sliced tofu
Omnipresent tofu
Tofu is a magical food. You encounter it everywhere you go – in restaurants, big commercial groceries and even in the small fruit and veg shops around the corner. It has become extremely popular among vegetarians and vegans in the last few years. It is super easy to make and super easy to use. It is very versatile. It is naturally gluten-free so people with gluten issues can use it without worries. Tofu has very few calories. Therefore, people who reduce a calories intake can cook with it. It has other great health benefits. For instance, it contains a lot of iron and calcium. The biggest reason for cooking with tofu is probably its very high content of protein.
However, there are several not-so-good health facts you should know before you start to include tofu in your kitchen. Some people believe tofu is poisonous and it can really harm your health. Nowadays, there is still a quite passionate debate over tofu health benefits and if you should, or shouldn’t eat it.
In this article, you will read about everything you always wanted to know about tofu. I will give you a few pros and cons of this white vegan product. Afterall, you decide which side you are on.
What is tofu?
Tofu making process
Tofu is often called “bean curd” because it remains a usual curd made of milk. Tofu is made of soybeans. It is so far one of the most popular soy protein products, not only among non-meat eaters. Simply said, tofu is coagulated soy milk which is pressed into “curd” cubes or white blocks. The whole process is similar to cheese making. Depending on how much pressure is used to make soy milk cubes, different kinds of tofu are made.
Also, the whiteness of tofu can vary. Sometimes you notice than tofu blocks are snowy white while sometimes they remind more of yellow creamy custard. This is because every tofu contains different amount of soybean protein. All tofu blocks contain isoflavones and other components, such as anthocyanin or polyphenol. Depending on how much isoflavone is used, the colour of tofu can be from very dark yellow to light yellow or white. The more isoflavone is used, the more yellow colour tofu gets. Isoflavone can be reduced by changing the pH of the product.
The typical procedure of making tofu starts with cleaning soybeans, soaking them in water, grinding them and filtering them. The next step is boiling soybeans which result in a coagulation. The last step is pressing coagulated tofu in white curds and forming blocks. Then tofu is packed and pasteurized. The step of coagulation is the most important in the whole process of tofu making. It is because of a protein formation which helps produce a tofu curd.
The most common used coagulants are of two types: salts and acids. Some of the coagulants, for example, are calcium sulfate, calcium or magnesium chloride and other organic acids such as Glucono delta-lactone, lemon juice or vinegar.
Types of tofu
Going grocery shopping, you find different types of tofu. How to distinguish between them? The basic two types of tofu are due to its consistency and texture. The amount of water determines the texture. The more water is present if tofu, the more silky and soft tofu cube is. The categories of tofu are silken tofu, regular, tofu, firm tofu and extra-firm and super-firm tofu.
different types of tofu
Silken tofu
Silken tofu is the softest and the most white type. Its consistency can be compared to young soft and white cheese. It is known as ‘Japanese style’ of tofu. It is super creamy, very soft and its consistency reminds of pure white silk. Its consistency is so soft that silken tofu barely holds together. Therefore, it is used for making dips, sauces, dressings, creams or desserts such as ice cream or smoothie.
Regular tofu
The regular type of tofu is quite soft as well. However, it is compact enough to hold together and form a solid cube. It is predominantly used in Asian dishes, such as stir-fry, noodles, and noodle soups. It is perfect for making broths or stews because it soaks water and other liquids very well. It can also be used as scrambled tofu (like scrambled eggs) because it crumbles when it is pan-fried.
Firm tofu
The firm tofu is the most widely used type of tofu. When you go to a supermarket, the most likely you see this type. It also has the most ways how it can be used in a kitchen. It is packed with a little bit of liquid and it is quite solid. It is super easy to just chop it into small cubes and fry it or add it to other dishes, such as vegetable stew. It can be panned- or deep-fried, baked or grilled. It is recommended to be dried before cooking so there is no liquid left inside tofu. There is a lot of water in it!
Extra firm tofu
Extra firm tofu has more solid texture than the firm type of tofu. There is not much water left inside tofu, but that doesn’t mean that tofu is dry. Because of its firmer texture, it doesn’t absorb liquids or marinades very well. On the other hand, it is easier to fry it.
