What is tofu good for health.
Tofu is extremely versatile. It doesn't have a special taste by itself, so it gets the taste of what you cook it with.
Nutritional value of tofu
Nutritional value of half a cup (126 g) of raw solid tofu.
Calorie content: 181
Fat: 11 g
Sodium: 17.6 mg
Carbohydrates: 3.5 g
Fiber: 2.9 g
Protein: 21.8 g
Calcium: 861 mg
Manganese: 1.5 mg
Selenium: 21.9 mcg
Iron: 3.4
Carbohydrates
Tofu is a low—carb food. A half-cup serving contains only 3.5 grams of carbohydrates, most of which comes from fiber. Half a cup of 2.9 grams of fiber per serving.
Fats
Although one serving of solid tofu contains about 11 grams of fat, most of the fat is good for the heart. Tofu contains 2.4 grams of monounsaturated fats and 6.2 grams of polyunsaturated fats. About 1.6 grams of fat per serving of solid tofu is saturated fat.
Protein
Solid tofu is an excellent source of protein, about 22 grams per serving. Since tofu is a complete protein (which means it contains 9 essential amino acids needed for a diet), it can be used as a substitute in recipes that require meat. Many people who don't eat meat use tofu as the main protein in their meals.
Vitamins and minerals
Solid tofu cooked with calcium sulfate is an excellent source of calcium, providing 861 mg or 66% of the daily value. It is also an excellent source of manganese (1.5 mg or 65% of the daily value) and selenium (21.9 mcg or almost 40% of the daily value). It is also an excellent source of copper.
Solid tofu is a good source of iron, phosphorus, zinc and magnesium.
Calories
The calories in tofu vary depending on the type, but half a cup of solid tofu contains about 181 calories. That's about 144 calories per 100 grams.
Health benefits
Soy products such as tofu contain isoflavones, phytoestrogens similar to the hormone estrogen, and are good for health.
May help prevent some types of cancer
Isoflavones can help prevent certain types of cancer, including breast and prostate cancer.
May reduce the risk of heart disease
Eating soy products can reduce the risk of heart disease in both men and women.
May contribute to the prevention of osteoporosis
Soy products can help in the prevention of osteoporosis, as soy isoflavones can have potential effects on bones.
Allergies
Soy, the main ingredient of tofu, is one of the main food allergens in children and adults. Soy allergy begins in childhood, and most of them outgrow it in adulthood. People with allergies to wheat, beans, milk or other foods may also have an allergic reaction to soy.
Symptoms of soy allergy range from mild, including hives or itching in and around the mouth, to severe reactions, including anaphylaxis, which can be life-threatening.
Side effects
Soy is safe for most people when eaten or for a short time as a dietary supplement. They recommend that women at risk of breast cancer or other hormone-sensitive diseases discuss soy-containing supplements with their healthcare providers before using them.
People taking warfarin, a blood thinner, should also consult with their doctor about the consumption of soy products, as this may affect the effectiveness of the drug.
Varieties
There are four types of tofu, depending on the water content. The harder it is, the less water and more calories and nutrients per serving.
Extra hard tofu or dry tofu is very hard. It can be fried, grilled, or used as a meat substitute when frying. Super hard tofu can also be pickled to give it extra flavor.
Solid tofu is packed with water. It can be grilled, mashed, or crumbled and added to salads.
Soft tofu is used in foods such as salad dressings, sauces and soups.
Silk tofu is unsweetened, unpressed Japanese—style tofu. It has the highest water content among all types of tofu. It is also used in mixed foods such as smoothies and puddings.
Storage and security
You will find most types of tofu in the refrigerator department of the supermarket. It is often kept next to cheeses. However, silk tofu can usually be found in the aisles next to vegetarian foods.
Tofu can be stored in the refrigerator at home, although some silk varieties can be stored at room temperature until you open it. However, after opening, you should cool the product and use it within 2-3 days after opening.
An unopened product should be used before the "expiration date" indicated on the package. Tofu will have an unpleasant smell when it is spoiled.
You can freeze tofu, although some people freeze tofu to give it a thicker meat texture. However, manufacturers recommend avoiding tofu frozen for more than 60 days.
How to cook
Before cooking tofu, open the package and drain the water. You can also blot it between paper towels to remove excess moisture. Remember that tofu gets the taste of the products with which it is prepared. So it can be easily added to your favorite recipes.
