TOFU
Tofu is processed soybean curd. It is made from soybeans that are ground in water, heated, and coagulated with minerals like calcium or magnesium salt. The curds are then pressed into a block, which is then sold as tofu.
WHY TOFU?
Tofu is commonly used by individuals transitioning to e vegetarian is to replace meat. Since it is a cooked and fermented soybeans, texturized soy protein replicate the complete amino acids that are found in meats.
NUTRITION
One block of hard tofu, weighing 122 grams (g) containsTrusted Source:
177 calories
5.36 g of carbohydrate
12.19 g of fat
15.57 g of protein
421 mg of calcium
65 of magnesium
3.35 mg of iron
282 mg of phosphorus
178 mg of potassium
2 mg of zinc
27 micrograms (mcg) of folate, DFE
It also provides small amounts of thiamin, riboflavin, niacin, vitamin B-6, choline, manganese, and selenium.
Soy is the prime component of tofu. It is a complete source of dietary protein, which means it provides all of the essential amino acids needed in the diet. Soybeans are also high in healthy polyunsaturated fats, especially omega-3 alpha-linolenic acid.
The isoflavones in soy foods have been linked to a range of health benefits, but also some risks.
The calcium and magnesium in soy may help strengthen bones, lessen symptoms of PMS, regulate blood sugar, and prevent migraine headaches.
BENEFITS
Reduces the risk of Cardiovascular diseases
Soy isoflavines have been found to helpTrusted Source reduce levels of LDL “bad” cholesterol, although it does not seem to increase HDL or “good” cholesterol levels.
Studies have indicated that daily consumption of soy may decrease markers for cardiovascular disease risk, including weight, body mass index (BMI), and total cholesterol. The FDA has set 25 g a day of soy protein as the minimum intake needed to impact cholesterol levels.
Appropriate for patients with type 2 diabetes
Evidence from one study has indicated that those who consumed only soy protein in their diet excreted less protein than those who only consumed animal protein. The researchers propose that this could benefit patients with type 2 diabetes.
Helps patients undergoing kidney dysfunctioncs
Protein, and particularly soy protein, may enhance renal function, and it could have benefits for people who are undergoing dialysis or kidney transplantation.
Lowers the risk of age-related brain diseases
Findings published in 2017 suggested that soy products may help people with Alzheimer’s due to their lecithin content, which helps the body produce the phospholipids phosphatidic acid (PA) and phosphatidylserine (PS). PA and PS play an important role in the functioning of neurones.
PROPER USAGE
Tofu comes in several different consistencies: Extra firm, firm, soft, or silken.
Firm and extra-firm tofu is denser than soft or silken tofu and retains more of its shape when cooked. This makes it suitable for grilling and stir-frying.
Soft tofu works well in casseroles and soups.
Silken tofu is best for puddings and dips, and it can be blended into smoothies for added protein.
Tofu is commonly found in Asian cuisine, particularly in East and Southeast Asia. Its neutral flavor allows it to be easily incorporated into any recipe.
Tofu is used in many meat substitutes, such as tofu sausages and tofu burgers. These taste and feel like the meat they are imitating.
PROPER STORAGE
Prepared tofu needs to be chilled until firm, or wait a few days, place it in fresh, cold water for up to three days.
PROPER DISPOSAL
Instead of throwing the tofu, it can be composted to turn it into a valuable, nutrient-rich material that improves the health of our natural environment and soils.
TAKE NOTE OF THESE POSSIBLE HEALTH RISKS
Increases breast cancer risk
Some researchers have suggested that a high soy intake could be related to higher rates of breast cancer.
Moreover, the impact appears to relate only to a specific type breast cancer, which is estrogen-receptor positive.
Threat to feminization and fertility
A further concern with a high soy intake is that the phytoestrogen in soy produce may have a mildly feminizing effect, and that this could lead to complications such as gynecomastia (breast development in men), or that it could impact fertility.
However, the impact is probably not severe enough to prevent the use of soy in infant and other foods.
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