Tofu

Although once only found in Asian food markets, this very bland food can miraculously take on the flavor of its surrounding ingredients making it a highly versatile as well as highly nutritious part of a healthy diet. Tofu can now be found in your local supermarkets throughout the year.

Discovered over 2000 years ago by the Chinese, tofu is sometimes called the cheese of Asia, because of its physical resemblance to a block of farmers cheese. Tofu is a highly nutritious, protein-rich food that is made from the curds of soybean milk. Off-white in color, it is usually sold in rectangular blocks. Tofu is a staple in the cuisines of many Asian countries. Tofu is its Japanese name, while in China, it is known as doufa.

Health Benefits Description History How to Select and Store How to Enjoy Safety Nutritional Profile References

Health Benefits All the good news about tofu being a health-promoting food is true. Tofu is a very good source of protein, specifically soy protein, as well as numerous other nutrients necessary for good health.
Cardiovascular Benefits of Soy Protein

Research on soy protein in recent years has shown that regular intake of soy protein can help to lower total cholesterol levels by as much as 30%, lower LDL (bad cholesterol) levels by as much as 35-40%, lower triglyceride levels, reduce the tendency of platelets to form blood clots, and possibly even raise levels of HDL (good cholesterol). All of this sounds very good to people trying to avoid atherosclerosis or diabetic heart disease. High LDL cholesterol levels can lead to a build up of cholesterol deposits in the blood vessels. If these deposits get too large or break, they can cause a heart attack or stroke. Triglycerides are a form in which fats are transported in the blood, so high triglyceride levels, which are often seen in diabetes, can also contribute to the development and growth of these dangerous cholesterol deposits and heart disease. And blood clots can be another major problem for people with heart disease, since they can precipitate a heart attack or stroke. Soy protein, however, can address all of these issues, leading to a greatly reduced risk of heart disease.

Soy for Smooth Sailing through Menopause

Soy has also been shown to be helpful in alleviating the symptoms associated with menopause. Soy foods, like tofu, contain phytoestrogens, specifically the isoflavones, genistein and diadzein. In a woman's body, these compounds can dock at estrogen receptors and act like very, very weak estrogens. During perimenopause, when a woman's estrogen fluctuates, rising to very high levels and then dropping below normal, soy's phytoestrogens can help her maintain balance, blocking out estrogen when levels rise excessively high, plus filling in for estrogen when levels are low. When women's production of natural estrogen drops at menopause, soy's isoflavones may provide just enough estrogenic activity to prevent or reduce uncomfortable symptoms, like hot flashes. The results of intervention trials suggest that soy isoflavones may also promote the resorption of bone and therefore inhibit postmenopausal osteoporosis. Additionally, most types of tofu are enriched with calcium, which can help prevent the accelerated bone loss for which women are at risk during menopause. Calcium has also been found useful in rheumatoid arthritis, a condition in which calcium may help to reduce the bone loss that can occur as a result of this disease. Tofu is a good source of calcium. Four-ounces supply about 10% of the daily value for calcium and contain only 70-90 calories.
Rich in Minerals for Energy and Antioxidant Protection

Tofu is a very good source of iron, providing 33.8% of the DV for this important mineral in 4 ounces. Iron is primarily used as part of hemoglobin, a molecule essential to energy production since it is responsible for transporting and releasing oxygen throughout the body. But hemoglobin synthesis also relies on copper. Without copper, iron cannot be properly utilized in red blood cells. Fortunately, both minerals are supplied in tofu, which also contain 11.0% of the daily value for copper. In addition to its role in hemoglobin synthesis, copper may be helpful in reducing the symptoms of rheumatoid arthritis. Copper, along with manganese (yet another trace mineral for which tofu is a very good source), is an essential cofactor of a key oxidative enzyme called superoxide dismutase. Superoxide dismutase disarms free radicals produced within the mitochondria (the energy production factories within our cells). Copper is also necessary for the activity of lysyl oxidase, an enzyme involved in crosslinking collagen and elastin, both of which provide the ground substance and flexibility in blood vessels, bones and joints. Four ounces of tofu supply 34.5% of the DV for manganese.
Want to Be "Buff"? Eat Tofu

