- 15 properties of tofu that benefit our health
- 1- Fight type 2 diabetes
- 2- Protects from osteoporosis
- 3- Prevents liver damage
- 4- Prevents Alzheimer's
- 5- Take care of cardiovascular health
- 6- Prevents breast cancer
- 7- Fight menopause
- 8- Decreases hair loss
- 9- Helps control weight
- 10- Natural energizer
- 11- Regenerates the cells of the body
- 12- Reduces skin pigmentation
- 13- Slows down aging
- 14- Prevents lung diseases
- 15- It is a substitute for meat
- Nutritional value
- Featured Nutrients
- How to enjoy tofu
- recommendations
- Side effects of tofu
- References
The properties of tofu stand out for fighting type 2 diabetes, protecting you against osteoporosis, regenerating body cells or improving hair quality. But we can count up to 15 benefits that are extracted from this food and that serve as a great ally for our health.
Tofu (Japanese word, which means "fermented"), is a food originating in China. It is prepared with soybeans, water and a solidifying agent or coagulant.
As for its preparation, it is done through the coagulation of the so-called "soy milk", which is pressed to separate the liquid part from the solid. From then on the preparation is the same as that of traditional cheese.
This food has a firm texture, creamy white color and is often presented in the form of cubes. It is characteristic of Japanese cuisine, so it is not surprising to see it in sushi restaurants in Western countries. Although it is also popular in China and Asia.
15 properties of tofu that benefit our health
1- Fight type 2 diabetes
People with type 2 diabetes often experience kidney discomfort, causing the body to excrete excessive amounts of protein in the urine.
According to a study, people with this chronic disease who consumed tofu, or soy cheese in their daily diet (who were followed), eliminated less protein, than those who only consumed animal protein.
"The results indicate that the consumption of isolated soy protein improves several markers that may be beneficial for type 2 diabetic patients with nephropathy (kidney damage)," the study authors concluded.
2- Protects from osteoporosis
The isoflavones present in tofu contribute to bone health, in the sense that they are chemicals known to combat bone loss and increase bone mineral density, during menopause in women.
Also, according to a study, benefits of this food have been reported in reducing some other symptoms of menopause.
3- Prevents liver damage
According to a specialized site, Medical News Today, some scientific investigations have established that soy tofu can be used to prevent liver damage caused by free radicals.
These radicals are atoms or groups of atoms produced by the body itself and destroyed by others, which without adequate antioxidant protection can become dangerous to health. Well, the antioxidants present in soy fight radicals.
4- Prevents Alzheimer's
Populations that consume higher amounts of soy generally have a lower incidence of mental disorders such as Alzheimer's, linked to aging.
5- Take care of cardiovascular health
According to indications, the consumption of tofu as an alternative to animal protein lowers the levels of LDL cholesterol, that is, "bad" cholesterol. On the other hand, this condition in turn prevents the risk of suffering from atherosclerosis and having high blood pressure.
6- Prevents breast cancer
It should be noted that genistein, the predominant isoflavone in soy, has antioxidant properties that inhibit the growth of cancer cells.
Therefore, experts recommend the consumption of moderate amounts of tofu (less than two servings a day) so as not to affect the growth of a malignant tumor, which someone has, or the risk of developing breast cancer in women. Although more studies are lacking, consuming soy, on a regular basis, can decrease the occurrence of breast cancer.
7- Fight menopause
Tofu, as it contains a high dose of calcium, is a good contribution in women when they reach the menopausal period.
This tofu helps reduce hot flashes, in addition to avoiding the risk of bone loss associated with this condition.
On the other hand, it is effective in preventing rheumatoid arthritis and is useful during the pre-mannopausal stage, when there is an imbalance in estrogen levels in women, points out The Health Site specialized site.
8- Decreases hair loss
Since human hair is mainly composed of a protein called keratin, and since tofu cheese contains it, its consumption greatly benefits the production of more hair, keeping it for longer and making it healthier.
For this reason, instead of wasting money on expensive treatments, adding tofu to your daily diet to prevent hair loss is a good alternative endorsed by experts.
9- Helps control weight
Soy protein is helpful in controlling hyperglycemia and losing weight. Since diabetes is a serious medical condition, including grains or tofu in the diet can not only control obesity, but also help balance sugar levels in the body. For this reason, this food is effective for diabetic patients.
10- Natural energizer
Another benefit of tofu cheese is that it is a good natural energizer. Therefore, it is recommended for those who practice sports or want to recharge after a strenuous work day.
Soy proteins contain amino acids found in tofu and soy milk. These components are used effectively by the body and are converted into energy for those who practice sports or require constant mobility of muscle mass.
11- Regenerates the cells of the body
Both tofu cheese, as well as soybean oil, are a rich source of vitamins, with small molecular structure, which can penetrate the epidermis.
Soy, according to Style Craze, can nest within the cell structure. In this way, it contributes to the stimulation of the synthesis of collagen and elastin. Properties, which are essential for cell growth and reversal of abnormal cell formation.
12- Reduces skin pigmentation
Products linked to soy, such as tofu, help to even out human skin tone, and can even reduce pigmentation that occurs due to hormonal changes and sun exposure.
The above, since soy has a good amount of vitamin E, fatty acids and lectin, ideal components for the skin, even if it is applied topically. Also, this helps to heal and regenerate skin cells, thanks to its antioxidant characteristics.
13- Slows down aging
If tofu is consumed regularly, it also has the benefit of slowing down the aging process of our body, considerably.
This is explained by The Health Site. According to the portal, tofu helps to enhance the elasticity of the skin and tones the facial muscles, which prevents aging. For this reason, they recommend making a tofu paste and applying it to the face, since it is a good way to nourish facial skin.
