Tofu: Health benefits and Side effects

Tofu

Tofu (Curdle Soy Milk), is becoming very popular and replacing dairy products due to comparatively low cost with a high-quality protein. Because of its high nutritive value, it is called “Tofu is meat without a bone” (1). As per the ‘American Journal of Clinical Nutrition, the protein present in tofu is the most balanced protein for human consumption (2). Tofu health benefits are described as follows.

Preparation of Tofu includes soaking of soybeans, grinding, filtering, boiling, coagulating, and molding (3).

Types of Tofu

1. Silken tofu – this form of tofu is unpressed and has a silky or jelly-like texture. Silken tofu is mainly used in salad dressing, dips, puddings, and sauces.
2. Firm tofu – this form of tofu is pressed tofu where an excess amount of water is removed and is dense and packed with proteins. Given it absorbs flavors very well it’s used in all the stir-fried recipes. 
3. Dried tofu  – this form of tofu is ultra-dense and generally coated with Chinese five spices and it has a rubbery texture. 
4. Smoked tofu – ultra-dense tofu just like dry tofu, it’s made by smoking tofu in tea leaves and has a lighter texture and smoky flavor when compared with dry tofu.  

History

It is believed that soybean has originated from  China nearly 4000-5000 years ago and was used as a popular product in Chinese cuisine. The term tofu was, however, coined by the Japanese in early 1182 (4).

Medicinal Uses

Tofu is also considered an excellent food for various nutritional and health benefits such as protection against cancer and heart disease. Tofu, which is also known to contain soy isoflavones, can help to reduce blood vessel inflammation and improve their elasticity (5).

Nutritional value of Tofu (6)

Health Benefits of Tofu

1. Lowers cholesterol

Tofu prevents the formation of LDL, therefore, protects from cardiovascular diseases. Studies suggested that compared to casein and meat, tofu protein decrease saturated fat and increases polyunsaturated fat (7). Hence significantly lowered serum triacylglycerol and cholesterol levels.

2. Reduce Osteoporosis risk

Osteoporosis is an age-related disorder that affects both women and men, although estrogen deficiency induced by menopause accelerates bone loss in older women. Tofu is the rich source of isoflavones that attenuate menopause-induced osteoporotic bone loss by decreasing bone resorption and stimulating bone formation (8).

3. Healthy heart

Tofu contains saponins it has the capability of improving blood cholesterol and increasing the disposal of fecal bile acids and neutral sterols, both of which can help to lower the heart disease risk (9).

4. Prevents obesity

Tofu contains about 0.1-2 mg isoflavones/g and soy protein. This protein and some of its constituents also reduce plasma lipids and fat accumulation in the liver and adipose tissue. Which further may reduce the risks of atherosclerosis and lipotoxicity and possibly other obesity-related complications (10).

5. Protects from renal diseases

Tofu contains soy protein, specific peptides, amino acids (4 to 20 amino acids), and isoflavones (genistein and daidzein). These compounds are effective against high BP and hyperlipidemia to reduce proteinuria and consequently, to lower the progression of renal disease (11).

6. Anti-cancerous

The tofu had a growth-inhibitory effect on the human breast carcinoma cell line. Due to various compounds present in tofu-like soy proteins and isoflavonoids (genistein, daidzein, glycitein) and saponins, it generates reactive oxygen species (ROS). ROS production was probably the cause of this apoptotic cell death (12).

7. Antioxidant and Hepatoprotective Properties

The antioxidant activity of Tofu is due to the presence of phenolics and flavonoids. Therefore, its consumption prevents liver damage due to free radical scavenging and antioxidant capacities (13).

8. Antidiabetic

Isoflavone and protein content of tofu is mainly responsible for the improvement of glucose management, alters insulin resistance and glycemic control in type 2 diabetes patients (14).

9. Healthy Skin

tofu has estrogen which helps in improving a number of skin parameters.  Mainly skin elasticity, water-holding capacity, pigmentation, vascularity and reduce wrinkles (15).

10. Treats anemia

Tofu contains a rich amount of iron, lending itself to the blood-building process. Therefore, Tofu intake was associated with a lower risk of anemia among adults in both men and women (16).

11. Eases Menopause Symptoms

Research on tofu suggests that it is a preferable source of Isoflavone which acts like estrogen hormone and alleviates menopausal hot flashes (17).

The side effect of Tofu

1. Poor cognitive performance

The researcher reported that a high intake of tofu was negatively related to cognitive performance. It increases dementia risk among community-dwelling elderly in China, Indonesia, and in Japanese Americans in the US (18). Therefore, higher midlife tofu consumption was independently associated with indicators of cognitive impairment and brain atrophy in late life (19).

2. Estrogen effect

Isoflavones present in tofu are referred to as weak estrogens. Excessive consumption of tofu exerts an effect on hormones in both males and females.

Healthy Recipes of Tofu

1. Tofu Soup

Tofu soup is a good protein soup. It is healthy and the nutrient content can also be increased by adding various types of vegetables like carrot, tomato, spinach, and coriander.

2. Salad

Grilled tofu with other vegetables and eaten as a salad.

3. Smoothie

Blend with other fruit like bananas, blueberries, and apples and make a smoothie that can be consumed as breakfast in the morning.

4. Mushrooms and tofu stir-fried

Tofu can be stir-fried with mushrooms and other vegetables. This dish is not only rich in protein due to tofu but has full of carbohydrates and all the good qualities of mushrooms.