Clearing up questions on whether tofu is healthy (2024)
Let's talk tofu.
It seemed like such a simple, honest food when it caught your eye in the grocery store. But later, after you checked it out online, you began to worry that a long-term relationship might get complicated.
It's true that health experts' passion for tofu can be seen as a bit of an on-again, off-again affair. It's also true, despite some rumors you might have heard, that tofu can be an excellent part of a healthy eating pattern for most people.
"It's a very nutritious food," said Dr. Qi Sun, an associate professor of nutrition and epidemiology at Harvard T.H. Chan School of Public Health in Boston.
Tofu, sometimes called bean curd, is mostly soybeans and water, plus a coagulant such as calcium sulfate, that's pressed into a block. In mainstream U.S. supermarkets, you're likely to see a few varieties sorted by firmness, which reflects water content. "Silken" tofu is unpressed and can be as thick as custard, while firmer varieties can be more like a soft cheese.
In China, where tofu may have originated around 200 B.C., it takes on many additional forms and flavors – sheets and sticks, fermented and smoked. Across Asia, it's served fried, marinated and stuffed.
Seasonings may vary, but "they all fall in the umbrella of tofu," Sun said.
Nutritionally, tofu offers much to love. According to the U.S. Department of Agriculture, half a cup of firm tofu offers 21.8 grams of protein with 181 calories and 11 grams of fat. Most of that fat is of the healthy polyunsaturated kind.
Tofu also contains all the essential amino acids your body needs and is rich in minerals and vitamins, including calcium, manganese, iron and vitamin A.
Tofu and other soy foods also are primary source of isoflavones. Those are flavonoids – plant-created chemicals that are associated with a variety of health benefits.
But tofu, soy products and isoflavones "do not have a consistent positive image in the United States," Sun said, because of a complicated history.
In 1999, the Food and Drug Administration allowed soy products to claim they were protective against coronary heart disease. Then, a 2006 AHA science advisory concluded that cardiovascular benefits from soy isoflavones were "minimal at best."
The FDA began re-evaluating the heart health claim in 2007, and in 2017 proposed revoking it.
But research has continued. Sun was senior author on a 2020 study published in Circulation that looked at data from more than 210,000 U.S. health care professionals and found that those eating at least one serving of tofu a week had an 18% lower risk of heart disease compared with those who rarely ate tofu.
And in a 2021 study in the European Journal of Nutrition that included about half a million people in China, those without a history of cardiovascular disease who ate soy four or more days a week had lower odds of dying from a heart attack compared with people who never or rarely ate soy.
Still, tofu and other soy products also make some people wary because isoflavones function like a weak form of the hormone estrogen. But concerns that soy can cause infertility or other problems in men are "not based on science at all," Sun said. Similarly, the American Cancer Society sees no dangers from eating soy.
"For the vast majority of people, it should be reasonable to incorporate tofu in their daily diet without any issues," Sun said.
He and his family eat "probably three servings per week," Sun said. He likes using soft tofu in soups and firm tofu – frozen and cut up – in a traditional Chinese hot pot.
Foodies celebrate tofu for its ability to absorb the flavor of whatever it's cooked with. "I mean, there's almost unlimited ways to incorporate tofu in your diet," Sun said.
Not all those ways are good for you, though. People should avoid preparations with excess sugar, salt or saturated fat. If you do that, Sun said, tofu can be "a very healthy food, almost universally."
If you have questions or comments about this American Heart Association News story, please email [emailprotected].
Tofu also contains all the essential amino acids your body needs and is rich in minerals and vitamins, including calcium, manganese, iron and vitamin A. Tofu and other soy foods also are primary source of isoflavones. Those are flavonoids – plant-created chemicals that are associated with a variety of health benefits.
Soybeans and soy products like tofu are rich in isoflavones. These flavonoids (plant-based chemicals) help lower your blood pressure and offer other heart-protective benefits. A 2020 study found that people who ate a serving of tofu each week had an 18% lower risk of heart disease than those who didn't.
Incorporating tofu into your daily meals and snacks can bring several health benefits. Those benefits include brain health promotion, ease of menopause symptoms, and heart disease prevention. However, eating tofu has some risks, as it might lead to digestive issues or interact with certain medications like MAOIs.
You can eat up to 5 servings of tofu per day. It's a great source of protein and is a very nutrient-dense. You get a good helping of calcium, manganese, copper, selenium, vitamin A, phosphorus, iron, magnesium, and zinc. Mixed with vegetables, fruits, and grains, and you have a balanced diet.
