Nutritional components of tofu

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Tofu is a traditional Asian dish, increasingly used in Western countries to replace vegetarian meat. The nutritional composition of tofu includes high protein, low fat, sodium and carbohydrates. Tofu has a mild flavor, so you can combine it with a variety of ingredients.

1. Nutritional composition of tofu

Tofu is a vegetable protein made from soybeans after soaking, crushing and cooking. From liquid soy milk will thicken to become tofu. Tofu is low in carbs and contains no dairy, gluten or cholesterol. This is a very popular vegan dish among those with specialized diets.
Nutrition facts in 100g tofu have:
Energy: 318 kJ (76 kcal) Carbohydrate: 1.9 g Tofu is a low-carbohydrate food.
Fat: 4.8 g (including 0.7 g saturated fat) Most of the nutrition in tofu is heart-healthy polyunsaturated fat, and to a lesser extent monounsaturated fat.
Protein: 8.1 g Tofu is an excellent source of protein, containing 9 essential amino acids, so it can replace meat. Many vegetarians use tofu as the main protein in their meals and prepare it in different ways to avoid boredom;
Fiber: Approximately 1.9 g Minerals: Calcium (35%) 350 mg; Iron (42%) 5.4 mg; Magnesium (8%) 30 mg and Sodium (0%) 7 mg Tofu is an excellent source of calcium and a good source of iron, as well as meeting 5% of the daily potassium requirement.

2. Health benefits

Soy foods like tofu contain isoflavones - a phytoestrogen similar to the hormone estrogen, which may provide a number of health benefits as follows:
Reduce hot flashes - a common menopause symptom: Researchers Research has found that most Japanese women have fewer hot flashes than women in other cultures, partly due to eating more soy products. Prevents certain cancers: This includes both breast and prostate cancer, but more research is still needed. Lowers risk of coronary heart disease: Phytoestrogens may help improve the functioning of the endothelium, the tissues that line the blood vessels inside the heart. Better skin: The isoflavones in soy can help keep skin younger and less wrinkled. Helps prevent osteoporosis if using about 50-100 mg of isoflavones, equivalent to about 1 - 2.5 cups of boiled soybeans or 1.5 - 4 cups of soy milk. For bone health, choose soy milk fortified with calcium and vitamin D. Clinical studies have shown evidence to support most of the above benefits, except for preventing osteoporosis. The link of isoflavones with prevention of osteoporosis requires more long-term studies. Overall, the protein in tofu's nutritional profile also contributes to bone health.

In addition, some studies also show the nutritional value of tofu for:
Memory and brain health: Soy foods like tofu can prevent memory loss and trouble thinking when you get old. But more research is needed to confirm. Colorectal cancer: Nutrition in fiber-rich tofu and a high-fiber diet helps keep your colon healthy, reducing your risk of cancer. Cholesterol levels: Eating 283 grams of tofu per day can reduce LDL "bad" cholesterol levels by 5%. Weight loss: One study found that a diet high in soy helped women with polycystic ovary syndrome (PCOS) lose weight. Moreover, this plant protein also contains all 9 essential amino acids that your body cannot make on its own, helping you to stay full longer and thereby maintain a reasonable weight, suggests the US National Institutes of Health. that soy is safe for most people when used as a general food or for short periods of time as a dietary supplement. They also recommend that women at risk for breast cancer or other hormone-sensitive conditions consult their doctor before consuming.

3. Risk of allergies and side effects

3.1. Allergy

Soy - the main ingredient in tofu is one of the top food allergens in children and adults. Soy allergies begin in childhood and most often resolve on their own in adulthood. People who are allergic to wheat, legumes, dairy or other foods may also react to soy.
Symptoms of a soy allergy range from mild such as a rash or itchy mouth, to severe reactions such as anaphylaxis, which can be life-threatening.

3.2. Side effects

Some antidepressants may interact with fermented soy products due to their high content of the amino acid tyramine. People taking these medicines - like Nardil or Parnate, should limit their tyramine intake to 6 mg or less. A serving of firm tofu can contain less than 1-5 mg, depending on the fermentation time.
People taking the blood thinner warfarin should also avoid soy products because it affects the effectiveness of the drug.

4. Processing and preservation of tofu

There are different types of tofu, determined by firmness and water content. The stiffer, the less water content, so more calories and nutrients. Softer varieties, like young tofu, are high in water and low in calories, carbs, protein, and fat.
Depending on the variety, tofu can be fried, grilled or used as a meat substitute in stir-fries. Young tofu packed in water can also be mashed or added to salads, soups... Some types are also used in desserts such as tofu, smoothies and puddings.
You can find most types of tofu at the traditional market, in the refrigerator section of the supermarket or near other vegetarian foods. Tofu can be stored in the refrigerator at home. However, you use within 2-3 days from the date of opening the lid. Tofu when spoiled will have a bad smell. You can freeze tofu for no longer than 60 days.
Before preparing canned tofu, check the expiration date, open the package and drain the product, or press the center of the bean with a paper towel to remove excess moisture.
In short, tofu is made by coagulating soy milk into a solid mass. There are different types of tofu, based on firmness or softness. You can cut tofu into a variety of shapes and recipes thanks to its mild flavor. It is important that the nutritional composition of tofu provides a lot of health benefits.

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Reference sources: verywellfit.com, webmd.com