Super firm tofu
This type of tofu basically resembles a white brick. It is super solid and its texture is very hard. You can mistake it for meat quite easily. It is less common to see this type of tofu in supermarkets. Despite its worse availability, it is very easy to work with super firm tofu. You can prepare some delicious stir-fry or deep-fried tofu. It will become very crispy, too!
Seasoned and flavoured tofu
Tofu is not only a plain white brick, it can be also seasoned or flavoured. The common supplements of tofu are different herbs, such as basil, sweet balm, coriander, thyme, dill, and parsley. Sometimes you can see spicy or chili tofu with added chili powder or small pieces of dried hot chili peppers. Apart from chili powder, other added season can be curry powder, black or green pepper, turmeric, cumin, paprika, garlic or onion powder.
Smoked tofu
Sometimes tofu has a very smokey or barbecue flavour. This tofu is smoked which means it was made in a smoke over tea leaves or in a beech wood. Such prepared tofu is great to be eaten raw in salads or stews or it can be used for a summer barbecue gathering.
marinated tofu
Fermented tofu
This is not the very common way how to make tofu. Fermented tofu can be found in specialized shops with healthy, bio and organic products. The original way of making tofu is without a fermentation. However, The fermenting process gives tofu a very delicious, savoury flavour. This flavour is called umami. In chinese cuisine the fermented tofu is used as an ingredient but as a flavouring.
Is tofu good or bad for your health?
There is a large debate about the good and bad influence of eating tofu. Does it have any benefits for our health? Can it cause some harm to our health? There are two types of people. One group loves tofu (mostly vegetarians and vegans) and the other group hates it (mostly meat eaters). Who is right? Here are some health facts about tofu.
Health benefits of tofu
1. Amazing source of plant-based protein
Tofu is an absolutely amazing source of plant-based protein. For vegetarians and vegans, tofu is almost necessary to consume. It works as a great and tasty meat substitute. The amount of protein contained by tofu depends on how firm or soft tofu is. The less water tofu contains, the more protein is stored inside tofu.
Therefore, different types of tofu contain different amount of protein. The most protein can be found in super firm and extra firm tofu (from 10 g protein/85 g tofu). Silken tofu incorporates 4-5 g protein/85 g tofu which is still a very high number.
Tofu also contains all the essential amino acids your body needs. The amino acids are usually found in animal products so this is a big advantage of tofu. However, unlike meat products, there is no vitamin B12 present.
2. Low in fat
Tofu is very low in fat. Therefore, it is a great meat supplement while being on a reducing diet. In 100 g tofu, there are only 37 calories! The amount of saturated fats is also very low – only 3 g! Due to one research, the participants were able to lose 4.5 kg each week when they ate soy isoflavones from 8 to 52 weeks!
Asian stir-fry tofu
3. Tofu reduces a risk of cardiovascular diseases
It is proven that soy isoflavones reduce a risk of suffering from cardiovascular diseases. They help lower levels of ‘bad’ cholesterol in blood. Few studies claim that patients should take a minimum of 25 g of soy protein to have a positive impact on decreasing of cholesterol levels in the blood. The tofu consumed also helped reduce high blood pressure and decrease the risk of atherosclerosis.
Another research says that an intake of 50 grams of soy protein daily can have a positive effect on blood fats and also lowers the risk of getting heart diseases! It is believed that saponins which are also included in tofu might have a protective effect on overall heart health.
Because tofu has a positive effect on reducing blood sugar, it can also help fight type 2 diabetes.
4. Tofu contains other beneficial nutrients and minerals
Tofu is not only low in fat, but also low in carbohydrates and salt. It has a high number of different minerals and vitamins, too. It contains a high level of zinc, sodium, potassium, magnesium, iron, calcium and phosphorus. In vitamin sphere, it includes niacin, thiamin, and riboflavin.
5. Tofu improves a kidney function
Soy protein has a positive impact on a good kidney function. People who have undertaken a kidney transplant or have to undergo dialysis can benefit from eating tofu. Soy protein positively influences lipid levels in the blood.
6. Tofu might reduce a risk of some cancers
There have been many studies about soy protein and its impact on human health and especially on a development of cancer. The truth is that isoflavones which are present in tofu contain antioxidants hindering the growth of cancer cells. Due to the structure of isoflavones which is similar to the female hormone estrogen, it was often believed that eating tofu could negatively impact the risk of getting breast cancer.
