How much protein is in tofu?

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Tofu is made by pressing soy milk into a solid mass. Some tofu are firm while others are softer and smoother. Tofu can be cut into many different shapes and processed into many dishes. So what is the amount of protein in tofu and how is the nutrition of tofu good for health?

1. What is tofu?

Tofu is essentially "curd" from the milky white liquid extracted from mature soybeans and then pressed into cakes.
Soybeans are the only plant protein that contains all 8 essential amino acids, which means they are "complete" proteins like egg whites or chicken. One slice of firm tofu (2.86 ounces) contains 13 grams of protein, 2 grams of fiber, 0.5 grams of omega-3 fatty acids, 55% of the recommended dietary intake (RDI) of calcium. , 12% of the RDI for iron and magnesium, 20% of the RDI for selenium, 9% for vitamin B1, and 6% for folic acid.
If you're thinking tofu is a relatively new dish, it's actually been around for centuries in China. According to The Food Encyclopedia, the Chinese traded tofu in Japan in 1212, while the Chinese made tofu more than 2,000 years ago.
When many Americans first learned of this chameleon dish in the 70s and 80s, it was considered a secondary food. Tofu is becoming more and more appealing to Americans, including college students, according to a recent study.

2. Health benefits of tofu

Like other soy foods, tofu contains phytoestrogens. For years, many people thought that soy added too much estrogen to the body and led to breast cancer in women.
But most studies look at the effects of soy on rodents. Those animals metabolize soybeans differently than humans. Studies done on humans show that tofu does not have enough phytoestrogens to cause breast cancer. And some studies suggest that tofu may reduce the risk of disease.
Here are some proven health benefits of tofu:
Hot flashes. When researchers found that most Japanese women had less hot flashes than women in other cultures, this was the source of ideas for later research. These studies show that the estrogens in tofu (and other soy foods) reduce the frequency with which women in menopause have hot flashes and, if they do, the symptoms of hot flashes as well. less severe. Coronary artery disease . Phytoestrogens may help reduce the risk of heart disease. That's because they improve the activity level of the endothelium, which is the tissue lining the blood vessels and inside of your heart. Cholesterol level. Research shows that if you eat 10 ounces of tofu per day, it can reduce LDL "bad" cholesterol levels by 5%. Osteoporosis . When estrogen levels drop after menopause, women can experience bone loss. The phytoestrogens in tofu can make up for that drop. Tofu is also rich in calcium and vitamin D, which are good for bone health. Prostate cancer . If you have this condition, eating tofu can keep prostate-specific antigen (PSA) levels low. This means the cancer is growing more slowly or not at all. Colorectal cancer. Tofu has fiber and a high-fiber diet helps keep your colon healthy and your risk of cancer low. Memory and brain health. Some studies suggest that soy foods like tofu may prevent memory loss and difficulty thinking as you age. Weight loss. Research shows that a diet high in soy helps women with polycystic ovary syndrome (PCOS) lose weight. Better skin. Research shows that isoflavones in soy can help skin look younger and less wrinkled. Bone health. Some research shows that isoflavones in soy and soy protein help strengthen bones by preventing bone loss. In addition, it may reduce the risk of osteoporosis.

Eating tofu and other soy foods daily is generally considered safe for health. However, you need to avoid tofu if you take medicines called MAOIs (monoamine oxidase inhibitors) to treat mood disorders or Parkinson's disease. Tofu contains tyramine, an amino acid that helps balance blood pressure. MAOIs block the enzyme that breaks down tyramine. Combining both of these drugs, and tofu, can cause your blood pressure to rise to dangerous levels.
Researchers agree that infants should not be exposed to soy isoflavones, which can disrupt reproductive organ development. Although this has not been well studied in humans, some animal studies suggest that high soy intake may interfere with fertility.
Plant-based tofu has been shown to be safe, but talk to your doctor before taking supplements with soy ingredients, as the phytoestrogen levels of these products are much higher. and can cause health problems.

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Reference sources: healthline.com, webmd.com