Tofu is a high-protein, plant-based food made from soybeans. It’s often used as a meat substitute in vegetarian and vegan foods. It has a minimal flavour and easily takes on the flavours of what it’s cooked with. Tofu is made by soaking, cooking, and crushing soybeans into a liquid thickened with a coagulant. It can come in soft, firm, and extra-firm textures.
Tofu doesn’t contain any animal products, gluten, or cholesterol, which makes it popular with people on special diets that limit or prohibit those things. It’s a product of soybeans provides high levels of calcium, manganese, iron and vitamin B5, which are needed to break down carbs and fat for energy. It contains all the essential amino acids the body needs. It also contains antioxidant called isoflavones, which are associated with multiple positive health effects, anti-inflammatory and anti-cancer properties.
Benefits
- Improves Heart Health. Soybeans and soy products like tofu are rich in isoflavones. These flavonoids (plant-based chemicals) help lower the blood pressure and offer other heart-protective benefits.
- Strengthens Bones. Tofu contains calcium and magnesium, which helps body build and maintain strong bones.
- Manage Cholesterol. Eating foods rich in isoflavones, like tofu, help reduce cholesterol levels.
- Boosts Gut Health. As a fibre-rich food, it can support digestion and overall gut health.
- Improve Immune Health. Tofu is rich in vitamin A, copper, zinc, selenium, and plant compounds. All of these micronutrients are antioxidants that work to fight inflammation in the body and support overall immune function.
- Help reverse non-alcoholic fatty liver disease which is fat builds up in the liver.
Tofu and other soy products may have adverse health effects for some people especially people with hypothyroidism (low thyroid hormone). Soy is a goitrogen, which when eaten in large quantities, can slow down an underactive thyroid gland, causing or worsening hypothyroidism, or leading to goiters. People with thyroid disorder must consult with a healthcare provider for its intake.
Soy, the main ingredient in tofu, is a food allergen in children and adults. This allergy starts in childhood, and most are outgrown in adulthood. It shouldn’t be taken if you have the allergy or taking a blood thinner e.g. warfarin as this may affect the effectiveness of the drug.
Tofu Textures
When selecting tofu, be mindful of the texture, which is determined by how much water it contains and how firm it is determines its protein, calories, and nutrients constituents.
- Silken tofu: Highest water content, used in soft foods and smoothies
- Soft tofu: Soups, dips, and salad dressings
- Firm tofu: Can be barbecued, mashed, scrambled, or crumbled into salads and other dishes
- Extra-firm/dry tofu: Can be fried, grilled, and stir-fried
Preparation
To make tofu-containing foods, choose the right firmness for your intended use. Remember that tofu has minimal flavour but it’s excellent at picking up other flavours.
After you open the tofu package, squeeze out most of the water. You can buy a tofu press for this, use a skillet, or wrap it in a paper towel and press it with your hands. This step is crucial when grilling, frying, or baking the tofu. It can be cooked or eaten raw.
Tofu is a healthy and nutritious diet which is considered healthy for most people and should be eaten in moderation.