Despite this misconception, tofu doesn’t increase the risk of breast cancer. Contrary, several studies show that consuming tofu at least once a week can lower the risk of breast cancer by 48-56%! Women who ate tofu at least once a week during their childhood and adolescence life have about 24% lower risk of breast cancer, compared to the women who didn’t consume any tofu!
Tofu has a positive impact on our digestive system, too. Men who eat tofu regularly can decrease the risk of stomach cancer by 61%. Women decrease the risk of stomach cancer by 59%. Tofu is good for our digestive system in general – people who consume tofu at least once a week lower the risk to the digestive system by 7%!
Tofu also reduces the risk of prostate cancer. Men who eat tofu regularly (at least once a week) lower the probability of prostate cancer by 32-51%!
Tofu might reduce a risk of some cancers
7. Tofu helps relieve menopause symptoms
Soy isoflavones are absolutely genial. Overall they have a positive impact on a woman’s sexual health. Tofu helps reduce hot flashes because of the phytoestrogens content. Soy isoflavones help relieve some of the most common menopause symptoms.
8. Tofu has a positive influence on a brain function
Consuming tofu improves normal brain function, memory and it reduces brain damage and the risk of age-related diseases, especially in women over the age of 65. Soy improves non-verbal memory and also verbal fluency. Lecithin found in tofu has a positive impact on people fighting Alzheimer’s disease.
Reasons why not to eat tofu
1. Tofu doesn’t contain any vitamin B12 and vitamin D
Tofu can contribute to vitamin B12 deficiency, especially among vegans and vegetarians. Vitamin B12 is found only in animal products. Similarly to vitamin D, soy protein and mostly tofu might increase your body’s vitamin D requirements, which means that eating tofu can make a vitamin D deficiency even worse.
2. Tofu can be made of genetically modified soybeans
While genetically modified soybeans were used quite often in the last two decades, their usage has been still decreasing . However, non-GMO soybeans are more expensive to grow and their availability is decreasing worldwide due to higher food prices. Especially in the United States, GMO soybeans are grown in 90% of crops.
Thanks to Monsanto Roundup Ready soybeans are grown on a big scale across the US since 1996. The Monsanto Roundup Ready Soybeans helps farmers spray their whole crops with glyphosate to kill the weeds without the soybean crops damage.
All genetically modified food, soybeans included, are not good for human health and can be linked to several different health issues and diseases. GMO soybeans can have a bad influence on the whole digestive system and it can also initiate other health issues.
3. Tofu contains several antinutrients
Like all other soybean products, tofu contains several antinutrients. One of the worst is called phytate. Phytates are known for blocking mineral absorption and can also cause a zinc, calcium and iron deficiencies. Other bad antinutrients are saponin and lectin which both can cause immune problems.
If you ever felt kind of bloated after eating tofu or soybeans, it is because of the antinutrient oligosaccharide. Together with protease inhibitors can lead even to malnutrition, poor growth, and several digestive problems.
4. Risk of breast cancer
Some studies say that plant-based estrogen which is found in soybeans high resembles the female hormone can block the body’s production of estrogen and therefore it can have a negative influence on woman’s sexual health and hormonal balance.
5. Risk of heart diseases
Opposite to what was written above, some studies show that consuming tofu on a big scale can have a negative impact on a heart function. There has been a specific stress put on hypertrophic cardiomyopathy (HCM). It is a very rare heart condition in which the heart muscle becomes abnormally thick and makes it hard for the heart to pump blood. One study showed that mice fed a soy diet exhibited significantly worse HCM than mice fed a soy-free diet. These results provide evidence that a soy-rich diet can have a negative effect on heart health.
Alternatives to tofu
If you decide not to eat tofu after reading this article, that’s absolutely fine. Tofu is one of the soybean products and there are other alternatives available. If you want to avoid eating tofu at all, I will tell you a little bit more about other soy-free alternatives which are great substitutes for meat.
1. Seitan
Simply saying, seitan is pure wheat gluten mixed up with a little bit of water. Gluten is a protein from wheat flour. Seitan has a perfect ‘meaty’ consistency. It a great replacement for meat. When you eat seitan for the first time, you probably expect more taste. But it’s not like that. Unless you get a flavoured seitan, it usually doesn’t have much flavour.
