8 reasons to try tofu at least once

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

It is indeed a superfood, but it may be contraindicated for some people.

What is Tofu Cheese

This is a vegetable cheese made from condensed soy milk in much the same way as regular cheese made from cow or other.

The traditional Asian dish, according to legend, appeared by accident. What Is Tofu, And Is It Good For You? … Around 2,000 years ago, a Chinese chef mistakenly added a little nigari - evaporated, very salty sea water - to a batch of soy milk. The milk curdled, bean curd formed (this is the second name for tofu), which was then put under a press, and the resulting dense mass was cut into cubes.

Tofu is still produced in this form today. Only instead of nigari, which is based on magnesium chloride, other substances are used that promote the folding of soy protein (they are called coagulants): citric acid, calcium sulfate or, for example, just sea water.

What is tofu rich in?

It contains vegetable protein and all the essential amino acids required by the human body. In addition, soy cheese contains many other essential nutrients. Here's what you get Tofu, raw, regular, prepared with calcium sulfate by eating 100 grams of tofu prepared with calcium sulfate:

• protein - 8, 1 g;
• fats - 4, 8 g;
• carbohydrates - 2, 3 g;
• fiber - 0.4 g;
• calcium - 43% of the recommended daily value;
• manganese - 38%;
• iron - 37%;
• selenium - 16%;
• phosphorus - 12%;
• copper - 12%;
• magnesium - 9%;
• thiamine (vitamin B1) - 7%;
• folates (folic acid) - 5%.

The nutritional value of tofu may vary slightly depending on the coagulant. For example, nigari will increase magnesium, and citric acid will increase vitamin C.

Cheese also contains other beneficial compounds. In particular, isoflavones Isoflavones in retail and institutional soy foods, or phytoestrogens, are a kind of plant analogue of the hormone estrogen in the human body. The main health benefits of tofu are related precisely to its high content of these substances - up to 25 mg of isoflavones per 100 gram portion of cheese.

What are the benefits of tofu cheese

1. Strengthens the cardiovascular system

Studies show Soy isoflavones lower serum total and LDL cholesterol in humans: a meta ‑ analysis of 11 randomized controlled trials that soy isoflavones reduce the level of “bad” cholesterol, low density lipoproteins that accumulate on the walls of blood vessels and impair blood flow. If you eat tofu, you are less likely to develop atherosclerosis and hypertension.

In addition, it is known Exposure to isoflavone ‑ containing soy products and endothelial function: a Bayesian meta ‑ analysis of randomized controlled trials that soy isoflavones make vascular walls more elastic and reduce the risk of vascular inflammation.

2. Helps to reduce weight

100 grams of soy cheese contains only 76 calories of Tofu, raw, regular, prepared with calcium sulfate. At the same time, it is a satisfying product: due to protein and fiber, tofu reduces appetite for a long time and thus helps to control weight.

In one study, Effect of soy on metabolic syndrome and cardiovascular risk factors: a randomized controlled trial, it was found that daily consumption of 30 grams of soy protein is associated with a decrease in weight and body mass index.

Isoflavones also play an important role. Observation of Usual dietary isoflavone intake is associated with cardiovascular disease risk factors in postmenopausal women in a group of obese postmenopausal women showed that taking soy isoflavones for 2-12 months helped the participants lose an average of 4.5 kg more than volunteers from the control group …

3. Makes bones stronger

Skeletal benefits of soy isoflavones: a review of the clinical trial and epidemiologic data reduce bone loss and reduce the risk of osteoporosis with 80 mg of soy isoflavones per day. This effect is especially evident in women at the onset of menopause.

4. Improves skin elasticity and smoothes wrinkles

A small study of 26 women aged 30-40 years showed Oral intake of soy isoflavone aglycone improves the aged skin of adult women: taking 40 mg of soy isoflavones per day significantly reduces existing wrinkles and improves overall skin condition. For this result to become noticeable, women had to eat soy foods for 8-12 weeks.

5. Possibly relieves menopause

There is evidence from Extracted or synthesized soybean isoflavones reduce menopausal hot flash frequency and severity: systematic review and meta-analysis of randomized controlled trials that eating tofu can relieve some of the symptoms of menopause, in particular hot flashes. It is assumed that this effect should be due to the phytoestrogens contained in soy products.

Although research on the effect of isoflavones on menopause symptoms is controversial, scientists still note Soy consumption during menopause is an obvious fact: women from Asia, where soy is consumed in large quantities, have hot flashes much less often than Europeans or American women.

6. Possibly Protects Against Alzheimer's Disease

Soy isoflavones have neuroprotective Phytoestrogens and cognitive function: a review properties, that is, they can protect neurons from damage. Thus, tofu is likely to help the body fight the development of dementia, such as Alzheimer's. But until this property of soy products is finally proven, research continues.

In addition, tofu cheese contains lecithin, a substance that also plays an important Lecithin Benefits role in the functioning of brain neurons and improves cognitive function.

7. May Help Type 2 Diabetes

Anti-diabetic functions of soy isoflavone genistein: mechanisms underlying effects on pancreatic β-cell function, isoflavones found in soy products help normalize blood sugar levels and increase insulin sensitivity. Thus, eating tofu can reduce the risk of developing type 2 diabetes and improve the condition of those who already have it.

8. Possibly lowers the risk of developing certain types of cancer

Studies (for example, in Hong Kong, Soy product and isoflavone intake and breast cancer risk defined by hormone receptor status and in the United States, Soy and its isoflavones: the truth behind the science in breast cancer) show that women who eat soy products at least once per week, breast cancer occurs about half as often as others.

The risk of stomach cancer with frequent consumption of soy is reduced by about 60% in women Intake of soy products and other foods and gastric cancer risk: a prospective study, and in men Intake of Specific Nonfermented Soy Foods May Be Inversely Associated with Risk of Distal Gastric Cancer in a Chinese Population1, 2, 3.

Soy isoflavones may also protect against prostate cancer: men who love soy products are much less likely to develop this disease. Soy and soy isoflavones in prostate cancer: a systematic review and meta ‑ analysis of randomized controlled trials than others.

However, these are not yet final conclusions. The authors of all of these scientific papers admit that more research is needed before confidently talking about the anti-cancer properties of soy isoflavones. But they obviously have prospects.

Who shouldn't eat tofu cheese

This type of cheese is considered a safe product. However, you should be careful with him. What Is Tofu? Risks:

• Women who have estrogen-sensitive breast tumors.
• People with hypothyroidism. Soy products, including tofu, contain the so-called Goitrogenic Foods goitrogen - substances that impair the absorption of iodine and, as a result, can disrupt the functioning of the thyroid gland.

It should be noted that the experts of the European Food Safety Agency in a 2015 report came to the conclusion that Risk assessment for peri- and post-menopausal women taking food supplements containing isolated isoflavones concluded that soy isoflavones do not affect the state of the thyroid gland or estrogen-dependent tumors. However, if you have any of these conditions, be sure to check with your doctor before including soy in your diet.

It is also undesirable to give soy products to infants: there is evidence Soy as an endocrine disruptor: cause for caution? that soy isoflavones can cause abnormalities in the development of the reproductive system.