Tofu is high in protein and calcium, which is why it's often used as a vegetarian or vegan stand-in for meat. Soy protein is a cholesterol-free, highly digestible, high-quality form of protein that's low in saturated fat, making it a heart-healthy choice.
Processed foods: When ingredients such as oil, sugar or salt are added to foods and they are packaged, the result is processed foods. Examples are simple bread, cheese, tofu, and canned tuna or beans. These foods have been altered, but not in a way that's detrimental to health.
Soy. Eating soybeans and foods made from them, like tofu and soy milk, was once touted as a powerful way to lower cholesterol. Analyses show that the effect is more modest — consuming 25 grams of soy protein a day (10 ounces of tofu or 2 1/2 cups of soy milk) can lower LDL by 5% to 6%.
Soy has actually been found to increase the good bacteria in the gut, leading to overall better gut health when consumed. This might help explain why soy foods have been associated with healthier outcomes as we are learning more and more about how connected a healthy gut is to an overall healthy body.
Soy contains isoflavones, which are plant estrogens. High estrogen levels have been linked to an increased risk of breast cancer. However, studies show that soy products don't contain high enough levels of estrogen to increase the chances of developing breast cancer.
Tofu contains several anti-inflammatory, antioxidant phyto-chemicals making it a great addition to an anti-inflammatory diet. Tofu is also a good source of 'complete' protein – meaning that it has a well-balanced amino acid profile – in addition to fiber, potassium, magnesium, iron, copper and manganese.
What to not serve with tofu? According to studies, a high volume consumption of tofu and spinach together can increase your risk of kidney stones. Tofu and spinach contain calcium and oxalic acid respectively and the combined can form kidney stones.
Avoid tofu if you take medicines called MAOIs (monoamine oxidase inhibitors) for mood disorders or Parkinson's disease. Tofu contains tyramine, an amino acid that helps balance your blood pressure. MAOIs block the enzyme that breaks tyramine down. Combine the two and your blood pressure could get dangerously high.
Silken tofu contains only about half the calories and fat, while firm tofu contains over twice the protein. The reason for this is water content. Silken tofu contains the most water, while firm tofu is drier and more dense.
Soya products like miso, tofu and edamame (also called green soybeans) are all diuretics, which help in the detoxification process as they increase the flow of urine and help flush out impurities through the kidneys in the form of urine (I personally recommend soya only in moderation as it can lead to hormonal ...
Natural tofu does not contain salt, but pre-seasoned tofu often does. Those on low-salt diets must be careful with marinades; traditional sauces like soy sauce and ketjap manis contain salt. Tofu can be consumed when following a low-FODMAP diet as it is made from soya milk and not soybeans.
Chicken is higher in calories, proteins, and fats compared to tofu, while tofu contains dietary fiber, which chicken lacks. Whether it's this easy vegan curry or these dutch oven stovetop chicken thighs, both tofu and chicken are highly versatile and go well in many different recipes.
Nutritionally, tofu offers much to love. According to the U.S. Department of Agriculture, half a cup of firm tofu offers 21.8 grams of protein with 181 calories and 11 grams of fat. Most of that fat is of the healthy polyunsaturated kind. The high level of protein makes tofu a good alternative to animal-derived meat.
Tofu is a cholesterol-free, low-calorie, high-protein food that's also rich in bone-boosting calcium and manganese. Tofu may help you to lose weight by keeping you fuller for longer on fewer calories than meat. It may reduce the risk of heart disease, especially when swapped for saturated fat-heavy animal proteins.
Chicken is higher in calories, proteins, and fats compared to tofu, while tofu contains dietary fiber, which chicken lacks. Whether it's this easy vegan curry or these dutch oven stovetop chicken thighs, both tofu and chicken are highly versatile and go well in many different recipes.
Address: 359 Kelvin Stream, Lake Eldonview, MT 33517-1242
Phone: +577037762465
Job: Product Hospitality Supervisor
Hobby: Gardening, Web surfing, Video gaming, Amateur radio, Flag Football, Reading, Table tennis
Introduction: My name is Manual Maggio, I am a thankful, tender, adventurous, delightful, fantastic, proud, graceful person who loves writing and wants to share my knowledge and understanding with you.
We notice you're using an ad blocker
Without advertising income, we can't keep making this site awesome for you.