On the other hand, it is super easy to cook with it. You can add seitan to almost any kind of dish. It can be fried (stir-fried, deep-fried, paned-fried) or simply used as a meat substitute for a stew or sauce. You can buy plain white seitan or a flavoured seitan. The flavoured one can be marinated (in this case it becomes very juicy), with added pickled vegetable, with soy sauce or even nutritional yeast.
In Asian shops, you will most likely find a pre-cooked and pre-sliced packed seitan. It’s called ‘mock-duck’ and it’s extremely chewy and savoury. Seitan contains a lot of protein and it’s absolutely not suitable for gluten-free dishes as it’s basically a pure wheat gluten.
seitan schnitzel
2. Tempeh
Tempeh is very similar to his brother tofu, but the making process is very different. Tempeh is made from whole, fermented soybeans and it’s not pressed. Being made from whole beans and being fermented, tempeh has its typical, very strong nutty flavour. It is usually packed and sealed with no air inside the package. It has a very dark brown, almost black colour. It reminds of cooked black rice or puffed quinoa.
Because of the process of fermentation, tempeh is very easy to digest. It contains several vitamins and minerals and it definitely has more flavour than a plain tofu. It is also higher in fiber. You can pan-fry it. It can be marinated or added to many kinds of salads. When pan-fried, it’s super crispy and delicious!
tempeh
3. Black lentils
Black lentils are rich in protein. Therefore, they are an absolutely amazing alternative to meat. It is also very high in dietary fiber. If you have problems digesting legumes and beans, black lentils save you!
Black lentils have a beautiful black shiny colour. After cooking the colour changes slightly. But don’t worry, the flavour reminds fabulous! Another great benefit is that black beans are cooked fast and easily. It usually takes about 15-20 minutes of simmering and beans are soft! They can be used for sauces, tacos or salads.
black lentils
4. Chickpeas
Chickpeas are another amazing tofu alternative. They are very versatile and can be used as the main ingredient of many dishes or as a side dish. The best chickpeas are roasted. They become very crispy and tasty. It is used for making hummus and other dips.
Chickpeas are super rich in protein. The only problem is that they require longer to be cooked until soft. When you soak them in water overnight, they will cook much faster!
chickpeas
5. Natto
Natto is a less known superfood also made of soybeans. Unlike tofu, it’s fermented. Again, it is very high in dietary fiber, protein and some minerals and vitamins. The big plus is the good bacteria Bacillus subtilis which creates an enzyme known as nattokinase, which produces vitamin K2.
natto
6. Quinoa
Quinoa is a true superfood. It contains everything you need to survive! It’s full of protein (about 8g per serving size), it contains all the nine essential amino acids our bodies can’t produce on their own, including lysine, which is essential for tissue growth and repair. Additionally, quinoa includes iron, magnesium fiber, and manganese. In supermarkets, you can usually find black, white, red or mixed quinoa. It’s usually also a more expensive alternative.
quinoa salad
7. Nuts/nut butters
Nuts and butters made of nuts are very high in protein. On the other hand, they are also very fatty because of a natural oil from nuts. The best thing you can do is to eat them plain, without adding sugar or other elements. They are all very tasty. You can add nuts to salads, sauces, pasta and as a garnish for a smoothie, smoothie bowls, and porridge in the morning. Butters are easy to make at home. Just try to add a little oil as possible.
However, skip this option when you notice any nut allergy because it can be life-threatening!
nut butters
8. Seeds
There are so many different types of seeds you can choose from! You can roast them and use them as a garnish for salads, smoothies, and dips. You can make a delicious pudding with chia. Or you can add other seeds to sweet dishes and create a dessert or bake something savoury. They are very rich in protein!
Tofu remains super popular
If you like tofu, don’t be afraid to use it for cooking several times a week. There are many studies about the health benefits of tofu and soybeans in general. It is a great substitute for meat if you are vegan or vegetarian and there are so many versions of how to cook it!
On the other hand, if you believe studies which say that tofu has a negative impact on our health, it’s fine and it’s entirely up to you. I introduced you a few more alternatives which are as good as tofu! Be creative, get some more information and let’s start cooking vegan!
If you find this article useful, don’t forget to share it with your friends (vegans and non-vegans, too)!
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