Is Tofu Good for You?

Tofu is one of those hot-button foods. Some people see this soy-based protein as a health miracle of sorts, while others actively avoid it.

I fell firmly into the latter category until recently. I have subclinical hypothyroidism, one of the groups that is often told not to consume too much soy, but I started to wonder if I might be doing myself a disservice by completely avoiding this protein source.

After a lot of research, I’ve found that many experts believe its dangers have been overstated – but its benefits might also be a bit overblown. However, that’s not to say it isn’t beneficial; in fact, in moderation, it can be a very healthy addition to a plant-based diet.

Since then, I’ve been experimenting with it a lot and am finding some great ways to include it in plant-based meals.

Let’s take a look at what tofu brings to the table.

What is tofu?

Tofu is a type of food that is made by pressing condensed soy milk into solid blocks in a process that is not unlike making cheese.

There are lots of different types of tofu – like soft, medium, firm, super firm, silken, and fermented, to name just a few – and they are all used in different ways in a plant-based diet. You can find it refrigerated, canned, dehydrated, and jarred, but it’s best to go for the varieties with the shortest ingredient lists.

Tofu is considered a minimally processed soy food, much like tempeh, edamame, soybeans and unsweetened soy milk.

The health benefits of tofu

Here’s a look at some of the top research-backed health benefits of tofu.

·         It’s rich in protein: Tofu is a valuable source of protein for those who follow a whole food, plant-based diet and do not eat much meat or cheese. It’s also relatively high in manganese, calcium, selenium and phosphorus.

·         It has isoflavones: Soybeans contain isoflavones, natural plant compounds that have effects similar to the hormone estrogen. These antioxidants are responsible for many of tofu’s health benefits.

·         It may reduce heart disease risk: Soy isoflavones have been shown in studies to improve blood flow and reduce blood vessel elasticity; soy protein has also been linked to improved blood fats and a lower risk of heart disease overall.

·         It’s relatively low in calories: Tofu is a waistline-friendly way to increase your protein intake. Although the specific calorie count varies depending on the type of tofu in question, it has fewer calories per gram than protein sources like cheese and beef. It also gives you a lot of nutritional bang for your calories.

·         It contains every amino acid: Tofu stands out from other plant-based protein sources as it’s one of the few that provides all nine essential amino acids. These play many critical roles in your body’s functioning, such as building proteins, synthesizing hormones and neurotransmitters, and regulating mood.

·         It may reduce breast cancer risk: Although it was once believed soy raises breast cancer risk, several studies show that it can actually have a protective effect.

Make sure it’s organic!

A big part of the criticism of tofu stems from the fact that most of the soy produced in the U.S. is genetically modified. This means it is engineered to resist high amounts of herbicides. As a result, the herbicide glyphosate, which has been linked to cancer and other health problems, accumulates in genetically modified soybeans.

Moreover, we just don’t know the long-term effects of consuming foods that have undergone the genetic modification process on people’s health.

Therefore, you should always make sure you are buying organic, non-GMO tofu. This is so important in my book that I won’t buy it if I’m not 100% certain.

Can you eat tofu every day?

It is generally considered safe to eat tofu every day. However, some people should moderate their intake.

First of all, it’s a common allergen, so avoid consuming it if you experience rashes, hives or itching after eating it.

People with thyroid issues are advised to limit their intake. Many of the studies on soy and thyroid health are poorly designed and some of the more solid studies show no effect, but I like to err on the side of caution and stick to reasonable amounts.

Those with estrogen-sensitive breast tumors should also steer clear on account of its weak hormonal effects. Some research indicates it may not be problematic, but why take a chance?

In addition, it should not be given to babies because it might disrupt the development of their reproductive organs.

It’s also worth noting that animal studies show high amounts of soy could interfere with fertility, although this has not been studied extensively in humans yet.

If you have any doubts, please talk to your doctor before you start consuming high amounts of soy.

How I eat tofu

I’m really enjoying experimenting with tofu. It’s so versatile and works well in a lot of different types of dishes. But because I’m taking a middle-ground approach to my tofu consumption, I’m only using it a few times a week and keeping it to less than 120g when I do consume it.

I like to use it as part of a recipe rather than the main attraction, which means I can use less of it and add in other ingredients to make a more well-rounded, nutritious dish.

Case in point: my Tofu & Red Lentil Curry, which combines the protein benefits of tofu with red lentils, which are rich in fiber and iron. With 65 grams of tofu per serving, I consider this type of approach a great way to get the benefits of tofu without coming close to overdoing it.

Is tofu healthy for you?

The bottom line is that tofu can be part of a healthy plant-based diet for many people as long as it’s organic and GMO-free.

It’s a great source of protein and minerals and has some impressive protective health benefits, and there are a lot of easy ways to incorporate it into meals.

But like everything, moderation is best, so instead of basing every meal around it, use it as one part of a balanced diet along with other nutritious plant-based foods.