It is an important source of protein, especially for vegans and vegetarians. Tofu is available for purchase in health food stores and online. It also contains isoflavones such as phytoestrogens. Isoflavones may have both estrogen-agonist or estrogen-antagonist properties. These may help protect against some cancers , heart disease , and osteoporosis.
However, overconsumption may also present some risks. Tofu is made by coagulating soymilk to create curds. The curds are then pressed and compacted into the gelatinous white blocks recognized as tofu. This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods. A diet that contains a variety of plant-based foods appears to contribute to overall health and wellbeing, and a lower risk of conditions such as obesity , diabetes , and heart disease.
Research has linked tofu, with its high levels of isoflavones, to a lower risk of several age- and lifestyle-related diseases. Studies have indicated that daily consumption of soy may decrease markers for cardiovascular disease risk, including weight, body mass index BMI , and total cholesterol.
The FDA has set 25 g a day of soy protein as the minimum intake needed to impact cholesterol levels. Consuming tofu as an alternative to animal protein can help lower levels of LDL cholesterol. This, in turn, decreases the risk of atherosclerosis and high blood pressure. Several clinical and experimental investigations have suggested that genistein, the predominant isoflavone in soy, has antioxidant properties that may inhibit the growth of cancer cells.
In the past, confusion has arisen about the safety of consuming soy after a breast cancer diagnosis. This is because isoflavones have a chemical structure similar to that of estrogen , and high levels of estrogen can increase the risk of breast cancer. However, consuming moderate amounts, or less than two servings a day, of whole soy foods, does not appear to affect tumor growth or the risk of developing breast cancer. Instead, there is growing evidence that regular soy intake may decrease breast cancer recurrence.
However, the evidence is not yet strong enough to recommend soy to all breast cancer survivors. Researchers call for more studies to confirm how genistein works, how it could be used therapeutically, and its bioavailability, or how well the body can absorb it.
People with type 2 diabetes often experience kidney disease, causing the body to excrete an excessive amount of protein in the urine.
Evidence from one study has indicated that those who consumed only soy protein in their diet excreted less protein than those who only consumed animal protein. Protein, and particularly soy protein, may enhance renal function, and it could have benefits for people who are undergoing dialysis or kidney transplantation.
One meta analysis of nine trials showed a positive effect of soy on some biomarkers of those with chronic kidney disease. This may be due to its protein content, but also because of its impact on lipid levels in the blood. Soy isoflavones may help reduce bone loss and increase bone mineral density, especially after menopause. They have also been reported to reduce some other symptoms of menopause. Some research has suggested that consuming soy products may help relieve symptoms of menopause, such as hot flashes, because of the phytoestrogens they contain.
While symptoms may differ between women, hot flashes appear to be far less common in Asian countries, where people consume more soy. Conflicting results have been produced, but there is evidence that consuming soy products that are rich in genistein may help reduce the frequency and severity of hot flashes. However, more studies are needed to establish exactly what happens and why. It's so delicate that the quality shouldn't be overshadowed by a complex preparation—use a soft silken or block tofu for that.
Or drizzle with agave for a sweet treat. This is my personal favorite tofu style. It closes the circle of tofu preparation techniques, as a dry tofu—like soft silken—requires little to no cooking. Chop it up, toss it into a noodle or brothy curry dish, and enjoy.
How to Prep: No prep needed; simply remove the package and go. This extra-firm tofu is most often smoked in tea leaves, giving it a light hue and smoky flavor. It's so dry and dense, you can barely see the curds, and is very similar to dry tofu, but with a lighter up-front flavor.
This tofu is tough—you could play a game of catch without it breaking. Best Uses: Any dish in which you're looking for a smoky flavor and chewy texture Smoked Tofu Recipes:. Sichuan-Style Asparagus and Tofu Salad ». One last option, for extra credit: these sweet-and-salty prepared fried tofu pockets, called inari. This Japanese snack is made of deep-fried tofu , called aburaage , that's been puffed up and hollowed out, like a pita bread, then simmered in a sugar and soy sauce.
Aburaage and inari both come pressed flat and, when cut in half, form pockets that can be stuffed with rice for inarizushi. This is a simple sushi style with a relatively uncomplicated execution. I personally prefer to just buy inari, as the at-home recipes I've tried never turn out to my liking, though some may find commercial inari too sweet.
Aburaage and inari also make excellent additions to udon or soba soups. Inarizushi » Vegan Tofu and Herb Salad ». Actively scan device characteristics for identification. Use precise geolocation data. Select personalised content. Create a personalised content profile. Measure ad performance. Select basic ads. Create a personalised ads profile. Select personalised ads. Apply market research to generate audience insights. Measure content performance. Develop and improve products.
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What if we told you you could make two-ingredient chewy, stretchy dumplings with silken tofu, glutinous rice flour, and nothing more? Soybean curd comes in many forms besides a brick and scallion-studded vegan cream cheese alternative. View Story.
Photo by Alex Lau. Photo by Chelsie Craig. Photo by Chelsea Kyle. Freeze it: Pictured above, this method originated in Northern China as a means of preservation.
Steam it: To warm medium or firm tofu without altering its soft texture and nutty flavor, place a block in a bowl with 1 tablespoon water. Use to top soups or salads, or toss with dressing and serve over rice. Photo by Laura Murray, food styling by Susie Theodorou.
Photo by Emma Fishman. Slice and stir-fry or drop into soups and stews. Read more about buying and using doufu gan here.
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