Think a meal without meat equals a meal without protein? Think again. Four ounces of tofu provides 9.2 grams of protein, that's 18.3% of the daily value for protein, and it comes virtually free of saturated fat (less than 1 gram), and at a cost of only 86 calories.
Cardiovascular Protection from Omega-3 Fats

Fish aren't the only good source of omega-3 fatty acids. Tofu provides 14.4% of the daily value for these especially beneficial fats in just 4 ounces. Omega3 fats have been the subject of intensive study by researchers. Omega-3 fatty acids have a broad array of health benefits. Omega-3s help prevent erratic heart rhythms, make blood less likely to clot inside arteries (which is the ultimate cause of most heart attacks), improve the ratio of good HDL to bad LDL cholesterol. And finally, by reducing inflammation, these essential fats play a role in preventing cholesterol from clogging arteries.
Selenium - An Antioxidant, Anti-Cancer, Anti-Inflammatory Trace Mineral

Several other nutrients in tofu are helpful for other conditions. For example, tofu is a good source of selenium; 4 ounces provide 14.4% of the daily value for this trace mineral. Selenium is needed for the proper function of the antioxidant system, which works to reduce the levels of damaging free radicals in the body. Selenium is a necessary cofactor of one of the body's most important internally produced antioxidants, glutathione peroxidase, and also works with vitamin E in numerous vital antioxidant systems throughout the body. These powerful antioxidant actions make selenium helpful not only against colon cancer by protecting colon cells from cancer-causing toxins, but in decreasing asthma and arthritis symptoms and in the prevention of heart disease. In addition, selenium is involved in DNA repair, yet another way in which adequate intake of this mineral is associated with a reduced risk for cancer. Description Tofu is a highly nutritious, protein-rich, delicious food that is made from the curds of soybean milk. Off-white in color, it is usually sold in rectangular blocks. Tofu is a staple in the cuisines of many Asian countries. Tofu is its Japanese name, while in China, it is known as doufa. Tofu is one of the most versatile foods, serving a host of different purposes ranging from salad dressing to dessert to entre and more. Some of its versatility is owed to its neutral taste, which gives tofu the ability to absorb the flavors of surrounding ingredients. Additionally, tofu comes in a range of consistencies that can suit a variety of different recipes. Tofu is available in either the traditional Chinese form or the silken Japanese form, with the latter having a smoother, custard-like texture. Both forms can be found in soft, firm or extra-firm textures.

The scientific name for soybean, from which tofu is made, is Glycine max. History Tofu originated in China about two thousand years ago. While the details of its discovery are uncertain, legend has it that it was discovered by accident when a Chinese cook added the seaweed nigari to a pot of soybean milk, causing it to curdle and producing tofu. Tofu was introduced into Japan in the 8th century, where it was originally known as okabe, but was not called tofu until the 15th century. While serving as a traditionally made dish, tofu did not gain its great widespread popularity in Japan until the 17th century. Tofus popularity in the West has mirrored the increasing interest in healthier foods. First gaining more widespread attention during the 1960s, tofu has been skyrocketing in popularity ever since research has begun to reveal the many, significant benefits this nutrient-dense, plant-based food can provide. How to Select and Store Tofu is available refrigerated in individual packages or in bulk, or nonrefrigerated in aseptically sealed containers. Packaged tofu should feature expiration dates that you should check to make sure that you will be using it before that date. Tofu varies in texture from soft to firm to extra-firm. Soft tofu has a smoother texture and is therefore better suited for salad dressings, sauces and desserts, while firm and extra-firm tofu are best for baking, stir-frying and grilling. While aseptically packaged tofu need not be refrigerated until it is opened, all other forms of tofu should be refrigerated in their container. Once their packages are open, all types should be rinsed well, kept in a container covered with water, and placed in the refrigerator. Changing the water daily will help keep the tofu fresh for up to one week. Tofu can also be frozen in its original packaging and will keep this way for up to five months. This process will actually alter its texture and color, making it more spongy and absorbant, and more yellowish in color. This change in physical properties is actually very suitable for certain recipe preparations. If you are selecting tofu on the basis of fat content, the firmer tofus are usually the highest in fat, and the softest tofus, often called silky or silken, are the lowest. If you are looking for tofu with a high calcium content, look for products that specifically say "calcium-precipitated" on the label, or that include calcium sulfate in their ingredient list. This method of tofu manufacturing uses calcium to help coagulate the soy milk.

