Fifteen Notable Advantages of Consuming Tofu
Taking a Fresh Approach to Tofu's Amazing Advantages
Jump on the tofu bandwagon and reap a slew of health benefits! This adaptable vegan protein is not only flavorsome but also boasts a plethora of health advantages. Discover why tofu is a must-have for all your meals.
If you're on the lookout for more plant-based protein, tofu is your new go-to food. Despite the controversies surrounding soy, this versatile vegan food can transform into virtually any flavor while providing numerous health perks.
Get ready to dig into breakfast, lunch, and dinner recipes featuring tofu!
15 Ultimate Tofu Perks
Here are 15 reasons why tofu belongs in your daily meals:
- Packed with essential nutrients
- May bolster heart health
- May fortify bone health
- May ease menopausal symptoms
- May boost immune system function
- May lower the risk of certain cancers
- May minimize type 2 diabetes risk
- May enhance skin health
- May aid in brain function
- May foster weight loss
- May aid kidney health
- May decrease cholesterol levels
- May thwart anemia
- Provides all essential amino acids
- Contains omega-3 fatty acids
So, What Exactly is Tofu?
Tofu is concocted from soybeans in a method akin to cheese making. Legend has it that tofu was born nearly 2,000 years ago in China but is now produced globally.
But seriously, how on Earth do soybeans transform into those tofu blocks? Essentially, soybeans are turned into soy milk, which is curdled using a coagulant called nigari (salt derived from seawater). This process provides precious minerals and helps tofu maintain its shape. Finally, the curdled milk is pressed to form the iconic tofu shape.
Swing by your local grocery store, and you'll likely find both plain and seasoned varieties of tofu.
Tofu: The Superfood Superstar
Incorporating tofu into your diet may bestow a host of health benefits. Here's a snapshot of what researchers have discovered thus far:
1. Nutritious to the Core
Tofu is a true powerhouse of nutrition, brimming with essential vitamins and minerals. One-quarter cup of hard tofu (122 grams) provides:
- Calories: 177
- Protein: 15.5 grams
- Carbohydrates: 5 grams
- Fats: 12 grams
- Fiber: 0.7 grams
- Calcium: 421 milligrams
- Magnesium: 65 milligrams
- Iron: 3.4 milligrams
- Phosphorus: 282 milligrams
- Potassium: 178 milligrams
- Zinc: 2 milligrams
- Folate: 27 micrograms
Plus, smaller amounts of riboflavin, thiamine, niacin, vitamin B6, choline, selenium, and manganese.
2. Heart Health
While research is still in its infancy, some studies indicate that soy may boost heart health and reduce the risk of cardiovascular issues. One 2017 review suggests that soy-containing foods may lower blood pressure, blood sugar, and inflammation[6].
3. Bone Health
Bone loss, particularly in women during menopause, is a common issue due to diminished estrogen levels. A 2011 review found that bone mineral density improved when women consumed 39 grams of soybeans and 8 milligrams of isoflavones daily[7]. However, it remains unclear whether tofu alone contributes to bone health or is simply part of a healthier overall diet.
4. Menopause Relief
Eating tofu may alleviate menopausal symptoms, such as hot flashes. A 2021 study discovered that when postmenopausal women consumed half a cup of cooked soybeans daily for 12 weeks, their total hot flashes and moderate-to-severe hot flashes decreased[8]. However, further studies are needed to confirm its effectiveness.
5. Immune System Boost
Adequate zinc levels play a crucial role in immune function[9]. Eating tofu will provide about 18-22% of the recommended daily intake of zinc for adult males and females, respectively.
6. Cancer Prevention
Tofu is not a miracle cure for cancer, but it may play a role in reducing the risk of specific cancers. Studies suggest that Asian women who consume high levels of soy-based foods have approximately a 30% lower risk of developing breast cancer[10][11]. However, these benefits seem more pronounced in people who have been eating soy since childhood.
Consuming tofu is also linked to a decreased risk of digestive cancers like stomach cancer. One 2016 review notes that a high soy intake may reduce the risk of digestive system cancer by 7 percent[12]. Similarly, a 2013 study found a 61% decrease in stomach cancer occurrence in men with high tofu intake[13].
7. Diabetes Prevention
While the evidence is still tentative, research links isoflavones, found in tofu, with decreased risk of type 2 diabetes[14]. A 2017 review noted that postmenopausal women with metabolic syndrome (a condition linked to increased type 2 diabetes risk) experienced improvements in fasting blood sugar levels, insulin levels, and insulin sensitivity after daily isoflavone supplements[15].
8. Skin Health
Your skin takes a daily beating from bacteria and UV radiation, but consuming more tofu may help reduce damage. Research from 2015 indicates that soybeans may reduce inflammation, boost collagen production, and safeguard against UV radiation[16]. However, more studies are needed to establish these benefits.
9. Brain Function
Phytoestrogens in soy-based foods may help prevent diseases affecting memory and cognitive function, such as Alzheimer's disease[17]. While the research is mixed, a 2020 review also links soy isoflavones with cognitive function improvements[18].
10. Weight Loss Aid
Incorporating soy-based protein, such as tofu, into your diet may aid weight loss and muscle building[19]. According to a 2020 review, soy proteins contain branch-chained amino acids that help regulate weight, build muscle (and prevent muscle loss), and enhance athletic performance[20].
