Watch Cooking Channel

Tofu: Healthy or Not

Tofu is one of those controversial foods (like milk or wheat). Some people say it’s a health food, while others say to avoid it at all costs. Which attitude is correct? Should you eat it? Find out.

What is Tofu?
Tofu is a soybean product … it’s made from the curds of soymilk (so it’s kind of similar to cheese, just using soy milk as a base rather than milk). Those curds are pressed into blocks and can be made into different textures — soft, firm and extra-firm. It has a neutral flavor, making it a versatile ingredient in a variety of cuisines.

Health Pros
Tofu has a lot to recommend it. It’s a good source of lean plant-based protein. A half-cup of tofu delivers 10 grams of protein for only 88 calories (that’s about half as much protein, but 45 fewer calories than the same amount of roasted, skinless chicken). In addition to protein, tofu gives you iron (11% DV) and zinc (7%) — both needed for cell growth and immunity, bone-building calcium (25% DV — make sure you look for calcium-set tofu, the kind packed in liquid), selenium and potassium (5% DV), among other nutrients. Eating soy foods has also been linked to a lower risk of heart disease.

Health Cons

  • Much of the controversy surrounding soy foods, including tofu, is the presence of isoflavones — a type of plant estrogen thought to disrupt hormonal function and possibly increase breast cancer risk by raising levels of estrogen in the blood. However, a recent research review on the American Institute of Cancer Research site noted that moderate amounts of soy foods (up to 1 – 2 servings a day) do not increase breast cancer risk or risk of recurrence in breast cancer survivors.
  • Most of the soybean crops in the US are genetically-modified (GM). If that’s a concern for you, look for organic tofu, which is made from non-GM soybeans.
  • Tofu contains “antinutrients” — substances in some plant foods that actually keep other nutrients from being absorbed. However, according to Sharon Palmer, RD, dietitian and author of The Plant-Powered Diet, ”Low levels of “anti-nutrients” may even contain beneficial properties to the body. For example, scientists once considered fiber to be an “anti-nutrient” and now we know it’s vital to health.” Phytates are one compound in tofu that limit some of your body’s ability to absorb calcium, yet phytic acid (a form of phytates in soy) is an antioxidant.

Bottom Line
Tofu is a good vegetarian protein source and one that can be a part of a healthful diet. Just mix it up with other proteins — eggs, lean meat and poultry, fish, beans, dairy, etc. — so you’re not getting an overload of any one thing.  Since soy is found in so many processed foods, limit the amount of processed foods in your diet to avoid an overdose of isolated soy compounds.

Tofu Recipes:

Tags:

Comments (3924)

  1. MMA clothing posted 12/22/2013

    Informative and precise…

    Its hard to find informative and accurate information but here I noted…

  2. elegan teawhere…

    rompres emailing bery inicial cautate jovem gesagt….

  3. Emilio Jesmer posted 12/22/2013

    resources canine blood \u0026 endurance…

    Hey, really like the blog, wordpress?…

  4. jeanssymphony posted 12/22/2013

    Sites we Like……

    [...] Every once in a while we choose blogs that we read. Listed below are the latest sites that we choose [...]……

  5. sex shop posted 12/23/2013

    Dreary Day…

    It was a dreary day here today, so I just took to piddeling around online and realized…

  6. sexshop posted 12/23/2013

    Bored at work…

    I like to surf in various places on the web, often I will just go to Digg and read and check stuff out…

  7. min110 posted 12/23/2013

    Title…

    [...]we came across a cool site which you might appreciate. Take a look in the event you want[...]…

  8. MLM Leads posted 12/23/2013

    Digg this…

    While checking out DIGG yesterday I noticed this…

  9. incontri posted 12/23/2013

    Title…

    [...]usually posts some extremely intriguing stuff like this. If you are new to this site[...]…

  10. top android tablets posted 12/23/2013

    Online Article……

    [...]The information mentioned in this post are valueable [...]……

  11. antiaging creams posted 12/23/2013

    Cool sites…

    [...]we came across a nice website that you might enjoy. Check it out[...]……

  12. back pain posted 12/23/2013

    Tumblr article…

    I saw someone writing about this on Tumblr and it linked to…

  13. long beach catering posted 12/23/2013

    Yahoo results…

    While searching Yahoo I discovered this page in the results and I didn’t think it fit…

  14. Children posted 12/23/2013

    Blogs ou should be reading…

    [...]Here is a interesting Blog You Might Find Interesting that we Encourage You to see[...]……

  15. Android tablets posted 12/23/2013

    Its hard to find good help…

    I am constantnly proclaiming that its hard to procure quality help, but here is…

  16. ?? posted 12/24/2013

    Title…

    [...]Sites of interest we have a link to[...]…

  17. Designer handbags posted 12/24/2013

    Awesome website…

    [...]the time to read or visit the content or sites we have linked to below the[...]……

  18. creecanaol typically…

    aducand ijsselstein kenji rzeczkowkis situmeang espagne intregii….

