Health Benefits of Tofu

If you are a vegetarian and are looking for a rich source of protein, Tofu is the answer. Tofu is a highly nutritious, protein-rich food that is made from the curd of soybean milk. It was first made during the reign of Han dynasty in ancient China, and since then it has become a part of staple diets in many oriental countries in East and South East Asia such as China, Japan, Korea, Indonesia and Vietnam.

Tofu is made by coagulating soy milk using mineral salt (usually calcium sulfate), and then pressing the resulting curds into blocks. Because of its physical resemblance to a block of farmer's cheese, it is sometime also called as "the cheese of Asia". Tofu is naturally bland and has an amazing capacity to take the flavor of the other foods its cooked in.

There are different types of tofu with the two most common types being firm and silken. Silken tofu is soft and is a better choice for dressings, dips, spreads and in dairy free versions of ice cream. Firm tofu, on the other hand, comes in more solid form and can be used as a great substitute for meat or paneer. It can be stir-fried, grilled, baked or barbecued. Firm tofu is usually higher in fat with the usual trend being: the softer the tofu, the less the fat.

Tofu has many health benefits. Some of them include:

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Rich source of protein: The protein in tofu is high quality and approaches the quality of meat and milk. For vegetarians, tofu stands as equal to cottage cheese, when it comes to getting protein. Unlike many other good sources of protein, tofu is low in saturated fat and cholesterol-free. 100 gram of tofu contains around 6 to 10 grams of protein depending on the type of tofu (firm tofu being high in protein as compared to silken tofu).
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Aids against heart diseases: A number of studies in recent years have shown that regular intake of soy protein can help lower LDL ("bad") cholesterol without lowering HDL ("good") cholesterol which leads to reduced risk of heart disease. Researchers believe that the protein and isoflavones present in tofu work in combination to produce this effect. But the American Heart Association has recently concluded that eating soy-based foods has only minimal impact on cholesterol and other heart-disease risk factors. However, until further research clears up the controversy, eating soy-based foods can still be good for you as it is low in saturated fat and high in good-quality protein.
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Promotes energy production: Tofu is a very good source of iron, providing 30 percent of the daily recommended value (DV) for iron in just 100 grams. The iron present in tofu is mainly used as a part of hemoglobin which helps in the transport and release of oxygen throughout the body promoting energy production. Tofu also provides 10 percent of the DV for copper, an important mineral without which iron cannot be properly utilized in red blood cells. Copper is also helpful in reducing the symptoms of rheumatoid arthritis.
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Beneficial to women: Soy food, like tofu, contain isoflavones (phytoestrogens - plant estrogens) which work in the body like a weak form of estrogen. During menopause, when a woman's estrogen fluctuates, either by rising or dropping below normal levels, soy's phytoestrogens can help maintain balance. This can help reduce the frequency of hot flashes and their severity.
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Rich source of calcium: Tofu can also be a rich source of calcium depending on the coagulant used in manufacturing (like calcium sulfate used by many tofu manufacturers). This helps tofu protect against diseases like bone loss, bone weakness, rheumatoid arthritis and osteoporosis. New research also suggests that isoflavones in soy food can strengthen bone density as well. This can make tofu useful in warding off bone disease in postmenopausal women.
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Aids in weight loss: Being high in protein, it satisfies body's hunger for a long period of time. Also, its low-calorie nature (around 80 calories in 100 gram) doesn't add any extra calories to your diet.
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Good source of Selenium: Tofu is a good source of trace mineral selenium with 100 gram of tofu providing around 14 percent of the daily value. Selenium is very important for the proper functioning of the antioxidant system, which works to reduce the levels of damaging free radicals in the body. By its powerful antioxidant actions, it helps protect against prostate cancer by inhibiting cell proliferation, reduce asthma and arthritis symptoms, and in the prevention of heart disease.
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Good for patients with diabetic kidney problems: Diabetes can cause a number of complications with the kidney failure being one of it. Diabetes is the leading cause of kidney failure with the earliest sign being the presence of small amounts of protein in urine. A study done on men with type 2 diabetes, all of whom had a diagnosis of diabetes-related kidney disease, found that men who added soy protein to their diet has a 10 percent reduction in protein found in urine. Those receiving the animal protein, however, experienced an increase in protein in the urine.

When shopping for tofu, choose the ones that are still fresh and not sour. Packaged tofu (in Tetra Pak-type container) doesn't need to be refrigerated until it is opened. Once open, rinse it well and place it in the refrigerator after submerging it in water in a container. This way, it will last up to a week.

The interesting thing about tofu is that it is a blessing for vegetarians who are lactose intolerant. So go ahead, bake, fry, grill, steam to include tofu food as a part of their healthy lifestyle.
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Thank you sooo much for the information neetu jain

Slow and Steady Wins the Race.

