Calcium: milligrams It also has a relatively small amount of saturated fat, making it a heart-healthy choice, according to the U. Department of Agriculture's MyPlate guidelines. With few carbohydrates, tofu can also be an appropriate protein source in a standard low-carb diet or high-fat, very low carb ketogenic diet. Finally, soy foods, particularly tofu, are the staple of the diet of Okinawans, some of the longest-living people on earth.
Tofu can be a great source of low-calorie protein in a weight loss diet. It's a plant-based protein — like beans and lentils — but tofu is lower in carbohydrates than these sources. In a study in PLoS Medicine that looked at a variety of fruits and vegetables including soy and their effect on weight, daily tofu consumption was associated with a 2.
Combining tofu with a diet rich in fruits and vegetables can lead to greater weight change, the study shows. You can find raw tofu in the refrigerated section at your grocery store. As for storing packaged tofu, refrigeration is key.
You can also save tofu in the freezer for four to six months. Remember to write the date you froze it on the package with a marker. Before freezing, drain excess liquid and wrap in a freezer bag, foil, or sealed container, recommends StillTasty. Tofu that smells or looks bad or has mold should be thrown away.
But this versatile ingredient can be used in a variety of dishes in a range of cooking styles. Here are eight delicious tofu dishes. Soy food has an unfortunate reputation as cancer-causing, particularly when it comes to breast cancer. For that reason, many women are afraid to eat it. But whole soy foods , such as tofu and soybeans edamame , may actually decrease your risk of the disease. Another concern: Ninety-four percent of soy is grown as a GMO genetically modified crop. Whether you're new to tofu or experienced and looking for more, here are the five top-selling fresh tofu products on Amazon:.
By subscribing you agree to the Terms of Use and Privacy Policy. Health Topics. Health Tools. 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. One study in rats has suggested that any type of tofu that has been curdled with various coagulants may help prevent liver damage caused by free radicals. Population studies have indicated that, in regions where people consume more soy, there is a lower incidence of age-related mental disorders.
One research group found that treatment with soy isoflavones was linked to better performance in nonverbal memory, verbal fluency and other functions.
PA and PS play an important role in the functioning of neurones. One block of hard tofu, weighing grams g contains :.
It also provides small amounts of thiamin, riboflavin, niacin, vitamin B-6, choline, manganese, and selenium. Soy is the prime component of tofu. It is a complete source of dietary protein, which means it provides all of the essential amino acids needed in the diet. Soybeans are also high in healthy polyunsaturated fats, especially omega-3 alpha-linolenic acid.
The isoflavones in soy foods have been linked to a range of health benefits, but also some risks. The calcium and magnesium in soy may help strengthen bones, lessen symptoms of PMS, regulate blood sugar, and prevent migraine headaches. Tofu is commonly found in Asian cuisine, particularly in East and Southeast Asia.
Yes, tofu does have a rightful place in your morning smoothie! It adds the perfect amount of creaminess and a nice protein boost, too. Tofu is one of the stars of this dish, and acts as the foundation for a rich and creamy vegan ricotta. So good! Roasted tofu is the perfect protein boost to this delicious minute dish. Chewy tofu is perfectly accented with crisp, crunchy veggies in this stir-fry.
Orange juice also gives it a nice hint of acidity. This delicious main dish is the perfect replacement for chicken tenders in a vegetarian diet. What Is Tofu, and Is it Healthy? By Lauren Wicks June 27, Pin FB More.
Struggling to cook healthy? We'll help you prep. Sign up for our new weekly newsletter, ThePrep, for inspiration and support for all your meal plan struggles. Credit: Getty Images. Calories: 70 Total Fat: 3. Interested in learning more about plant-based proteins?
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