How to Enjoy For some of our favorite recipes, click Recipes.

A Few Quick Serving Ideas:

Blend together soft tofu, olive oil, garlic and lemon juice to make a tofu aoli dip. Scramble soft tofu together with your favorite vegetables and turmeric to give it a yellow "egg-like" coloring. This delicious dish can be served as is or can be used as the basis for "tofu rancheros" by being wrapped in a tortilla and served with black beans and salsa. Healthy Stir-Fry firm tofu with your favorite vegetables and seasonings. Blend soft tofu with your favorite fruits (and cane sugar or honey to taste) in a blender or food processor and serve for breakfast or dessert. Add cubes of tofu to miso soup. Safety
Allergic Reactions to Tofu

Although allergic reactions can occur to virtually any food, research studies on food allergy consistently report more problems with some foods than with others. Common symptoms associated with an allergic reaction to food include: chronic gastrointestinal disturbances; frequent infections, e.g. ear infections, bladder infections, bed-wetting; asthma, sinusitis; eczema, skin rash, acne, hives; bursitis, joint pain; fatigue, headache, migraine; hyperactivity, depression, insomnia. Individuals who suspect food allergy to be an underlying factor in their health problems may want to avoid commonly allergenic foods. Soybeans and products like tofu that are made from them are among the foods most commonly associated with allergic reactions. Other foods commonly associated with allergic reactions include: cow's milk, wheat, shrimp, oranges, eggs, chicken, strawberries, tomato, spinach, peanuts, pork, corn and beef. These foods do not need to be eaten in their pure, isolated form in order to trigger an adverse reaction. For example, yogurt made from cows milk is also a common allergenic food, even though the cows milk has been processed and fermented in order to make the yogurt. Ice cream made from cows milk would be an equally good example.
Tofu and Oxalates

Tofu is among a small number of foods that contain any measurable amount of oxalates, naturally-occurring substances found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating tofu. Oxalates may also interfere with absorption of calcium from the body. For this reason, individuals trying to increase their calcium stores may want to avoid tofu, or if taking calcium supplements, may want to eat tofu 2-3 hours before or after taking their supplements.
Tofu and Goitrogens

Soybeans, and foods made from them such as tofu, contains goitrogens, naturally-occurring substances in certain foods that can interfere with the functioning of the thyroid gland. Individuals with already existing and untreated thyroid problems may want to avoid tofu for this reason. Cooking may help to inactivate the goitrogenic compounds found in food. However, it is not clear from the research exactly what percent of goitrogenic compounds get inactivated by cooking, or exactly how much risk is involved with the consumption of tofu by individuals with pre-existing and untreated thyroid problems. Nutritional Profile
Introduction to Food Rating System Chart

The following chart shows the nutrients for which this food is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this food; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for 25-50 year old healthy woman); the nutrient density rating; and, the food's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read detailed information on our Food and Recipe Rating System.

