Benefits of Tofu, Plus Facts and Nutrition

Tofu, or bean curd, is the product of curdling soy milk and forming the curds into blocks, like cheese. The food originated in China and quickly became popular throughout several countries in Asia. It was considered a cheap source of protein packed with essential nutrients.

Tofu is available in silken, soft, firm, extra firm, or super firm varieties, depending on its pressing. It can also come in fermented, smoked, and seasoned forms. Nutrients in tofu can promote heart and bone health and cognitive function, among many other health impacts.

Soybean-based proteins—like tofu—have a number of health benefits. Adding tofu to your diet can be tasty and good for you. Read on to learn whether tofu is good for you and how to prepare it.

The soybean component of tofu may have benefits for people going through menopause. Research has found that adding one-half cup of soybeans to a low-fat, plant-based diet can reduce hot flashes—a symptom of menopause—by 84%.

The amount of estrogen in your body decreases during the times leading up to and around menopause. Isoflavones found in soybeans and tofu mimic the effects of the hormone estrogen on the body. These organic compounds are known as polyphenols.

There’s a misconception that eating too much soy products, including tofu, is bad for you. This is based on the idea that tofu contains high levels of phytoestrogen. This compound acts like the hormone estrogen in the body. Some people claim that consuming too much phytoestrogen can lead to hormone changes and imbalances. Research has shown that eating tofu and other soy products is safe in moderation.

You may be able to help curb any uncomfortable menopause symptoms by adding tofu to your diet. These symptoms include hot flashes, heavy and irregular menstrual bleeding, and mood changes.

Tofu is also known to help lower LDL (“bad”) cholesterol, as well as modestly lowering triglycerides and increasing HDL (“good”) cholesterol. Researchers analyzed 46 studies and found that soybean significantly reduces LDL cholesterol by about 3% to 4% in adults.

Some evidence suggests that regular soybean intake slows the progression or decreases the recurrence of certain cancers. A study published in 2018 found that people diagnosed with prostate cancer may find that eating tofu lowers prostate-specific antigen levels. This helps the cancer progress slowly or not at all.

The evidence surrounding the effect of soybeans on prostate cancer is conflicting. Another study published in 2018 found that eating soybean-based foods might increase your risk of aggressive prostate cancer.

Isoflavones found in tofu lower the risk of breast and ovarian cancers. The effects of soybean intake on preventing breast and ovarian cancers among people who are postmenopausal remain unclear.

The isoflavones in tofu help keep your heart healthy. A study published in 2020 examined data from more than 100,000 people. The researchers found that eating at least one serving of tofu per week lowers the risk of coronary heart disease compared to eating it less than once per month.

Some evidence suggests that tofu and other soybean-based foods can improve cognitive function—such as memory and problem-solving skills. A study published in 2020 found that equol may help reduce the risk of dementia. Equol is a metabolite produced in the gut from consuming soybean products.

People who consumed high quantities of equol from soy products had half the amount of white matter lesions as those with low levels. White matter lesions are a risk factor for Alzheimer’s disease.

The folate found in tofu can also have a positive impact on your mental health. A folate deficiency has been linked to a high risk of depression.

Calcium strengthens bones, and tofu is often enriched with calcium. Strong bones are essential to preventing osteoporosis. This condition causes brittle, weak bones and fractures. Osteoporosis is a common side effect of menopause due to decreased estrogen.

A one-quarter block—or 81 grams (g)—of raw, firm tofu contains the following nutrients:

• Calories: 117
• Fat: 7.06 g
• Sodium: 11.3 milligrams (mg)
• Carbohydrates: 2.25 g
• Fiber: 1.86 g
• Protein: 14 g

Tofu has antioxidant properties. Antioxidants are substances that can be man-made or occur naturally in different foods. They can help prevent or delay cell damage in some cases.

This soy product also contains several vitamins and nutrients—including calcium, manganese, vitamin A, and iron. Essential amino acids, or the molecules that proteins are made of, are another type of nutrient in tofu. These amino acids have to come from food and can provide the body with energy.

There are some things to be aware of if you decide to add tofu to your diet. Risks may include:

• Allergic reactions: Keep in mind that soy is a common food allergen, particularly in young children. Allergic reactions to soy typically appear in infants and children younger than three years. Many children outgrow soy allergies during childhood.
• Digestive issues: Tofu can cause gastrointestinal (GI) issues. Some common side effects of soy include digestive problems like constipation and diarrhea.
• Interactions with MAOIs: Speak to a healthcare provider about consuming tofu if you take monoamine oxidase inhibitors (MAOIs). Tofu can interact with the medication due to one of its amino acids called tyramine.

There has been some concern regarding soybean-based products and thyroid failure for people taking thyroid medications. However, research has shown no statistically significant changes in participants’ thyroid functions after consuming these products. It’s important to talk to a healthcare provider if you have a thyroid disease and are concerned about tofu consumption.

Make sure to store and prepare your tofu properly before you cook and enjoy it. You can freeze tofu if you want to try it but don’t plan to use it right away. To freeze it, you can drain the water off, pat it dry, slice it, and put it into an airtight container. Or, you can freeze the tofu straight in the package.

Tofu can be stored in the freezer for up to three months. Place it in the refrigerator to thaw overnight when you’re ready to use it.

When you are ready to prepare tofu, the first step is to get rid of as much liquid as possible by pressing the tofu since it comes packed in water. Tofu can have a soft or crunchy texture, depending on how you prepare the ingredients. The variety of tofu determines how you should cook it for the best results.

For example:

• Silken tofu, which is mostly liquid: Great for soups, dips, sauces, puddings, and smoothies
• Medium and soft varieties: Ideal for recipes that involve crumbling or mixing
• Firm and extra firm varieties: Best for cooking methods like grilling or pan frying—as well as baking and sautéing

Tofu is a nutritious soy-based product. Incorporating tofu into your daily meals and snacks can bring several health benefits. These benefits include brain health promotion, ease of menopause symptoms, and heart disease prevention.

Eating tofu has some risks, as it might lead to digestive issues or interact with certain medications like MAOIs. Tofu is a versatile ingredient for those who can eat soy and can be used in everything from stir fry to smoothies.