We love versatility in cooking, and you can’t get more versatile an ingredient than tofu! Also called bean curd, tofu has been around for many years and is a staple for most Asian cuisines. It is made from coagulated soybeans and is one of the good choices when it comes to adapting a healthier diet and lifestyle.
But what makes tofu a great choice for a healthier diet?
Benefits of tofu
Good source of protein, fibre and essential nutrients
Tofu is a completely plant-based protein that is good for muscle recovery and repair. It is also rich in fibre that health with your gut health.
Vegetarians and vegans frequently have tofu in their meals as a major source of protein, but it offers more than just protein and essential amino acids. It is a good source of your minerals too. Meat eaters who want to have an alternative occasionally may also enjoy tofu!
For a 100-gram serving of tofu, you get 543 kJ or 130 calories, plus more:
- Protein – 12.8 grams
- Fats – 8.3 grams
- Calcium – 206 mg
- Iron – 2.35 mg
- Magnesium – 99 mg
- Manganese – 1.03 mg
- Phosphorus – 205 mg
- Potassium – 150 mg
- Selenium – 4.6 mcg
- Zinc – 1.45 mg
Soybeans and soy foods also contain oestrogen-like substances called isoflavones which are attributed to additional health benefits.
Reduced risk of heart disease and high blood pressure
The fibre and isoflavone content of tofu aid in lowering one’s blood pressure, LDL cholesterol and overall total cholesterol levels that protects from developing heart disease for adult women and menopausal women. Choosing to consume more soy protein than animal protein may also reduce blood cholesterol levels due to lower saturated fat and LDL intake.
Reduced menopausal symptoms and breast cancer risk
Due to the oestrogen levels fall dramatically during menopause, this might cause some symptoms like hot flushes and increase risk for breast cancer. A moderate consumption of soy products like tofu in a balanced diet may have a healthy implication in reducing one’s risk for menopausal symptoms.
Research has also suggested that women with high soy and isoflavone consumption have a lower risk of being diagnosed with breast cancer when compared to women that do not have soy in their dietary plans.
Although more research is needed, other benefits of soy products, due to their isoflavone and mineral content, may include improved bone health, improved brain function and memory.
Potential risks of eating tofu
Having tofu with your meals is generally regarded as safe but there may be some people who may not choose to consume tofu for some reasons like the following:
- Soy allergy – anyone with a soy allergy should steer clear of tofu. Make sure to always check food labels first if you are buying any new food products that may include ingredients you’re allergic to.
- Thyroid problems – due to goitrogen content in tofu and soy products, it may be advised to limit or avoid consumption for those with thyroid issues.
- Genetically modified food – genetically modified foods can be a concern for some people who are worried about their potential health effects. Always check the label of the product for it if you’re worried, but thankfully in Australia genetically modified foods are regulated by Food Standards Australia New Zealand (FSANZ) before they can be sold to the public.
We always recommend to check-in with your accredited medical practitioner before following any dietary regimen or workout program.
So, next time you’re looking for a healthy and delicious food option, consider adding tofu to your meal plan. It’s an excellent food for women’s health, thanks to its high protein content, low calorie count, high calcium levels, and rich isoflavone content.
If you find managing a balanced food intake a little difficult sometimes, or want to know more about incorporating tofu or other healthy food options or substitutions into your diet, try our nutrition coaching.
Looking for some tofu-based recipes that are delicious and nutritious? Try our banana tofu mousse with seeds, this tasty tofu burger, or grilled tofu with chickpea and vegetables!
Explore our blog for more amazing recipes, fitness tips and tricks.