Tofu, Raw 4.00 oz-wt 86.18 calories Nutrient tryptophan manganese Amount 0.14 g 0.69 mg DV Nutrient World's Healthiest (%) Density Foods Rating 43.8 34.5 9.1 7.2 excellent very good

iron protein selenium omega 3 fatty acids copper phosphorus calcium magnesium World's Healthiest Foods Rating excellent very good good

6.08 mg 9.16 g

33.8 18.3

7.1 3.8 3.0 3.0 2.3 2.3 2.1 1.8 Rule

very good very good good good good good good good

10.09 mcg 14.4 0.36 g 0.22 mg 14.4 11.0

110.00 mg 11.0 100.00 mg 10.0 34.02 mg 8.5

DV>=75% OR Density>=7.6 AND DV>=50% OR Density>=3.4 AND

DV>=10% DV>=5%

DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Tofu References

Health Benefits & Concerns for Soy Foods

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Health benefits and concerns

Cholesterol An analysis of many trials has proven that soy reduces both total and LDL (bad) cholesterol. Trials showing significant reductions in cholesterol have generally used more than 30 grams per day of soy protein; if soy protein replaces animal protein in the diet, as little as 20 grams per day may reduce both total and LDL cholesterol. Isoflavones found in soybeans appear to be a key cholesterol-lowering ingredient. While the cholesterol-lowering effect of soy protein or soy isoflavones is inconsistent in people with normal cholesterol levels, the effect of soy protein in people with high cholesterol is consistently beneficial. Menopause Soybeans contain compounds called phytoestrogens, which are related in structure to estrogen; research has yet to determine the extent to which these or other compounds in soybeans are responsible for soys effect in both premenopausal and menopausal women. Soy is known to affect the menstrual cycle in premenopausal

women, and societies with high consumption of soy products have been linked to a low incidence of hot flashes during menopause. Doctors often recommend that women experiencing menopausal symptoms eat tofu, soy milk, tempeh, roasted soy nuts, and other soy-based sources of phytoestrogens. Soy sauce and many processed foods made from soybean concentrates have low levels of phytoestrogens. Breast cancer The commonly held belief that consuming soybeans or isoflavones such as genistein will protect against breast cancer is far from proven. While Asian countries in which people consume high amounts of soy generally have a low incidence of breast cancer, the dietary habits in these countries are so different from diets in high-risk countries that attributing protection from breast cancer specifically to soy foods is premature. Similarly, women who frequently consume tofu have been reported to be at low risk of breast cancer. However researchers acknowledge that consumption of tofu might only be a marker for other dietary or lifestyle factors that are responsible for protection against breast cancer. Some studies suggest that consuming soybeans in childhoodbut not adulthood may ultimately be proven to have a protective effect. Still other studies suggest that consuming soy might, under some circumstances, increase the risk of breast cancer. Scientists who remain hopeful about the potential for soy to protect against breast cancer under some circumstances recommend consumption of foods made from soy (such as tofu)as opposed to taking isoflavone supplements. Several substances in soybeans other than isoflavones have shown anticancer activity in preliminary research. Prostate cancer Genistein is an isoflavone found in soybeans and many soy foods, such as tofu, soy milk, and some soy protein powders. Some research has shown that genistein inhibits growth of prostate cancer cells, helps kill these cells, and has other known anticancer actions. Some researchers believe that genistein may eventually be a potential treatment for prostate cancer; others are more conservative, saying only that enough evidence exists to recommend that future genistein research be devoted to prostate cancer prevention. Doctors remain hopeful that soy-based foods containing genistein and related isoflavones may eventually be proven to help protect against prostate cancer. Fibrocystic breast disease Fibrocystic disease has been linked to excess estrogen. When people with fibrocystic disease are put on a low-fat diet, their estrogen levels decrease; after three to six months, the pain and lumpiness also decrease. The link between fat and symptoms appears to be most strongly related to saturated fat. Foods high in saturated fat

include meat and dairy products; fish, nonfat dairy, and tofu are possible replacements. Osteoporosis Soy foods may be beneficial in preventing osteoporosis. Isoflavones from soy have protected against bone loss in animal studies. In one trial involving postmenopausal women, supplementation with 40 grams of soy protein powder (containing 90 mg of isoflavones) per day protected against bone mineral loss in the spine. And many trials show that a synthetic isoflavone, ipriflavone, reduces the incidence of osteoporotic bone fractures. Although the use of soy in the prevention of osteoporosis looks hopeful, no long-term human studies have examined the effects of soy or soy-derived isoflavones on bone density or fracture risk.