Tofu for Beginners: Your Complete Guide

Unlock the potential of tofu in your meals. Enjoy a variety of recipes that highlight this nutritious ingredient.

Introduction

When it comes to making changes in a person’s health and wellness, eating the right amount of nutritional foods not only fuels the body but also provides extra nutrients to the body’s systems, musculoskeletal, cardiovascular, and gastrointestinal systems, to name a few. Small dietary changes can minimize the overlapping risk profiles that environmental factors can cause, leading to pain and discomfort. Additionally, making small nutritional changes can help boost protein intake to promote musculoskeletal growth and help reduce cardiovascular issues affecting the body. One of the best versatile and nutrient-rich proteins is tofu. In today’s article, we will look at what tofu is and its nutritional value, how it can help with cardiovascular health, the various types of tofu, and how to incorporate it into a healthy diet.

 

What Is Tofu?

Made from a soybean slurry and pressed into a solid block, tofu or bean curd is a century-old food from China that has become a staple in East Asia. This versatile food has become a staple source of protein that is becoming more popular globally due to its cooking adaptability and impressive nutritional profile. Tofu comes from soybean seeds as it is bioactive, consisting of soaking, draining, and grinding to a gelatinous block filled with abundant beneficial lipids. Bioactive compounds become a great source of plant-based protein for many individuals. (Dang et al., 2023)

Nutritional Value of Tofu

 Since tofu is a great meat alternative for those seeking a plant-based or low-saturated-fat diet as a typical 0.25 block of firm tofu with a serving of 116 grams provides:

• Protein: 9g
• Calories: 88
• Fat: 6g
  • Saturated Fat: 0.8g
• Carbohydrates: 2.2g
  • Dietary Fibers: 0.3g
• Sodium: 8g
• Potassium: 140mg
• Iron: 34% DV (Daily Value)
• Calcium: 40% DV (Daily Value)
• Magnesium: 8% DV (Daily Value)
• Vitamin B6: 5% DV (Daily Value)

Additionally, the soybean from which tofu is made is a legume that contains no cholesterol, is low in saturated fats, and contains all eight essential amino acids (Montgomery, 2003), making it very appealing to cardiovascular patients.

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Tofu & Cardiovascular Health

Many do not realize that tofu will benefit cardiovascular health when incorporated into their protein intake. By incorporating tofu into a cardiovascular diet, many will notice lower LDL (low-density lipoprotein) cholesterol. This is due to the hypocholesterolemic effects of the soy protein in tofu. (Messina, 2016) Additionally, tofu has isoflavones that can promote cell proliferation in the body while acting as an antioxidant that can exert anti-inflammatory properties. (Rizzo et al., 2023) Some of the potential benefits of incorporating tofu to support cardiovascular health include:

• Rich with healthy heart fats
• Reduce cholesterol
• Provides support to blood pressure
• Weight management

Additionally, with its associated phytochemicals, tofu can help improve lipid profiles when people substitute animal protein with soy to reduce cardiovascular diseases like coronary heart disease and control blood cholesterol levels. (Erdman, 2000)

 

Types of Tofu

Now, for individuals trying to figure out how to incorporate tofu into various cooking methods and different recipes since it comes in a variety of textures:

• Silken Tofu: Silken tofu has a soft and creamy texture, ideal for smoothies, dressings, or desserts.
• Soft Tofu: Soft tofu is slightly firmer than silken and similar to Jello. It works well in soups or scrambles.
• Firm Tofu: Firm tofu holds its shape well; perfect for stir-fries, grilling, or baking.
• Extra-Firm Tofu: Extra-firm tofu is dense and chewy, perfect for recipes that require a desired meatier texture, and best for frying.
• Fermented Tofu: Fermented tofu is a preserved, tangy tofu used as a condiment or flavor enhancer in food dishes.

 

Is Tofu A Good Protein Source?

Tofu can be an excellent alternative to animal protein for vegans or vegetarians looking to reduce their meat intake. Many individuals can incorporate tofu as part of their diet for protein intake to maintain muscle strength and repair due to its essential amino acids that the body needs to function throughout the day.

 

Adding Tofu Into A Diet?

Tofu is incredibly adaptable as part of a person’s diet as it can absorb the flavors of the ingredients it’s cooked with. Tofu can be boiled, fried, or steamed into healthy dishes while allowing the individual to think more about their nutrition and encouraging them to consider the changes to incorporate in their food habits. (Eze et al., 2018)

 

Final Thoughts

Tofu is more than just a substitute for animal protein; it’s a nutrient-dense, heart-smart food that fits easily into various diets and can help support cardiovascular health. Many people considering adding more protein to their diets can utilize tofu in their meals. With its essential amino acids, isoflavones, and support to cardiovascular health, this could be their solution to eating well and living better.

 

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Injury Medical & Functional Medicine Clinic

We associate with certified medical providers who understand the importance of assessing individuals dealing with cardiovascular issues and are looking for natural alternatives to incorporate plant-based foods into a healthy diet. When asking important questions to our associated medical providers, we advise patients to incorporate tofu into their diet to reduce the effects of cardiovascular disorders related to the body. Dr. Alex Jimenez, D.C., uses this information as an academic service. Disclaimer.

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References

Dang, Y., Ren, J., Guo, Y., Yang, Q., Liang, J., Li, R., Zhang, R., Yang, P., Gao, X., & Du, S. K. (2023). Structural, functional properties of protein and characteristics of tofu from small-seeded soybeans grown in the Loess Plateau of China. Food Chem X, 18, 100689. doi.org/10.1016/j.fochx.2023.100689

Erdman, J. W., Jr. (2000). AHA Science Advisory: Soy protein and cardiovascular disease: A statement for healthcare professionals from the Nutrition Committee of the AHA. Circulation, 102(20), 2555-2559. doi.org/10.1161/01.cir.102.20.2555

Eze, N. M., Okwume, U. G., Eseadi, C., Udenta, E. A., Onyeke, N. G., Ugwu, E. N., Akubue, B. N., Njoku, H. A., & Ezeanwu, A. B. (2018). Acceptability and consumption of tofu as a meat alternative among secondary school boarders in Enugu State, Nigeria: Implications for nutritional counseling and education. Medicine (Baltimore), 97(45), e13155. doi.org/10.1097/MD.0000000000013155

Messina, M. (2016). Soy and Health Update: Evaluation of the Clinical and Epidemiologic Literature. Nutrients, 8(12). doi.org/10.3390/nu8120754

Montgomery, K. S. (2003). Soy protein. J Perinat Educ, 12(3), 42-45. doi.org/10.1624/105812403X106946

Rizzo, J., Min, M., Adnan, S., Afzal, N., Maloh, J., Chambers, C. J., Fam, V., & Sivamani, R. K. (2023). Soy Protein Containing Isoflavones Improves Facial Signs of Photoaging and Skin Hydration in Postmenopausal Women: Results of a Prospective Randomized Double-Blind Controlled Trial. Nutrients, 15(19). doi.org/10.3390/nu15194113

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