If you’re looking to add variety to the protein sources in your diet, take a look at tofu. “Tofu isn’t just for people following vegan or vegetarian diets. A well-rounded diet will include a combination of animal and plant-based protein sources and tofu is a great heart-healthy protein option,” said Darya Youssefi, a registered dietitian with Banner – University Medicine.
Tofu, also known as bean curd, is made from soybeans. “The process is very similar to how cheese is made from milk,” Youssefi said. “The end product is either a firm tofu block that is denser and has a higher protein content or a softer, silken tofu with a lower protein content but a higher water content.”
Tofu is generally creamy but flavorless, so it takes on the flavor of other foods and spices it’s cooked with. It’s spongy and fluffy and the firmer varieties are coarser. Silken tofu is good for sauces and smoothies, while firm and extra-firm tofu types can work in grilled and stir-fried dishes.
Key health benefits of tofu
Tofu’s main nutritional benefit is that it’s rich in protein. It’s also low in fat and contains important nutrients like iron, calcium, magnesium, omega-3 fatty acids, vitamin A, fiber and some B vitamins. “These nutrients are particularly important for maintaining the health of your heart, bones and muscles,” Youssefi said.
Here are some of the ways tofu is good for you:
Rich in plant-based protein
Tofu contains 10 to 20 grams of protein per serving, so it’s a good addition to your diet if you’re looking to cut down on meat. Protein helps with muscle repair, growth and overall body function.
Promotes heart health
Tofu contains no cholesterol and is low in saturated fat, so it’s beneficial for heart health. The soy protein found in tofu may help reduce levels of harmful LDL cholesterol in the body.
Supports bone health
Tofu is rich in calcium and magnesium, two minerals that play a key role in keeping your bones strong and preventing conditions like osteoporosis. Many varieties of tofu are also fortified with vitamin D, which helps your body absorb calcium more effectively, so it can be a dairy-free alternative to help boost your calcium.
May help with weight management
Tofu is low in calories and high in nutrients and its high protein content can help you feel full longer, so you’re less likely to overeat. Tofu can replace higher-calorie ingredients in recipes, helping to keep meals lighter and healthier.
It may reduce cancer risk
Tofu contains isoflavones, which are a type of antioxidant. Research is ongoing but isoflavones may help lower the risk of certain cancers, including breast and prostate cancer.
Improves digestive health
Firm tofu is low in FODMAPs, so it’s gentler on the stomach and easier to digest than many other protein-rich foods. It is also lactose-free, so it’s a great alternative for people with lactose intolerance or dairy sensitivities.
Who can benefit most from eating tofu?
“I would recommend tofu as a protein source to be included in almost everyone’s diet to some extent, especially for people who are avoiding animal products. Tofu is an ideal protein option because soy protein is one of the best plant-based alternatives to animal proteins, plus it contains many other essential vitamins and minerals,” Youssefi said.
People in these groups may also want to choose tofu:
- Those with heart disease since tofu is cholesterol-free and rich in unsaturated fats.
- People with dietary restrictions since tofu is naturally gluten-free, dairy-free and plant-based.
- Those at risk for osteoporosis. Tofu’s calcium and magnesium content makes it a great food for supporting bone health.
- Athletes, since the high protein content in tofu helps support muscle recovery and growth.
Who should be cautious about eating tofu?
“Certain people may need to avoid tofu,” Youssefi said:
- People with soy allergies should not eat tofu. Good alternatives are pea protein, hemp seeds, lentils or quinoa.
- People taking certain thyroid medications or blood thinners may need to limit their intake of soy. Too much can interfere with the way your body absorbs these medications.
- People with irritable bowel syndrome may need to stick with firm types of tofu.
- Some people who have had kidney stones need to limit soy.
Tips for adding tofu to your diet
Tofu’s neutral flavor means it works in a lot of different dishes:
- For firm or extra firm tofu, you can drain the excess fluid, cut it into cubes or slices, then bake or roast it to add to dishes. “With this method, you could add flavor afterward with a sauce or you could marinate the tofu before cooking,” Youssefi said.
- You can get creative and use a grater to shred the tofu to make a plant-based pulled pork or crumble the tofu for a ground meat or a scrambled egg substitute.
- Silken tofu is less firm and contains more water, so it’s easy to blend into sauces, smoothies and soups.
“Some people enjoy eating tofu plain and uncooked, which is generally safe. However, it is not recommended for babies, young children or immunocompromised people since there is a low risk of foodborne illness,” Youssefi said.
Store tofu in the fridge, submerged in water and change the water every couple of days to keep it fresh.
Common myths and misconceptions about tofu
One common misconception is that tofu, due to its isoflavones, may impact estrogen levels. “Soy isoflavones are a type of phytoestrogen. But their hormone-like activity is weak. Phytoestrogens don’t alter the levels of either testosterone or estrogen in your body,” Youssefi said.
Current research has found that soy isoflavones help maintain bone tissue and reduce the risk of osteoporosis, support healthy blood cholesterol levels and reduce the severity of hot flashes during menopause. “No specific adverse effects of soy isoflavones have been identified,” Youssefi said.
Some people are concerned about genetically modified soybeans or soybeans treated with pesticides. Non-GMO and organic options are available as alternatives.
The bottom line
If you’d like to add a protein-rich, nutritious, plant-based food to your diet, tofu might be the answer. The soy-based food can support heart health, bone strength and weight management and may reduce cancer risk.
If you’re considering adding tofu or any other new food to your diet, Banner Health’s experts can provide tailored advice based on your health goals, dietary needs and medical conditions.
