind this phenomenon.

7. Liver damage

According to a study conducted on rats, it has been indicated that different coagulants used in curdling tofu may offer protection against liver damage caused by free radicals.

8. Age-related brain diseases

According to population studies, regions where soy consumption is higher tend to have a lower prevalence of age-related mental disorders, although the findings have been inconclusive. One research team discovered that using soy isoflavones as treatment was connected to improved performance in nonverbal memory, verbal fluency, and other cognitive tasks.

In a subsequent small study conducted by the same group, consisting of 65 individuals over the age of 60 with Alzheimer’s disease, there was no evidence to suggest that soy isoflavones provided any cognitive advantages.

In 2017, research indicated that soy products could be beneficial for individuals suffering from Alzheimer’s disease as they contain lecithin that aids in the production of phospholipids such as phosphatidic acid (PA) and phosphatidylserine (PS). These two substances are significant in the functioning of neurons.

Is Tofu Good for You or Bad for You

Tofu, which is rich in minerals and serves as a vegetarian protein source, should not be feared as it is beneficial to your health.

Tofu, being derived from soybeans, is abundant in essential minerals such as calcium along with potent anticancer plant substances like phenolic acids, isoflavones, and heart-protective saponins as well as alpha-linolenic omega-3 fatty acid.

For individuals who adhere to a vegetarian or vegan diet, or pregnant women who have a deficiency in the nutrient, it serves as a valuable source of iron.

The Journal of Clinical Hypertension recently published a study showing that individuals who consume high amounts of isoflavones typically have a systolic blood pressure that is four points lower compared to those who consume low amounts, particularly among African-Americans.

According to researchers, nitric oxide, which enhances blood circulation in arteries, could be stimulated by isoflavones. The consumption of soy foods, particularly tofu, is a common practice among the Okinawans who are renowned for their longevity. Substituting meat with tofu is believed to lower blood cholesterol levels, thereby minimizing the probability of heart disease.

Tofu for Weight Loss

In a weight loss diet, tofu is an excellent source of low-calorie protein. Unlike beans and lentils, which are also plant-based proteins, tofu has fewer carbohydrates.

Additionally, science supports the assertion that tofu aids in weight loss. According to a study in PLoS Medicine that observed the impact of various fruits and vegetables (including soy) on weight, individuals who ate tofu on a daily basis experienced a reduction of 2.5 pounds over four years.

The study indicates that the addition of only one food, tofu, may seem insignificant but it can result in a noticeable impact on weight. However, incorporating tofu into a diet that is abundant in fruits and vegetables can yield even more significant changes in weight.

The Best Way to Select and Store Tofu

Various types of raw tofu are available in the refrigerated section of your grocery store, while pre-baked and seasoned options are also offered. Let’s take a closer look at the different varieties.

Silken tofu, renowned for its smooth, velvety texture, is highly recommended for adding creaminess to your desserts, smoothies, and dips. You can choose between firm and extra firm varieties based on your requirements.

Although it is called firm tofu, it is not very hard. Despite this, firm tofu can be used as a substitute for scrambled eggs, vegan taco meat, and as a filling for sandwiches, such as tofu-based “egg salad.”

Regular tofu that is extra-firm is simple to cut into cubes, strips, or slices. It works well when baked, added to salads, used in kebabs, stir-fries, and curries. Additionally, it is available pre-cubed in a package, which can simplify meal preparation.

If you’re short on time and want to whip up a tasty dish, opt for prepared tofu. Select the flavor that works best for you, and you’ll find it at your local grocery store’s deli or prepared foods department.

To ensure the preservation of packaged tofu, it should be stored in the refrigerator. Unopened packages can remain fresh for up to seven days past the “sell by” date indicated on the package. It is also possible to keep tofu in the freezer for a duration of four to six months, while labeling the date it was frozen with a marker on the package.

According to StillTasty.com, it is advised to remove any excess liquid and package the tofu in a freezer bag, foil or an airtight container before storing it in the freezer. Discard any tofu that appears or smells spoiled, or has mold.

Possible Side Effects and Health Risks of Tofu

Due to its alleged link to breast cancer, soy food has gained a negative reputation, resulting in fear among women who are hesitant to consume it. However, consuming whole soy foods, like edamame and tofu, could potentially lower the risk of developing the disease.

The American Institute for Cancer Research (AICR) lists soy, including tofu, as among the most effective foods to prevent cancer. (4) The existence of estrogen-like elements in soy led to worries that it might heighten the chances of hormone-related cancers.

According to the AICR’s website, there is evidence indicating that avoiding soy in your diet as a breast cancer survivor is unnecessary. Moreover, there is even some evidence suggesting that soy consumption may decrease the risk of recurrence. However, this evidence is not conclusive enough to justify intentional soy consumption for the purpose of reducing the risk of recurrence.

One more issue to consider is that 94 percent of soybeans cultivated in 2020 are genetically modified. Consequently, several tofu brands, including organic ones, display the Non-GMO Project certified symbol on their packaging.

Although GMOs are considered safe, there is currently a contentious discussion surrounding their existence in the American food sector, causing many individuals to abstain from consuming them for varying reasons. It’s ultimately your decision whether or not you prioritize avoiding GMOs in your diet. If this is the case, seek out packaging that verifies GMO-free ingredients or consider opting for organic tofu, as GMOs are banned in organic food items.

Feminization and Fertility

Another issue associated with consuming excessive amounts of soy is the potential for its phytoestrogen content to have a mild feminizing influence, which may result in complications such as the development of male breast (gynecomastia) or impact fertility.

Nonetheless, the influence is likely insufficient to hinder the utilization of soy in products intended for infants and other comestibles.

Genetically Modified Soy

GM varieties of soy products are frequently produced within the United States. Additionally, hexane, a solvent employed in the extraction of soybean oil, may be used in soy product processing. For individuals with apprehensions regarding both GM variations and the processing of hexane, organic food might be an advisable alternative.

Focusing on a healthful lifestyle that includes a balanced and varied diet and regular exercise is pivotal to staying healthy rather than relying on one specific dietary component. Online vendors offer a variety of tofu products for sale.