To get the best from your tofu, Yule advises against deep-frying or using excessively sugary sauces on it. Generally, the variety of tofu determines how it should be cooked for the best results. Medium and soft varieties are ideal for recipes that involve crumbling or mixing, while firm and extra firm varieties are suited for grilling or pan frying.
And silken tofu, which is mostly liquid, is best for dips, sauces, and smoothies. To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter. Home Nutrition Is Tofu Healthy? Here's What Nutritionists Say. Is Tofu Healthy? By Claire Gillespie August 17, Save Pin FB More. Credit: Photo by Polina Tankilevitch from Pexels. All rights reserved. Close Sign in.
Close this dialog window View image Is Tofu Healthy? This heart-protective benefit might be because soy foods like tofu are also a great source of polyunsaturated fats and fiber, and may be replacing the saturated fat in red or processed meats, which improves overall diet quality. Increased estrogen levels have been linked to breast cancer, and the isoflavones in soy have an estrogen-like effect in the body. That led to some concerns that soy could increase the risk of breast cancer.
The isoflavones in whole soy foods, however, are much weaker than the estrogen made by our bodies. In fact, soy is linked to a decreased risk of breast cancer, particularly in Asian women, according to the American Cancer Society.
That said, experts at the National Center for Complementary and Integrative Health NCCIH suggest that women with a family or personal history of cancer opt for whole soy foods like tofu along with tempeh, edamame, miso, and soy milk over soy supplements.
Animal studies indicate that the higher concentration of isoflavones in supplements might trigger breast tumor growth, particularly in higher-risk women. Prostate cancer is the second most-diagnosed type of cancer in men in the U. Men in Asian countries have a significantly lower risk of prostate cancer, possibly because they eat a lot more soy foods like tofu. One review of 30 studies found that men who ate more soy foods had a reduced risk of developing prostate cancer.
The isoflavones in soy collect in the prostate, where their weak estrogen-like effect may protect against cancer. A number of studies continue to look into the potential effects of isoflavones on prostate cancer risk.
Since isoflavones act like estrogen in the body, some women eat more soy foods or take supplements hoping to make their bones stronger. But since soy is also a good source of calcium and protein, both of which are important for strong bones, regularly eating tofu can help support bone health.
Lower estrogen levels during menopause affect blood sugar control. A six-month study in post-menopausal Taiwanese women found that soy isoflavones lowered fasting blood sugar and insulin. Other research found neither soy protein nor soy isoflavone supplementation had a favorable effect on blood sugar control or insulin sensitivity in post-menopausal Chinese women.
People with diabetes are more likely to eventually develop kidney disease, Sheth says; one review of nine studies suggested that people with kidney disease who consumed soy protein had lower serum creatinine an indication of better kidney function than people with kidney disease who ate more animal protein.
There is actually some evidence that the estrogen-like isoflavones in soy foods like tofu may slightly help reduce the severity and frequency of hot flashes—although the effect is small in comparison to hormone replacement therapy, and it may take up to a year to achieve maximum benefit. One study looked at the diets of more than , American men and women and estimated that 2.
While it might seem intimidating to cook at first, tofu is actually easier to prep than many meat products, since you can eat it raw without worrying about food safety issues. Caspero recommends using silken tofu as a base for baked goods like pies or cheesecake. Mix with olive oil, apple cider vinegar, and herbs like dill, oregano, and thyme to make a lighter version of ranch dressing. Soft tofu is also great blended into smoothies, soups, puddings, and sauces.
What it lacks in fiber it makes up for in mineral content. Unlike many animal sources of protein, tofu is low in saturated fat and is a good source of heart-healthy unsaturated fats. Soy often gets a bad rap for containing phytoestrogens—the plant form of estrogen—which some believe can negatively impact hormone function and increase risk for certain types of cancer.
However, many studies show the opposite to be true. Consuming unprocessed forms of soy—plus the minimally processed tofu—is actually linked to a reduced risk for heart disease, diabetes, and several types of cancer.
It can even alleviate symptoms of menopause and help lower cholesterol levels! Soy is also void of saturated fat , which is linked to an increased risk for obesity, diabetes, cancer, and other chronic conditions when consumed in excess. Replacing some animal proteins with plant versions like tofu and other soy products could do wonders for your overall health! Tofu is pretty flavorless on its own, which makes it extremely versatile for whatever flavors you are also cooking with.
You can use a handy-dandy tofu pressing tool or just employ some dish towels and cookbooks to press and expel water. Simply wrap your tofu in a dish towel, put it on a plate, and place a few cookbooks on top, pressing down for a few seconds and waiting at least 10 minutes before cooking. Nowadays, you can actually find pre-pressed tofu in some grocery stores to help you skip that first step. An easy way to cook tofu while still maintaining a firm texture is to cut it into bite-size pieces, toss in some soy sauce and cornstarch and then bake at degrees for 10 minutes before tossing it in with the rest of your meal.
Mental Health. More Button Icon Circle with three vertical dots. It indicates a way to see more nav menu items inside the site menu by triggering the side menu to open and close. Kelly Burch. Tofu is made from soy, which contains compounds called isoflavones that have been linked to breast cancer, but recent research actually shows eating soy can reduce the risk of breast cancer, not increase it.
The type of tofu that you choose will have an impact on its nutritional value, but overall it's a low-calorie protein option compared to most animal-based proteins that may aid in weight loss. Tofu contains calcium and magnesium, which keep bones strong and preserve bone mineral density as you age. Visit Insider's Health Reference library for more advice. Kelly Burch is a New Hampshire-based freelance journalist writing about finances, health, family, and more.
Follow her on Facebook or Twitter , and or learn more here. Additional comments. Email optional. Receive a selection of our best stories daily based on your reading preferences.
0コメント