These are not an issue for healthy people, however, if you have an underactive thyroid, you can reduce the impact of dietary goitrogens by varying your diet, cooking goitrogenic foods, and ensuring you meet the recommended intakes for iodine and selenium. Soy products, including tofu, do contain goitrogens, as do many other foods such as cruciferous vegetables and flaxseeds. Since tofu is made of cooked soybeans, phytates and trypsin inhibitors are significantly reduced. Usual preparation techniques, such as soaking and cooking dramatically, reduce these compounds. Trypsin inhibitors can interfere with the action of trypsin, an enzyme needed to digest protein, while phytates can reduce mineral absorption. Soy foods, like other whole plant foods, contain a variety of antinutrients, including trypsin inhibitors and phytates. Most children do outgrow their soy allergies, but those who are sensitive or allergic to soy need to avoid it. The most common reaction to soy in infants is eczema. The prevalence of soy allergy is about 0.4% in children (who are at the highest risk). While some individuals do need to avoid or limit soy due to allergy or severe thyroid problems, for most people, soy foods are both safe and nutritious. Concerns about allergies, antinutrients, and impacts on thyroid hormones are hotly debated on the internet. Tofu is not always portrayed in a favorable light. Due to the high isoflavone content of soy, it also appears to favorably affect bone health, brain function, symptoms of menopause, skin elasticity, depression, and kidney function. Several studies have demonstrated improved insulin sensitivity with soy consumption. Soy has also been shown to protect against some forms of cancer (especially breast, prostate and GI cancers). It is interesting to note that two of the world’s five Blue Zones (places where populations live the longest, healthiest lives) use soy, including tofu, as dietary staples.Įvidence suggests that regular soy consumption lowers risk of coronary heart disease by reducing LDL-cholesterol and blood vessel inflammation and improving blood vessel elasticity. While fewer studies have singled out tofu, multiple studies have demonstrated health benefits of soyfoods in general. seniors and athletes), tofu makes meeting protein needs easier. For those with higher protein requirements (e.g. For plant-based children, tofu helps to balance a high fiber diet with a high quality, digestible, lower fiber protein source. It is a healthful addition to any diet and is a great protein choice for those who eat plant-based. In summary, tofu provides an excellent compliment of nutrients. While the beef is higher in calories, total fat, saturated fat, cholesterol, riboflavin, niacin, and zinc, the tofu is higher in protein, carbohydrate, fiber, essential fatty acids (linoleic and alpha-linolenic acid), vitamin A, thiamin, folate, calcium, iron, magnesium, manganese, potassium, and selenium. In terms of nutrient density, tofu is a far better choice than 80% lean ground beef. The nutrients highlighted in green are higher in tofu than ground beef, while the nutrients highlighted in orange are more concentrated in ground beef. The table below compares the nutrient content of one serving of tofu with one serving of beef. As a minimally processed soyfood, tofu is packed with protective phytochemicals including phytoestrogens, flavonoids, phenolic acids, saponins, and phytosterols. It is cholesterol-free, sugar-free, and low in saturated fat and sodium. Tofu is relatively low in calories and has a very low glycemic index of 15. It is also a good source of a wide range of vitamins and minerals, including manganese, calcium, selenium, magnesium, iron, and zinc. Tofu is an excellent source of high-quality protein, containing the necessary amounts of all essential amino acids. Tofu is now a much treasured, economical protein source for people around the world, particularly those who prefer plant-based protein sources. Tofu absorbs the flavors of whatever dish it is used in – firmer tofu tends to work well in savory dishes, while soft or silky tofu is perfect for desserts.įirst produced in China during the Han Dynasty about 2,000 years ago, its use spread to other parts of Asia, and in time tofu became a dietary staple in households throughout Asia. An extraordinarily versatile product, tofu has unique nutritional features and health benefits that have been established over many decades. Tofu comes in a variety of textures, from silky or soft to medium, firm, or extra-firm. Tofu, also commonly called bean curd, is made by coagulating soymilk using calcium sulfate or nigari salts to form a solid block.
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