1. Tofu is rich in nutrients
Tofu is a popular dish, a nutritious food made from soybeans . Tofu is made through a process where soy milk is coagulated with calcium or magnesium salts and then pressed into blocks.
Tofu is a vegan food that is high in protein and other essential nutrients such as calcium, manganese, iron and vitamin A, sodium… and very low in fat. According to the United States Department of Agriculture, half a cup of tofu provides 21.8 g of protein, 181 calories and 11 g of fat. Most of that fat is the healthy polyunsaturated type.
Tofu and other soy foods are also major sources of isoflavones. These are flavonoids – chemicals produced by plants that are linked to many health benefits.
2. Some health benefits of tofu
Good source of plant protein
Made from soybeans, tofu is an excellent source of dietary protein. It can be a healthy alternative to meat for vegetarians and vegans. Tofu provides all the essential amino acids that the body cannot make on its own. This complete protein profile of tofu helps with muscle recovery and growth making tofu a healthy addition to any diet.
Helps manage weight
Due to its combination of high protein and low calorie content, tofu is one of the best foods to add to a weight loss diet . Eating tofu helps you feel full longer and boosts metabolism, helping to reduce calorie intake and promote fat burning. Furthermore, a study published by American Food and Nutrition Sciences found that tofu may also help women with polycystic ovary syndrome lose weight .
Enhance cardiovascular health
Eating tofu can contribute to improved heart health due to its low saturated fat and cholesterol content. Isoflavones – plant compounds, have been found to help reduce levels of LDL cholesterol, commonly known as bad cholesterol, reducing the risk of cardiovascular diseases.
Additionally, nutrients like fiber and protein have also been linked to improving heart health by reducing inflammation and enhancing blood vessel function.
Regulates blood sugar levels
Tofu’s glycemic index (GI) is low, meaning it causes a slow and steady rise in blood sugar compared to foods with a high GI. A study published in the Journal of Clinical Endocrinology and Metabolism found that people with gestational diabetes experienced significant reductions in blood sugar and insulin levels after consuming a high-soy protein diet for 6 weeks. , compared to those who did not incorporate soy protein into their diet.
Improve digestive health
Tofu contains fiber, which plays an important role in promoting digestive health and preventing constipation. Fiber-rich foods like tofu support regular bowel movements, help remove waste and toxins from the body, and promote the growth of beneficial bacteria in the intestinal tract. In addition, probiotics produced during the fermentation process of some types of tofu can also enhance intestinal health.
Antioxidants in tofu inhibit cancer cells
Eating foods made from soy like tofu may reduce the risk of certain types of cancer, including breast, prostate and colon cancer. This is because isoflavones found in tofu have antioxidant properties and can help inhibit the growth of cancer cells.
A study published in the Scientific Journal Nutrients found that 54g of soy products can reduce the risk of cancer by 11%. Another study found that both pre- and post-menopausal women who eat tofu regularly can reduce their risk of cancer by up to 27%.
Helps maintain bone density
Tofu is an excellent source of calcium and magnesium, essential minerals to maintain bone health and prevent osteoporosis. Calcium, found abundantly in tofu, plays an important role in the formation and maintenance of bone health, while magnesium aids in calcium absorption and bone mineralization. The special calcium content may help people with or at risk of calcium deficiency.
3. Who should avoid eating tofu?
Although for most people, eating tofu is healthy and can help improve overall health, people with the following health conditions should avoid tofu:
People with a soy allergy or sensitivity should avoid tofu and other soy products to prevent adverse reactions such as itching, hives, or digestive problems.
Have kidney stones
Because tofu and other soy products contain oxalate, people with a history of calcium oxalate kidney stones should also avoid consuming too much soy products.
Tofu is generally safe for most people but consuming too much can lead to potential side effects, including digestive discomforts such as bloating and diarrhea, especially in sensitive individuals. with soy or a high-fiber diet. Some people may also experience hormonal imbalance due to the phytoestrogen content in tofu. Therefore, tofu should only be consumed in moderation to minimize these potential risks.