11. Kidney Health
Your kidneys play a vital role in filtering your blood and removing waste. A 2014 review found that soy protein intake reduced serum creatinine, phosphorus, and triglyceride levels in individuals with chronic kidney disease. Lowering these levels may help increase kidney function[21].
12. Cholesterol Levels
High levels of "bad" LDL cholesterol contribute to health issues such as heart disease and high blood pressure. One 2019 review wondered whether people who consumed 25 grams of soy protein daily saw a 4.76 mg/dL decrease in LDL cholesterol and a 6.41 mg/dL decrease in triglycerides after six weeks[22].
13. Anemia Prevention
Tofu's rich in non-heme iron, an essential nutrient for warding off iron deficiency anemia[23]. A 2019 study found that adolescent girls with anemia experienced a decrease in anemia and iron deficiency rates after consuming 100 milliliters of sprouted or regular soy milk daily for six months[24].
14. Essential Amino Acids
The protein molecules that bind together to form proteins are called amino acids. Our bodies can produce many, but nine are essential-those we must obtain from our diets. Fortunately, soy-based foods, like tofu, contain all nine essential amino acids[25].
15. Omega-3 Fatty Acids
Omega-3 fatty acids are essential for overall health. Certain plant-based foods, such as tofu, can help you meet your daily omega-3 intake requirements. Cooked soybeans contain 25 percent of the daily requirement for adult males and 36 percent for females, in the form of alpha-linolenic acid (ALA)[26].
Sprouted Tofu: Benefits Galore?
Sprouted tofu is crafted using the same process as regular tofu but with germinated soybeans that grow tiny sprouts. Research from 2014 suggests that sprouted tofu offers more protein and less fat while also minimizing antinutrients-plant compounds that can affect your ability to absorb certain nutrients[27].
Warning: Tofu Off-Limits for Some
Tofu is generally safe for consumption, but it may pose risks in some circumstances:
- Breast tumors. Due to tofu's phytoestrogens' estrogen-mimicking properties, some physicians recommend moderate consumption for individuals with estrogen-sensitive breast tumors, as soy may encourage cancer cell growth[28].
- Thyroid issues. While the evidence is inconclusive, some individuals express concern that soy may affect thyroid function and hormone levels[29].
While the evidence for these outcomes is weak, individuals with concerns should consult their healthcare professional before consuming tofu.
Time to Chow Down: A Tofu Cooking Guide
Eager to try tofu but unsure of how to cook it? A benefit of tofu is its ability to absorb flavors, allowing it to take on virtually any seasoning or marinade.
A simple strategy is to add it to soups. (Did you know those floating white cubes in miso soup are tofu?) Try making some soup at home by following our easy Tofu and Kimchi Soup Recipe.
For more advanced tofu enthusiasts, delve into our enticing collection of 41 Tofu Recipes, featuring dishes ranging from burgers and pizza to breakfast treats.
The Last Word on Tofu
Incorporating tofu into your diet can provide essential nutrients and potentially lower the risk of various serious health conditions, such as anemia, heart disease, and type 2 diabetes. Its easy preparation makes it a valid choice for almost any meal.
Consuming tofu is generally safe for most individuals, and the evidence suggests that soy's phytoestrogens have minimal negative impacts on the body.
However, if you have estrogen-sensitive breast tumors or thyroid issues and are concerned about consuming soy, consult your healthcare provider before indulging in tofu.
Enrichment Data:
Tofu offers numerous health benefits when eaten as part of a balanced diet. Here are some major advantages:
- Protein Source and Nutrient-Density: Tofu is an exceptional source of plant-based protein, catering to vegetarians, vegans, and those seeking to minimize animal product consumption. It contains various vitamins and minerals such as calcium, magnesium, and iron[2][4].
- Heart Health: Research indicates that soy protein in tofu can decrease LDL ("bad") cholesterol levels and reduce the risk of heart disease[2][5].
- Cancer Protection: Isoflavones in tofu may mimic estrogen in the body and are linked with a potentially reduced risk of certain cancers, such as breast and prostate cancer[1][2][5].
- Bone Health: Tofu is rich in calcium and magnesium, essential for maintaining healthy bones[2][4].
- Menopausal Relief: Isoflavones in tofu may aid in hormonal balance, potentially offering relief from menopausal symptoms[2].
- Brain Development in Infants: For babies, tofu provides essential fatty acids like omega-3, crucial for brain development[4].
- Immune System Boost: Adequate zinc levels are vital for immune function[9]. Eating tofu will provide 18-22% of the recommended daily intake of zinc for adult males and females, respectively.
- Breast Tumor Risk: While studies are conflicting, some research suggests that soy consumption may increase the risk of estrogen-sensitive breast cancer[30]. However, the evidence is weak. Consult your healthcare provider if you're concerned.
- Thyroid Function: Some individuals express concern that soy can affect thyroid function and hormone levels[29]. However, further research is necessary to establish any definitive link.
- Apart from its flavorsome nature, tofu offers numerous health perks, making it a must-have for all meals.
- Tofu provides a plethora of essential nutrients such as calcium, magnesium, iron, and zinc.
- Incorporating tofu into meals may lower the risk of heart disease, thanks to its soy protein content that decreases LDL cholesterol levels.
- Tofu's isoflavones may mimic estrogen in the body, potentially offering relief from menopausal symptoms.
- Additionally, tofu's rich nutritional profile includes omega-3 fatty acids, essential for overall health.
