Tofu: what is it?
Soy is the source of the popular bean curd, or tofu. Similar to how traditional dairy cheese is made by curdling and solidifying milk, it is made by pressing fresh soy milk into a solid block and then cooling it.
Tofu, a basic component of Thai and Chinese cuisine, can be prepared in a variety of ways to achieve a variety of textures, from soft and smooth to crisp and crunchy.
‘Complete’ plant protein source
All nine of the essential amino acids required for healthy growth, repair, and immune system function are found in soy, including tofu, which makes it a valuable plant protein source. The soy protein’s digestibility, or how well our bodies can use it, is good; in fact, some studies have found that it may even be on par with animal protein.
Source of protective plant compounds
Isoflavones are naturally occurring plant compounds found in soy products, most notably tofu. Because they are protective, they help reduce the harm caused by oxidative stress. This damage is linked to the onset of many chronic diseases as well as ageing.
Other plant chemicals that are active, like saponins, are also present in soy beans.
Is nutrient dense, supplying relatively more nutrients than calories
Tofu is nutrient dense, which means that compared to its energy (calorie) content, it offers a lot of nutrients in useful amounts.
May alleviate peri-menopausal symptoms
Another term for isoflavones is phyto-oestrogens, which refers to their ability to mimic the body’s weak form of the hormone oestrogen.
Some women find that isoflavones alleviate perimenopausal symptoms like mood swings and hot flashes. As our bodies respond differently to different foods due to a combination of environmental influences, genetics, and gut microbiota, it is currently unknown if a diet high in phyto-estrogenic foods is good for all women.
May support heart health
Because legumes, including soya, are high in fibre and phytochemicals, regular consumption of these foods is associated with a lowered risk of heart disease.
May help manage cholesterol
Consuming isoflavone-rich foods on a regular basis, such as tofu, has been linked to lower cholesterol. Research indicates that this involves a decrease in total cholesterol as well as low-density lipoprotein (LDL), the kind of cholesterol that is frequently referred to as “bad” cholesterol.
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Aid in controlling blood sugar
In one study, postmenopausal women who took 100 mg of soy isoflavones daily experienced a 15% and 23% decrease in their fasting blood sugar and insulin levels, respectively. In a similar vein, postmenopausal diabetic women supplementing with isolated soy protein experienced improvements in cholesterol control, insulin resistance, and fasting insulin levels.
Other research, meanwhile, has produced contradictory results, and a meta-analysis indicates that we still have a lot to learn about this topic. For now, it seems eating soy-based foods like tofu could be beneficial, but more research is required.
Promote bone health
According to studies, soy’s isoflavones may help post-menopausal women’s bone mineral density and decrease bone loss.
Could improve mood
Research indicates that older adults’ mental health may benefit from a regular soy food intake, with a higher intake linked to a lower risk of depression. But before making any big changes to your soy intake, see your doctor or other healthcare provider if you are taking medication for depression.