The benefits of tofu
Tofu is a high protein, low fat energy source. Find out all about the cheese of Asia and its health benefits.

Tofu – also known as Soya Bean Curd - has been called the perfect food. It is high in protein, low in saturated fats and a good source of calcium as well as vitamin E. It is also cholesterol free. Let’s find out more about ‘the cheese of Asia.’

Tofu is made by grinding cooked soya beans until a milk is produced. The milk is then solidified with a mineral coagulant calcium sulphate. The resulting tofu is naturally bland. It is, therefore an ideal additive to both sweet and savoury dishes. There are two basic types of tofu. Silken tofu is soft and can be utilised as an ideal additive for dressings, sauces and in dairy free versions of ice cream or cheese cake. Firm tofu, on the other hand, comes in a more solid form. It can be stir-fried, grilled, scrambled, pickled, smoked, baked or barbecued.

Steamed tofu is particularly good for vegetarians. It will give the non-meat eater a plentiful supply of calcium ( which is derived from the calcium sulphate), as well as phosphorous and iron. Tofu is, therefore, an excellent substitute for meat in many vegetarian recipes.

Recent studies have also shown that Soya beans and products derived from them may play a role in preventing various types of cancer, particularly breast cancer. It has also been seen to have preventative capacity with regard to osteoporosis and symptoms related to menopause
. An additional benefit of tofu is that it is extremely easy to digest. This is because the soya bean’s fiber is removed during the manufacturing process.

One drawback associated with tofu is that it absorbs cooking fat easily. It will, in fact, take in about 15 % of the fat used in the frying process. Soya is also known to be a common cause of food allergy.

When shopping for tofu, check that it is not sour. Do this by smelling for freshness. You should be able to find a freshness date stamped on the wrapping. When you have your tofu at home, rinse it and then keep it stored in the refrigerator in fresh cold water. Make sure you use the tofu within three or four days.

Tofu deserves to be a valuable addition to your diet. Ease into it slowly, however, monitoring if you are affected by any allergic reactions. Try to cook your tofu in non-fat products and you will enjoy all of the benefits of this high protein, low food Asian wonder food.
The many healthy benefits of tofu
Tofu supplies of full spectrum of protein, calcium, vitamins and minerals, protecting against a variety of health conditions including heart disease and cancer.
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For years a vegetarian staple, tofu is finally working its way into mainstream diets. Diehard meat-eaters are considering tofu products as a way to improve their diets and provide a variety of health benefits. High in protein, vitamins and minerals while low in calories, sodium and fat, tofu packs a one-stop nutritional punch not found in many other foods.

Tofu, made from the curds of soybean milk, is primarily available in three textures: firm, extra firm and silken. Silken tofu has a custard-like consistency and is usually substituted into dressings, protein shakes and desserts. Firm and extra firm varieties are usually cut up into chunks that stand up well to marinating and can be sautéed, grilled or baked. Tofu itself is rather bland, but strongly absorbs the flavors used to prepare it.

Tofu’s primary health benefits stem from its soybean base. Soybeans are very rich in protein, minerals and plant components called isoflavones, which act as a form of estrogen hormones in the body. This combination of nutrients, coupled with tofu’s low sodium and fat content, delivers some significant health benefits for those who consume tofu regularly.

Heart Health

Proponents of tofu for heart health point to the low incidence of heart disease in populations that consume tofu regularly, such as in Asia. The soy protein and isoflavones in tofu are considered a powerful cholesterol fighters - studies show that regular tofu consumption can lead to up to a 30% drop in overall cholesterol. Tofu is believed to lower LDL, or bad, cholesterol and triglyceride levels, strong indicators of heart disease. One serving of tofu also contains 15% of the daily requirement of omega-3 fatty acids, a heart-healthy substance normally found in fish. These fatty acids not only improve cholesterol but are also believed to aid in helping blood to clot properly.

Menopause Hormone Balance

The isoflavones in tofu act as a form of estrogen in the body, and have been shown to be beneficial to women in both peri-menopause and menopause. In peri-menopause, some believe that the plant estrogen in tofu can help the body regulate the dramatic fluctuations of the hormone during this time. When estrogen levels are low in menopause, isoflavones can help maintain hormone levels and fend off estrogen loss. The body’s supply of estrogen affects many potential health conditions, including osteoporosis, breast cancer and gynecological cancers, so regulating this hormone is of vital importance to women.

Prostate Health

The same isoflavones that protect women in menopause can be beneficial in fending off prostate cancer in men. Studies have shown that isoflavones can help slow prostate cancer growth and protect against enlargement of the prostate gland.