14- Prevents lung diseases
According to the Whfoods page, some research indicates that soy fights Chronic Obstructive Disease (COPD), periodontal and neurodegenerative diseases.
Although there are no conclusive studies on the immediate effect of tofu on these diseases, in the future scientists hope to learn more about the benefits of tofu in these areas of the body.
15- It is a substitute for meat
As mentioned in previous paragraphs, soy protein acts as a good substitute for the protein obtained from eating meat.
According to the US Food and Drug Administration: "Soy protein products can be good substitutes for animal products because, unlike some other grains, soy offers a complete protein profile.".
Therefore, experts recommend tofu, but in moderate amounts, since it also contains saturated fats, which are harmful to the body.
It is recommended that no more than 8 squares of tofu be consumed per day. This is equivalent to 200 grams of the split product, which is accompanied by sauces or other ways of eating, depending on the consumer's palate.
Eating more than the Recommended Daily Allowance (RDA) could harm our health and cause some diseases, which we will mention later.
Nutritional value
Nutritional values for soy cheese (per 100g):
| Water | 83.7 grams |
| Energy | 77.0 kcal |
| Protein | 8.0 grams |
| Fat (total liquids) | 4.5 grams |
| Fatty acids, saturated | 0.65 grams |
| Monounsaturated fatty acids | 0.99 grams |
| Fatty acids, polyunsaturated | 2.5 grams |
| Carbohydrates | 3.0 grams |
| Fiber | 0.4 grams |
| Ash | 0.84 grams |
| Isoflavones | 35.0 mg |
| Calcium, Ca | 162.0 mg |
| Iron, Fe | 1.45 mg |
| Magnesium, Mg | 46.0 mg |
| Phosphorus, Mg | 147.0 mg |
| Potassium, K | 176.0 mg |
| Sodium, Na | 8.0 mg |
| Zinc, Zn | 1.0 mg |
| Copper, Cu | 0.24 mg |
| Manganese, Mn | 0.72 mg |
| Selenium, Se | 9.4 g |
| Vitamin C (ascorbic acid) | 0.20 mg |
| Thiamine (vitamin B1) | 0.093 mg |
| Riboflavin (vitamin B2) | 0.10 mg |
| Niacin (vitamin B3) | 0.01 mg |
| Pantothenic acid (vitamin B5) | 0.065 mg |
| Vitamin B6 | 0.061 mg |
| Folic acid | 33 g |
| B12 vitamin | 0.0 g |
| Vitamin a | 1.0 g |
Featured Nutrients
| A 100g serving contains: | ||||
| 70 kcal | 3.5 g fat | 1.5 g of carbohydrates | 8.2 g protein | 0.9 g fiber |
As a nutritional profile, tofu has a wide range of unique proteins, peptides and phytonutrients contained in this soy food.
The WhFoods site describes them: flavonoids and isoflavonoids (daidzein, genistein, malonylgenistin and malonyldaidzin); phenolic acids (caffeic, coumaric, ferulic, gallic and synapic); phytoalexins (glyceollin I, glyceollin II and glyceollin III); phytosterols (beta-sitosterol, beta-stigmasterol, campestrol); unique proteins and peptides (defensins, glycine, conglycinin, and lunacin); and saponins (group A and group B soyasaponins, and soybean sapogens).
Also, tofu is a source of calcium and a very good source of manganese, copper, selenium, protein, and phosphorus. On the other hand, tofu is a good source of omega-3 fatty acids, iron, magnesium, zinc, and vitamin B1.
How to enjoy tofu
Some preparation ideas are mentioned in Wh Foods:
- Mix the tofu with olive oil, garlic, and lemon juice to make a tofu dip.
- The fried tofu is mixed with your favorite vegetables and turmeric is added to give it an "egg-shaped" yellow color. This dish can be served as is or it can be used as a base to be wrapped in a tortilla (fajitas or burritos) and served with black beans and salsa.
- A healthy tofu is made with stir fry vegetables and your favorite seasonings.
- Mix the smooth tofu with your favorite fruits (and honey or other natural sweeteners to taste) in a blender or food processor, the one served for breakfast or dessert.
- Add the tofu cubes to the miso or asparagus soup.
recommendations
- Tofu and all soy products contain large amounts of oxalate.
- Individuals with a history of oxalate kidney stones should avoid overconsumption of soy products.
- Women who have or have had estrogen-sensitive breast tumors should restrict their soy intake to no more than four servings per week.
Side effects of tofu
Among the health problems related to a diet high in soy, according to Cure Joy, the following stand out:
• Thyroid problems, including weight gain, lethargy, malaise, fatigue, hair loss, and loss of libido.
• It could cause cancer derived from its excessive consumption.
• Could damage the brain if eaten piecemeal.
• Reproductive system disorders.
• It could cause skin allergies, derived from the indiscriminate intake of soy.
References
- "Studies on the performance and quality characteristics of tofu" (1981). Tsai, S.-J., LAN, CY, KAO, CS and CHEN. Journal of Food Science, South Carolina (1981), United States.
- "The Science of Soy: What Do We Really Know?" (2006). Julia R. Barrett. Environ Health Perspect. U.S.
- "Isolated consumption of soy protein reduces urinary albumin excretion and improves serum lipid profile in men with type 2 diabetes mellitus and nephropathy" (2004). Sandra R., Teixeira, Kelly A. Tappenden, LeaAnn Carson, Richard Jones and John W. Erdman Jr. Division of Nutritional Sciences, University of Illinois at Urbana-Champaign (UIUC), United States.
- "An overview of the last 10 years of research on the safety of genetically modified crops" (2014). Nicolia, Manzo A., Veronesi F., Rosellini D. Department of Applied Biology, Faculty of Agriculture, University of Perugia, Perugia, Italy.