What is tofu?

Tofu is the tofu cheesesince it is obtained through the precipitation of its milk.

Soy is the most consumed legume in the world, above lentils, chickpeas and beans. And it is traditional for half of the world, especially Asian countries, where it is one of the bases of the diet, whether in the form of beans, tofu, smoothies or soy sauce.

Not in vain is soybean the legume with greater quantity and quality of proteins that is known.

Nutritional values ​​of tofu

How many calories does tofu have?

Analyzing the nutritional values ​​of tofu, for every 100 grams we discover:

• Calories: 76 kcal
• Proteins: 8g
• Fats: 4.8g
• carbohydrates: 1.9g
• Fiber: 0.3g

Tofu properties

Tofu is an excellent meat substitute, with the advantage that it has less fat and that Its production has much lower costs, both economic and environmental.

Tofu is an excellent source of protein

Tofu not only has a large amount of protein (10 to 20%, depending on firmness) that are mostly assimilated, but the body assimilates them very well due to their excellent combination of essential amino acids.

It is rich in minerals and vitamins

The usual ration covers one third of the daily needs of calcium and iron, and 10% of those of phosphorus and manganese. It also provides good doses of group B vitamins, essential for the nervous system, but especially B1.

The fats in tofu are healthy

Soybeans contain lecithin, a fat that helps control cholesterol and strengthens the nerves. Their fiber richness, unsaturated fatty acids and isoflavones.

Provides beneficial isoflavones for women

The main nutraceutical in soy is isoflavones, or phytoestrogens, which it contains in an approximate amount of 300 mg per 100 grams. Among them, genistein and daidzein stand out.

It is known that the consumption of isoflavones modulates the hormonal state of the body and helps prevent menopause symptoms (hot flashes, cramps, mood swings).

These phytoestrogens (plant estrogens) have an antagonistic action on human estrogens (they reduce their level in the body), so they are useful in the prevention of cancers linked to an excess of estrogen, such as those in the breast or prostate.

Strictly speaking, it should not be said that isoflavones exert an estrogenic action, since this is both estrogenic and antiestrogenic: the paradox arises that, being precursors of estrogens, the level in the plasma sometimes ends up decreasing instead of increasing.

In this complex metabolic process, not yet completely clarified, isoflavones should be seen more as substances that, due to their double action, allow the body proper hormonal regulation.

Health benefits of tofu

It would be unfair to attribute the virtues of soy only to its isoflavones, although it is true that they are responsible for the hormonal modulation it produces. Soybeans have many other nutrients beneficial to health, such as fiber, essential fatty acids and proteins, with cardiovascular and digestive benefits.

Helps maintain healthy bones

Phytoestrogens help prevent osteoporosis, a very common phenomenon in peri- and postmenopausal women that doubles the risk of bone fracture compared to men.

The benefits of soy on the skeletal system are numerous, and it is known that People who eat tofu regularly suffer 30% less osteoporosis than those who do not eat soy.

Eating tofu is good for the heart

Scientific studies indicate that consuming 25 grams of soy protein a day not only helps reduce cholesterol but it prevents heart diseases such as coronary heart disease and atherosclerosis.

Eating tofu helps control sugar

Tofu helps maintain glucose levels in diabetics. In a large group of Chinese women, it was found that soy consumption reduced glucose excretion through urine by 66%.

Tofu in the kitchen

It offers many possibilities. Although it does not provide much flavor, its spongy texture has the virtue of absorb aromas easily. In addition, its neutral flavor allows it to be used in sweet and savory dishes. More or less firm tofu is sold, smoked or flavored with spices and aromatic plants.

Harder tofu can be cut into slices or cubes and coated in breadcrumbs or grilled. or just fried, as in Asian countries, creating a delicious surface crust while remaining tender and juicy inside.

With the most tender or «silky» variety, purees, sauces and pâtés are prepared, and it gives consistency to smoothies and desserts.

instead of the egg

Tofu can both bind croquettes and hamburgers and lighten baked cakes, which do not require eggs. It is also very easy to season.

It has a special affinity with soy sauce and miso, and goes well with oriental spices and Mediterranean aromatic plants. It is common in rice recipes, although it can be mixed with other cereals or even pasta.

Conservation

It is a very perishable product so it should be consumed fresh. Once opened, it will keep for only a few days in the refrigerator. in a closed container and immersed in mineral water, which is recommended to be renewed daily.