Tofu is a popular ingredient in many Asian dishes and is known for its unique texture and flavor. It's made from soybeans, which are very high in protein, low in fat and carbohydrates, and contain no gluten. Tofu has been around for thousands of years—in fact, there are records that date back to 200 BC! That said, this versatile staple food has gained popularity here in the US only recently. Here are some quick facts about tofu:
The Health Benefits of Tofu
Tofu is a good source of protein, calcium, and iron. It can help lower cholesterol and prevent cancer. Tofu contains no saturated fat or cholesterol, making it heart-healthy. The American Journal of Clinical Nutrition found that soy products like tofu may also reduce the risk of heart disease by lowering blood pressure as well as boosting HDL ("good") cholesterol levels.
Tofu has less saturated fat than beef or chicken breast meat does--in fact, one ounce (28 grams) provides just 1 gram of fat!
Tofu is a good source of protein.
Tofu is a good source of protein. Protein is the building block for muscle, and it can help you lose weight and build muscle. Protein can also help your body to heal itself and feel fuller for longer.
In addition to being a source of protein, tofu contains all nine essential amino acids that our bodies need but cannot produce on their own (1). These are necessary for building muscles and other tissues in our bodies, repairing cells damaged by exercise or injury, healing wounds from burns or surgery (2), keeping us full throughout the day so we don't overeat at meals (3), speeding up metabolism so we burn more calories per day (4) - which means weight loss!
Tofu can help lower cholesterol.
Tofu is low in saturated fat, which helps reduce cholesterol levels. Cholesterol is a waxy, fat-like substance that can build up in the arteries and lead to heart disease. In addition to eating less saturated fat and more plant foods, you should also consume more unsaturated fats like monounsaturated (found in avocados) or polyunsaturated (found in nuts).
Tofu has no cholesterol at all! It's also rich in monounsaturated fats--the stuff that helps lower bad LDL cholesterol levels while raising good HDL ones--so it's an excellent substitute for meat if you're trying to cut back on red meat consumption.
Tofu is a good source of calcium.
Tofu is a good source of calcium.
The recommended daily intake of calcium is 1000 milligrams (mg), and one cup of firm tofu contains 434 mg. One pound of beef chuck roast has just over 200 mg, while an ounce has only 15 mg. Other sources include milk, yogurt, and cheese; they're all great sources of this essential mineral that helps build strong bones.
Calcium helps control blood pressure and prevents heart disease by lowering LDL ("bad") cholesterol levels in the body while raising HDL ("good") cholesterol levels--which lowers the risk for heart attack or stroke by about 25 percent!
Tofu can help prevent cancer.
Tofu is a great source of protein and can help prevent cancer. Tofu contains all of the essential amino acids, making it a complete protein. In addition to being high in fiber, tofu also contains genistein, an antioxidant that has been shown to have anti-cancer properties in both animal and human studies. Research has shown that genistein may inhibit tumor growth by inhibiting angiogenesis (the formation or development of new blood vessels), inducing apoptosis (cell death), and suppressing proliferation (cell growth).
Tofu's cancer-fighting abilities don't stop there though! It also has anti-proliferative effects on rapidly growing cells such as those found in tumors or tumors that have metastasized(traveled throughout the body).
Tofu can reduce the risk of heart disease.
Tofu is a great source of phytoestrogens, which are plant-based hormones that can help reduce the risk of heart disease. Tofu is also high in magnesium, which helps reduce blood pressure, omega-3 fatty acids (which reduce cholesterol levels), and isoflavones (plant chemicals that may also lower cancer risk). In addition to these benefits, tofu contains iron which keeps your immune system healthy; zinc which aids in digestion and wound healing; and calcium for bone health.
When it comes to health benefits, tofu beats beef
When it comes to health benefits, tofu beats beef.
Tofu is a good source of protein and can help lower cholesterol, prevent cancer and reduce the risk of heart disease. It's also high in calcium which helps keep your bones strong.
Conclusion
If you're looking for a meat alternative that will help you maintain a healthy lifestyle, tofu is the way to go. Not only does it provide all of the essential amino acids needed for your body to function properly, but it also contains many other nutrients that can benefit your health. As we've seen above, there are many different ways in which this food can improve our well-being: from lowering cholesterol levels and reducing cancer risk factors; to boosting heart health by providing calcium (which builds strong bones), magnesium (which regulates blood pressure) or potassium (which helps regulate blood pressure levels).
