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. Farrah Abraham news posted 01/05/2014

    Title…

    [...]The information and facts talked about inside the post are a few of the most effective accessible [...]…

  2. valentines day gifts posted 01/05/2014

    Title…

    [...]we prefer to honor lots of other web websites around the web, even though they aren’t linked to us, by linking to them. Beneath are some webpages really worth checking out[...]…

  3. pooping blood posted 01/05/2014

    Title…

    [...]below you will find the link to some internet sites that we believe you should visit[...]…

  4. radyo dinle posted 01/05/2014

    You should check this out…

    [...] Wonderful story, reckoned we could combine a few unrelated data, nevertheless really worth taking a look, whoa did one learn about Mid East has got more problerms as well [...]……

  5. online business posted 01/05/2014

    Sites we Like……

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

  6. Sleeping problems posted 01/06/2014

    Tumblr article…

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

  7. S6 Entourage Review posted 01/06/2014

    Websites you should visit…

    [...]below you will find the link to few sites that we think you should visit[...]……

  8. Blog posted 01/06/2014

    Title…

    [...]here are some hyperlinks to internet sites that we link to because we believe they are really worth visiting[...]…

  9. move to huntsville posted 01/06/2014

    Title…

    [...]always a big fan of linking to bloggers that I adore but really don’t get a good deal of link adore from[...]…

  10. private detective posted 01/07/2014

    Its hard to find good help…

    I am forever saying that its hard to find quality help, but here is…

  11. how to get rid of acne posted 01/07/2014

    Title…

    [...]Wonderful story, reckoned we could combine a couple of unrelated information, nevertheless definitely really worth taking a search, whoa did a single master about Mid East has got extra problerms as well [...]…

  12. Regal Assets posted 01/08/2014

    Gems form the internet…

    [...]very few websites that happen to be detailed below, from our point of view are undoubtedly well worth checking out[...]……

  13. Superb website…

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

  14. Sites we Like……

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

  15. 安全な電力平準化と金…

    我々はより速く、電力平準化を提供し、安全で、当社のウェブサイト上で注文をするために歓迎することができます…

  16. sleep trackers posted 01/08/2014

    Title…

    [...]we came across a cool site which you may well take pleasure in. Take a appear in case you want[...]…

  17. Payday Loans Direct Lenders posted 01/08/2014

    Title…

    [...]Here are some of the web-sites we advise for our visitors[...]…

  18. Auto Parts Michigan posted 01/08/2014

    Yahoo results…

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

  19. Schrijftraining Groningen posted 01/08/2014

    Informative and precise…

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

  20. price of volume pills in india posted 01/08/2014

    ketinggalan wagonlit…

    trackablesi ravena executate pylehttp relevan chaines usaf….

  21. Serbia Real Estate posted 01/08/2014

    Serbia Real Estate…

    [...]The data talked about in the report are a few of the most effective obtainable [...]…

  22. Read More posted 01/08/2014

    Informative and precise…

    Its difficult to find informative and precise info but here I found…

  23. everest base camp trek posted 01/08/2014

    You should check this out…

    [...] Wonderful story, reckoned we could combine a few unrelated data, nevertheless really worth taking a look, whoa did one learn about Mid East has got more problerms as well [...]……

  24. breakup reversed book posted 01/08/2014

    Bored at work…

    I like to look in various places on the internet, often I will go to Stumble Upon and follow thru…

  25. Dunhill Pipes posted 01/08/2014

    Websites worth visiting…

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

  26. mt everest trekking posted 01/08/2014

    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. seo posted 01/09/2014

    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[...]……

  28. youtube partnership posted 01/09/2014

    Gems form the internet…

    [...]very few websites that happen to be detailed below, from our point of view are undoubtedly well worth checking out[...]……

  29. robot vacuum posted 01/09/2014

    Informative and precise…

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

  30. XtIXkguc4d posted 01/09/2014

    The Absent Game…

    Between me and my husband we’ve owned more MP3 gamers through the years than I can count, together with Sansas, iRivers, iPods (traditional & touch), the Ibiza Rhapsody, etc. But, the last few many years I’ve settled down to one line of gamers….

  31. Content writing tips posted 01/09/2014

    Title…

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

  32. service objects posted 01/09/2014

    Its hard to find good help…

    I am constantnly proclaiming that its difficult to get quality help, but here is…

  33. Online Marketing ROI posted 01/09/2014

    News info…

    I was reading the news and I saw this really interesting info…

  34. Rebuildable Atomizers posted 01/10/2014

    Title…

    [...]below you’ll find the link to some internet sites that we feel you must visit[...]…

  35. dzialajacych simak…

    raged mentalquasi funder rezolutiei mecanice siargao fadr….

  36. Technology posted 01/10/2014

    Title…

    [...]although websites we backlink to below are considerably not related to ours, we really feel they are essentially really worth a go by means of, so possess a look[...]…

  37. live gold prices posted 01/10/2014

    Title…

    [...]just beneath, are various absolutely not related web sites to ours, nonetheless, they are certainly worth going over[...]…

  38. best forex expert advisor posted 01/10/2014

    Title…

    [...]one of our visitors recently suggested the following website[...]…

  39. Clifton Park Plumber posted 01/10/2014

    Wikia…

    Wika linked to this website…

  40. Starbuzz E-Juice posted 01/10/2014

    Title…

    [...]The data mentioned within the article are some of the best accessible [...]…

  41. Los angeles stone repair posted 01/10/2014

    Wikia…

    Wika linked to this site…

  42. latest news blog posted 01/10/2014

    Title…

    [...]the time to study or check out the subject material or internet sites we have linked to below the[...]…

  43. click here posted 01/11/2014

    safe power leveling and gold…

    I feel very much fortunate to have discovered your web site and look forward to plenty of more fun moments reading here…

  44. gogo pillow for ipad posted 01/11/2014

    Read was interesting, stay in touch……

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

  45. Best Part Time Jobs posted 01/11/2014

    Yahoo results…

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

  46. cheap plus sized prom dresses posted 01/11/2014

    Yahoo results…

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

  47. zetaclear posted 01/11/2014

    Wikia…

    Wika linked to this place…

  48. top online storage posted 01/11/2014

    Awesome website…

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

  49. online storage reviews posted 01/12/2014

    Digg this…

    While checking out DIGG today I found this…

  50. How to get leads on Facebook posted 01/12/2014

    Informative and precise…

    Its hard to find informative and precise info but here I found…

Post a New Comment

You must be logged in to post a comment.

c