  19. how to make baklava posted 12/24/2013

    Yahoo results…

    While browsing Yahoo I discovered this page in the results and I didn’t think it fit…

  20. get rid of acne posted 12/24/2013

    Cool sites…

    [...]we came across a nice page that you might be interested in. Take a look if you want[...]……

  21. get rid of malware posted 12/24/2013

    Awesome website…

    [...]the time to read or visit the content or sites we have linked to below the[...]……

  22. cellulite posted 12/24/2013

    Sites we Like……

    [...] Every once in a while we choose blogs that we read. Listed below are the latest sites that we choose [...]……

  23. get rid of bad breath posted 12/25/2013

    Dreary Day…

    It was a dreary day here today, so I just took to piddeling around online and found…

  24. Kill brad breath posted 12/25/2013

    Websites worth visiting…

    [...]here are some links to websites that we link to because we think they are worthed[...]……

  25. top fashion posted 12/25/2013

    Read was interesting, stay in touch……

    [...]please visit the sites we follow, including this one, as it represents our picks from the web[...]……

  26. Dry skin cream posted 12/25/2013

    Websites we think you should visit…

    [...]although websites we backlink to below are considerably not related to ours, we feel they are actually worth a go through, so have a look[...]……

  27. Dog training posted 12/25/2013

    Links…

    [...]Sites of interest we have a link to[...]……

  28. top dry skin creams posted 12/25/2013

    Informative and precise…

    Its hard to find informative and accurate info but here I noted…

  29. hemoroids posted 12/25/2013

    Superb website…

    [...]always a fan of linking to bloggers that I like but don’t get a lot of link love from[...]……

  30. view more posted 12/25/2013

    safe power leveling and gold…

    Thanks a lot…

  31. part time jobs posted 12/25/2013

    Informative and precise…

    Its hard to find informative and accurate information but here I noted…

  32. get rid of under eye circles posted 12/25/2013

    Wikia…

    Wika linked to this website…

  33. ecgarette reviews posted 12/25/2013

    Superb website…

    [...]always a big fan of linking to quality articles that I love but don’t get a lot of link love from[...]……

  34. pet supplies posted 12/25/2013

    Digg this…

    While checking out DIGG today I noticed this…

  35. halmahera dive sites posted 12/25/2013

    halmahera dive sites…

    [...]below you will come across the link to some websites that we assume you ought to visit[...]…

  36. Joey Catron posted 12/26/2013

    newsies dvd…

    Cool Site. Thanks…

  37. online backup companies posted 12/26/2013

    Awesome website…

    [...]the time to read or visit the content or sites we have linked to below the[...]……

  38. Truvisage posted 12/26/2013

    Title…

    [...]we came across a cool web site which you may possibly delight in. Take a appear when you want[...]…

  39. Numerology 5 posted 12/26/2013

    Recommeneded websites…

    [...]Here are few of the blogs we recommend for our visitors[...]……

  40. Online Reputation Expert posted 12/27/2013

    Tumblr article…

    I saw someone talking about this on Tumblr and it linked to…

  41. under products posted 12/27/2013

    Websites worth visiting…

    [...]here are few links to sites that we link to because we think they are worth visiting[...]……

  42. Heated Seat Cushion posted 12/27/2013

    Title…

    [...]the time to read or pay a visit to the content or web pages we’ve linked to beneath the[...]…

  43. PC cleaner posted 12/27/2013

    Websites we think you should visit…

    [...]although websites we backlink to below are considerably not related to ours, we feel they are actually worth a go through, so have a look[...]……

  44. Advertising Strategies posted 12/27/2013

    Title…

    [...]just beneath, are a lot of entirely not connected websites to ours, however, they are surely really worth going over[...]…

  45. Tommie Wahlgren posted 12/27/2013

    eog resources…

    Incredible! This blog looks just like my old one! It’s on a entirely different subject but it has pretty much the same layout and design. Great choice of colors!…

  46. trucks posted 12/27/2013

    trucks…

    [...]The details mentioned inside the post are some of the most effective out there [...]…

  47. download free pc games posted 12/27/2013

    Links…

    [...]Sites of interest we have a link to[...]……

  48. full version Free pc games posted 12/27/2013

    Links…

    [...]Sites of interest we have a link to[...]……

  49. abs, six pack abs posted 12/27/2013

    Recommeneded websites…

    [...]Here are few of the websites we recommend for our visitors[...]……

  50. zack childress posted 12/27/2013

    Looking around…

    I like to browse around the online world, often I will just go to Digg and read and check stuff out…

Post a New Comment

You must be logged in to post a comment.

c