Strong Muscles and Energy

One 4 ounce serving of tofu packs 18% of an adult’s daily requirement for protein, and protein is crucial in building muscle. That same 4 ounce serving also contains one-third of the daily requirement of iron, as well as strong doses of antioxidants manganese, copper and selenium. These nutrients contribute to maintaining energy levels. Anti-oxidents are also believed to help prevent against a myriad of cancers by protecting DNA.

Bone Health

Tofu is a good source of dietary calcium, protecting against bone weakness, loss, osteoporosis and rheumatoid arthritis. A single serving delivers 10% of the daily value for calcium, yet has less calories than many dairy products.

Weight Loss

Because tofu packs so many nutrients into a serving of between 70-100 calories, it can be a great part of a weight loss regimen or a way to maintain a healthy weight. It delivers the protein benefits of meat while still being low in saturated fat and sodium.

With all these health benefits, tofu isn’t just for vegetarians anymore. Adding tofu to your diet, in moderation, can improve your overall well-being and help protect against serious health problems.
products as a way to improve their diets and provide a variety of health benefits. High in protein, vitamins and minerals while low in calories, sodium and fat, tofu packs a one-stop nutritional punch not found in many other foods.
Tofu, made from the curds of soybean milk, is primarily available in three textures: firm, extra firm and silken. Silken tofu has a custard-like consistency and is usually substituted into dressings, protein shakes and desserts. Firm and extra firm varieties are usually cut up into chunks that stand up well to marinating and can be sautéed, grilled or baked. Tofu itself is rather bland, but strongly absorbs the flavors used to prepare it.

Slow and Steady Wins the Race.

Thanks for sharing the benefits of Tofu.But tofu cannot be consumed as such.It goes well with some seasoning.
Vegetarians have long reported the benefits of tofu food - a soy product that is often used as a meat alternative in a variety of dishes. But the benefits of tofu food have reached beyond the vegetarian community as more and more health-conscious eaters have turned their attention to this versatile product. Tofu food lends itself to a variety of delicious uses and, as such, continues to be a staple in many household kitchens.

Made from soybean curd that is pressed into blocks, tofu food has a variety of uses depending on its different moisture content. Derived directly from soy milk, soft tofu contains the highest moisture content of all varieties of tofu. Its texture is likened to custard and as such it lends itself to a multitude of dessert recipes. Firm tofu contains less moisture than its soft counterpart and because it can hold its shape better is often used as a staple in most tofu food recipes. Dried tofu is extremely low in moisture likening it to cooked meat. Most cooks use this tofu food crumbled, sliced, or formed into noodles. Tofu food also has the ability to be frozen - or made into a puree - so that it can be used anytime throughout the week in whatever capacity it is needed.

But the versatility of tofu food ultimately lies in its flavor - or lack thereof. Tofu actually has very little of its own natural flavor. Instead, it absorbs the flavor from the other ingredients in the dish. Served in soups, as a filling or stuffing, raw, stewed, fried, or grilled, tofu food can be used in a multitude of cuisines.

But most importantly, the health benefits of tofu food are difficult to ignore. Low in calories and high in protein, tofu contains no cholesterol and in some cases has been shown to reduce the risk of heart disease. It's no wonder that more and more people have begun to include tofu food as a part of their healthy lifestyle.
The special health benefits of tofu have been attributed to two major components: isoflavones and amino acids. Isoflavones are a special group of bioflavonoids found more highly concentrated in soy than in any other food. They are:

* Potent antioxidants, like most other bioflavonoids. Antioxidants protect the cells in your body from damage to DNA and cell membranes. Regular consumption of tofu protects your blood vessels from the damaging effects of cholesterol by slowing the rate at which LDL-cholesterol is oxidized.

* Anti-inflammatory. Inflammation in the walls of blood vessels, caused by a chemical called "soluble vascular cell adhesion molecule-1 (sVCAM-1)", is a major cause of cardiovascular disease. Soy isoflavones specifically inhibit this type of inflammation.

* Anti-cancer. The isoflavones genistein and daidzein inhibit the growth of cancer cells. In Asia, higher consumption of tofu is associated with a decreased risk of lung cancer and breast cancer.


* Hormone modulators. Isoflavones have a structure somewhat similar to estrogen and modify the effects of estrogen in your body. It is believed that this hormone modulating effect accounts for the decreased risk of breast cancer and osteoporosis associated with
regular consumption of tofu.

Soy foods reduce levels of cholesterol and triglycerides in your blood and can also reduce your blood pressure. Careful research has shown that the cholesterol-lowering effect of soy is due to the amino acid profile of soy protein. A unique fraction of soy protein
called "7S globulin" increases your liver's ability to remove dangerous LDL-cholesterol from your blood.
It is a new information to me that it does not have cholesterol. :) :)
Very useful information given. Thanks for sharing this information.
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