5 Surprising Reasons Why Tofu Is Good For You.

What is tofu?

Tofu originates in China over 2,000 years ago. It is condensed soy milk that is pressed into solid, white blocks, in a process similar to cheese making. It is available in different forms like silken and extra firm depending on what you want to use it for. These days, most of the world’s soy beans are grown in Brazil and the US is the 2nd largest producer.

5 Surprising reasons why tofu is good for you.

What is remarkable about tofu is that it contains all the essential amino acids that your body needs. It is high in protein; a 100g serving provides approximately 17g. A 100g serving also contains 53% of calcium and 15% of iron.

Even though more research is needed, studies have shown that consuming tofu may:-

1. reduce your risk of developing cancer. Some studies suggest that women who regularly eat tofu may be up to 22% less likely to develop breast cancer than those who rarely eat it. Also, a 2024 study found that soy isoflavones (phytoestrogens; meaning they can attach to and activate oestrogen receptors) were associated with a 26% reduced risk of breast cancer recurrence. Furthermore, a diet rich in soy may help to lower risk of stomach, colon, prostate and womb cancers.
2. reduce your risk of developing heart disease. In 2023, 29 studies found that eating soy was associated with 21% lower risk of developing heart disease.
3. reduce your risk of developing diabetes. A 2020 review of studies of participants who regularly ate tofu were less likely to develop type 2 diabetes.
4. ease menopause symptoms like hot flushes, mood changes, and night sweats. Research shows soya beans added to a low-fat plant-based diet may reduce hot flushes by as much as 84%.
5. reduce your risk of developing dementia. When you consume soy products, your gut produces a metabolite known as ‘equol’. A study found that people with high quantities of equol from eating soy may have a less risk of developing dementia.

Be Aware.

Tofu contains phytates; natural compounds found in soya products which bind to minerals like iron, zinc and calcium. This process could reduce those minerals’ absorption. However, there is nothing to be concerned about if you already consume a varied nutrient-rich diet.

Image generated by A.I.

Why I like Tofu?

To be perfectly honest, I didn’t like it at first. I used to buy already, marinated tofu pieces which I used in stir fries. Then, I decided to have a go at cooking plain tofu. It took me a while to master this process because I often didn’t dry it out properly and the result was that it was bland and soggy. Yuk!

Now, when I cook it, I make sure that I take it out of the fridge to get it to room temperature and wrap it in paper towels to absorb the moisture. (That’s if the producer states that you don’t need to press it. If you do, then place it between two plates with a couple of tins on top of them for at least 20-30 minutes.) It will crisp up so much better when you cook it.

What I particularly like about tofu is its ability to soak up the flavours around it. Therefore, after drying it out, feel free to marinate it in your favourite sauces and spices before cooking it. I especially love roasting it in the oven with a marinade poured over the top, accompanied by vegetables. You can use it in curries, pasta dishes, salads and the silken varieties can be used to make desserts.

Thank you for reading.

Rachel

Sources: healthline.com, clevelandclinic.org, verywellhealth.com, webmd.com, health.harvard.edu