Vegans and vegetarians may opt for tofu as a nutritious and tasty protein alternative to meat.
People who eat one 3.5 ounce serving of tofu receive about 17 grams of protein and a bounty of essential amino acids, minerals, and vitamins for strong, healthy bodies.
Originating in China, tofu derives from condensed soy milk pressed into blocks in a process similar to cheese making.
Tofu is a versatile ingredient that can be boiled, steamed, or fried, typically taking on whichever flavors you’re mixing in with it.
While some people are apprehensive about cooking with it, there are many simple tofu recipes you can try, from stir fry to kabobs.
Aside from its neutral taste, tofu packs a punch when it comes to health benefits.
If you’re a vegan or vegetarian who wonders if you should begin eating more tofu, perhaps these six reasons will convince you to do so.
1. Jam-Packed With Nutrients
Typically, plant-based dieters receive their protein in legumes, nuts, seeds, grains and soy products. As previously mentioned, tofu, a soy product, is one of the best protein sources.
However, tofu is also loaded with nutrients and minerals for promoting a healthy and balanced lifestyle.
In addition to containing all nine essential amino acids, tofu contains high amounts of calcium, iron, magnesium, copper, zinc, and vitamin B1.
The essential amino acids help the body in the following ways:
- Break down food and support healthy digestion
- Develop and restore tissues and muscle
- Develop hormones and neurotransmitters in the brain
- Optimize energy levels
- Build a healthier immune system
- Stimulates healthier skin, hair and nails
2. May Help Heart Health
Some studies have shown that eating tofu is associated with better cardiovascular health.
Recently, researchers determined that people—predominantly pre and post-menopausal women—could reduce their risk of heart disease by 18% when they ate tofu more than once per week.
This is attributed to the isoflavones, lecithins and fiber found in tofu.
In another study, tofu suppressed cholesterol absorption in rats, suggesting that individuals struggling to lower their cholesterol may do so by including tofu in their diets.
3. Could Reduce Menopause Symptoms
One of the most common and aggravating symptoms affecting menopausal women in their 40s and 50s is hot flashes.
Fluctuating estrogen levels may lead to a feeling of increasing heat and discomfort throughout the body, with episodes lasting for years.
Thankfully, analyses has shown that a combination of plant-based dieting and soy products could aid menopause symptoms.
A recent study determined that menopausal women who ate soy daily had a 79% decrease in hot flashes after 12 weeks.
4. May Reduce Type 2 Diabetes
If you currently have type 2 diabetes or are at risk of developing it over time, research indicates that soy products may be a preventative dietary measure.
Generally, a healthy plant-based diet is associated with a lower risk of type 2 diabetes.
Individuals who ate a predominantly plant-based diet of vegetables, fruits, nuts, seeds, grains and legumes had a 23% lower risk of developing type 2 diabetes than those who ate meat.
However, studies in this area are ongoing and more needs to be uncovered to understand the true impact of soy products in diabetes prevention.
5. Could Promote Healthy Brain Function
While evidence is conflicting regarding soy and cognitive health, some researchers suggest soy isoflavones are beneficial for brain function due to their estrogen-inducing capabilities.
Post-menopausal women, in particular, showed signs of improved memory when eating a dietary supplement that contained soy isoflavones.
Is tofu the answer to Alzheimer’s and dementia prevention? More research is needed.
However, in the United States, two-thirds of Alzheimer’s patients are women—translating to 4 million women ages 65 and older.
It’s possible that women who increase their tofu intake could very well benefit from its brain-boosting powers.
6. May Prevent Anemia
The body needs iron to develop and function properly. Iron helps generate hemoglobin and myoglobin in the red blood cells, which carry oxygen from the lungs throughout the rest of the body, including the muscles.
An iron deficiency, or a lack of healthy red blood cells, can lead to anemia.
Some of the most common symptoms of anemia include fatigue, weakness, shortness of breath, dizziness, cold hands and feet and headaches. Severe anemia cases can impact your daily life.
Because vegans and vegetarians do not eat meat, it’s essential they get plenty of iron from plant-based foods, such as soy or tofu.
Studies have found that higher tofu consumption is associated with a lower risk of anemia in both men and women.
Another recent study discovered that younger girls with anemia had a significantly lower iron deficiency and anemia rate after drinking soy milk every day for six months.
Tofu: A Healthy Option for Non-Meat Eaters
Vegans and vegetarians can benefit from increasing the amount of tofu and soy products they eat, including preventing heart disease, bad cholesterol, anemia, and type 2 diabetes.
If you feel sluggish or are worried about not getting enough protein in your plant-based diet, tofu can help fill in the nutritional gaps.