Tofu is low in calories, sodium, and is easy to digest. It is an inexpensive source of vegetable protein, calcium, iron, and unsaturated fat; making it a very good vegetarian substitute for meat or dairy products. Tofu products provide a variety of health benefits.
- Reduces the risk of heart diseases. Studies show that a 4-ounces of tofu each day provides around 14.45 of the daily beneficial fat(omega-3-fatty acid) requirement. This omega-3-fatty acid helps control erratic heart rhythms, reduces clotting of blood in the arteries and improves the ratio of good HDL (high density lipoprotein) to bad LDL (low density lipoprotein).
- Reduces cholesterol level (bad cholesterol). Recent studies have also show that regular intake of soy protein helps reduce total cholesterol levels in the body. Thus, it is seen that tofu is very beneficial for people suffering from atherosclerosis or diabetic heart disease.
- Helps maintain hormonal balance for women. Tofu contains certain phytoestrogens, like isoflavones, genistein and diadzein, which are very helpful in alleviating the side effects associated with menopause.
- Helps in maintaining bone health. Improves bone density and reduces risk of fractures. Prevents osteoporosis. Tofu provides the body with dietary calcium sufficient quantities of which protects the body against diseases like bone loss, bone weakness, rheumatoid arthritis and osteoporosis.
- Helps in weight loss. Tofu provides a lot of nutrients to the body without adding many calories to the diet. Thus, it is an effective diet for people who are interested in weight loss.
- Prevents various types of cancer, particularly breast cancer. Tofu is rich in isoflavones. When making tofu, the soy isoflavones, genistein and daidzein, remain bound to the soy protein. Firm tofu contains about 35 mg isoflavones per 100g. Isoflavones will reduce the risk of osteoporosis, a disease associated with reduced bone density and increased bone fractures. Isoflavones will also lower rates of breast cancer and prostate cancer.
Drawbacks associated with tofu:
- It absorbs cooking fat easily. It will take in about 15% of the fat used in the frying process.
- Soya (soy beans) is also known to be a common cause of food allergy.Such reactions may be immediate and specific or delayed and general.
- Tofu contains considerable amount of the naturally occurring substance called oxalate. The presence of high amounts of this substance causes its crystallization, resulting in certain health problems. Hence, people suffering from existing or untreated health problems should avoid the consumption of high amounts of tofu. Oxalates also interfere in the absorption of calcium from the body.
Tips when buying tofu. When shopping for tofu, make sure to check the sell by date on the wrapping. Tofu usually have 70 days from the date of manufacture, which is the sell by date on the package. Once it is opened, you need to use it within 3-5 days. Store tofu in an airtight container with water covering the tofu. When shopping for tofu, make sure to check the freshness date stamped on the wrapping. Also, be sure to get organic tofu and not the genetically modified kind.
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