What Even is Tofu?
By Hannah Squire, Healthy Aggies Intern
Tofu...some view it as a weird squishy white block that is supposedly edible and others view it as their prize gem and staple source of complete protein. By definition, tofu is essentially coagulated soy milk derived from soybeans (similar process to cheesemaking!) and is used in Western culture primarily as an alternative to eating meat. Personally, I was a huge skeptic of tofu before I did some digging, which is what I intend to share here! In this article tofu nutrition and health effects will be described, as well as steps in how to prepare and cook tofu for a meal.
- Nutrition Content of Tofu
- Lots and lots of complete protein! Tofu contains all 9 essential amino acids and roughly 8 grams of protein per serving size (about ¼ of a traditional block). It is very rare for a plant-based protein to be complete and beats the protein content of an egg by 2 grams!
- Contains isoflavones, which function as phytoestrogens that activate estrogen receptors. Simply put, isoflavones act as a weak version of estrogen in the body. This sounds scary, but when studied in humans isoflavones actually inhibit estrogen which causes the inhibition of breast cancer cells from multiplying. It has been shown that women who consume tofu at least once a week reduce their risk of breast cancer by 48-56%1.
- May even reduce the risk of heart disease by reducing the LDL cholesterol (popularly known as ‘bad’ fat). In a study, it was shown that those who ate roughly about 47 grams a day reduced their cholesterol by 9.3% and therefore reducing the risk of heart disease.
- Tofu can even reduce the risk of digestive cancer. Studies have shown that men who ate 6 servings of tofu a day had a 61% lower risk of digestive cancer and a 59% decrease in women2.
- How to Prepare Tofu
- For breakfast, make a tofu scramble in place of scrambled eggs. This is done by smashing extra firm tofu with a fork and adding seasonings like turmeric, salt, and pepper, then heating until warm.
- For lunch, baked tofu tastes great in wraps and sandwiches. Simply cut tofu in bite-size cubes, and coat with olive oil and cornstarch (for that crispy texture) along with your favorite spices and bake until crispy.
- Tofu tacos are a yummy and easy way to eat tofu! Just start by crumbling the tofu with a fork and mix it into chili powder, paprika, cumin, coriander, salt, sugar, cinnamon, and cloves in a bowl. Then place the seasoned crumble in a mix of apple cider vinegar, olive oil, soy sauce, and minced garlic until coated, and then let tofu heat until firm yet juicy. So good for tacos, bowls, or with a side of rice and veggies!
- For dessert, tofu can even be used in a chocolate pudding. Use soft silken tofu and blend until smooth and then add a sweetener of choice, cocoa powder, and vanilla extract. Who knew dessert could be so high in protein!
Bottom Line: Tofu has many health benefits, from having a high protein content, helping reduce the risk of breast and digestive cancers, and even enhancing heart health. It is also very versatile (almost like a blank canvas) for all meals of the day. So... how do you eat your tofu?
References & Great Resources:
- Douglas CC, Johnson SA, Arjmandi BH. Soy and its isoflavones: the truth behind the science in breast cancer. Anticancer Agents Med Chem. 2013 Oct;13(8):1178-87. doi: 10.2174/18715206113139990320. PMID: 23919747.
- Kweon, Sun-Seog et al. “Intake of specific nonfermented soy foods may be inversely associated with risk of distal gastric cancer in a Chinese population.” The Journal of nutrition vol. 143,11 (2013): 1736-42. doi:10.3945/jn.113.177675
- https://www.healthline.com/nutrition/what-is-tofu#selection
- https://www.hsph.harvard.edu/nutritionsource/soy/