If you are a vegetarian and are looking for a rich source of protein, Tofu is the answer. Tofu is a highly nutritious, protein-rich food that is made from the curd of soybean milk. It was first made during the reign of Han dynasty in ancient China, and since then it has become a part of staple diets in many oriental countries in East and South East Asia such as China, Japan, Korea, Indonesia and Vietnam.
Tofu is made by coagulating soy milk using mineral salt (usually calcium sulfate), and then pressing the resulting curds into blocks. Because of its physical resemblance to a block of farmer's cheese, it is sometime also called as "the cheese of Asia". Tofu is naturally bland and has an amazing capacity to take the flavor of the other foods its cooked in.
There are different types of tofu with the two most common types being firm and silken. Silken tofu is soft and is a better choice for dressings, dips, spreads and in dairy free versions of ice cream. Firm tofu, on the other hand, comes in more solid form and can be used as a great substitute for meat or paneer. It can be stir-fried, grilled, baked or barbecued. Firm tofu is usually higher in fat with the usual trend being: the softer the tofu, the less the fat.
Tofu has many health benefits. Some of them include:
Rich source of protein: The protein in tofu is high quality and approaches the quality of meat and milk. For vegetarians, tofu stands as equal to cottage cheese, when it comes to getting protein. Unlike many other good sources of protein, tofu is low in saturated fat and cholesterol-free. 100 gram of tofu contains around 6 to 10 grams of protein depending on the type of tofu (firm tofu being high in protein as compared to silken tofu).
Aids against heart diseases: A number of studies in recent years have shown that regular intake of soy protein can help lower LDL ("bad") cholesterol without lowering HDL ("good") cholesterol which leads to reduced risk of heart disease. Researchers believe that the protein and isoflavones present in tofu work in combination to produce this effect. But the American Heart Association has recently concluded that eating soy-based foods has only minimal impact on cholesterol and other heart-disease risk factors. However, until further research clears up the controversy, eating soy-based foods can still be good for you as it is low in saturated fat and high in good-quality protein.
Promotes energy production: Tofu is a very good source of iron, providing 30 percent of the daily recommended value (DV) for iron in just 100 grams. The iron present in tofu is mainly used as a part of hemoglobin which helps in the transport and release of oxygen throughout the body promoting energy production. Tofu also provides 10 percent of the DV for copper, an important mineral without which iron cannot be properly utilized in red blood cells. Copper is also helpful in reducing the symptoms of rheumatoid arthritis.
Beneficial to women: Soy food, like tofu, contain isoflavones (phytoestrogens - plant estrogens) which work in the body like a weak form of estrogen. During menopause, when a woman's estrogen fluctuates, either by rising or dropping below normal levels, soy's phytoestrogens can help maintain balance. This can help reduce the frequency of hot flashes and their severity.
Rich source of calcium: Tofu can also be a rich source of calcium depending on the coagulant used in manufacturing (like calcium sulfate used by many tofu manufacturers). This helps tofu protect against diseases like bone loss, bone weakness, rheumatoid arthritis and osteoporosis. New research also suggests that isoflavones in soy food can strengthen bone density as well. This can make tofu useful in warding off bone disease in postmenopausal women.
Aids in weight loss: Being high in protein, it satisfies body's hunger for a long period of time. Also, its low-calorie nature (around 80 calories in 100 gram) doesn't add any extra calories to your diet.
Good source of Selenium: Tofu is a good source of trace mineral selenium with 100 gram of tofu providing around 14 percent of the daily value. Selenium is very important for the proper functioning of the antioxidant system, which works to reduce the levels of damaging free radicals in the body. By its powerful antioxidant actions, it helps protect against prostate cancer by inhibiting cell proliferation, reduce asthma and arthritis symptoms, and in the prevention of heart disease.
Good for patients with diabetic kidney problems: Diabetes can cause a number of complications with the kidney failure being one of it. Diabetes is the leading cause of kidney failure with the earliest sign being the presence of small amounts of protein in urine. A study done on men with type 2 diabetes, all of whom had a diagnosis of diabetes-related kidney disease, found that men who added soy protein to their diet has a 10 percent reduction in protein found in urine. Those receiving the animal protein, however, experienced an increase in protein in the urine.
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