Tofu: all the properties and health benefits

What is tofu?

The tofu is the Tofusince it is obtained by the precipitation of its milk.

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

Not in vain is soybean the legume with increased quantity and quality of protein 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 caloriesproteins: 8gfats: 4.8gcarbohydrates: 1.9gFiber: 0.3g

Tofu properties

Tofu is an excellent substitute for meat, with the advantage of being less fat and its production has much lower costs, both economic and environmental.

Tofu is an excellent source of protein.

Tofu not only has one lots of protein (from 10 to 20%, depending on the firmness) that are assimilated for the most part, but are assimilated very well by the body due to its excellent combination of essential amino acids.

It is rich in minerals and vitamins

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

Tofu fats are healthy

Soybeans contain lecithin, a fat that helps control cholesterol and strengthens the nerves. The protection of the heart also contributes rich in fiber, 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. These include genistein and daidzein.

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

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

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

In this complex process of metabolism, not yet fully clarified, isoflavones should be seen more as substances that, due to their dual 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. Soy has many other beneficial nutrients for health, such as fiber, essential fatty acids and protein, with cardiovascular and digestive benefits.

Helps keep bones healthy

Phytoestrogens help prevent osteoporosis a very frequent 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 per day not only helps lower cholesterol rather, it prevents heart diseases such as coronary disease and atherosclerosis.

Eating tofu helps control sugar

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

Tofu in the kitchen

It offers many possibilities. Although it does not add 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. Tofu is more or less firm, smoked or flavored with spices and aromatic plants.

The hardest tofu can be cut into slices or cubes and battered, prepared on the grill or just fried, as in Asian countries, creating a delicious crust on the surface while remaining tender and juicy on the inside.

With the most tender or “silky” variety, purées, sauces and pates are prepared, and it gives consistency to smoothies and desserts.

instead of the egg

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

He 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 eaten fresh. Once opened, it keeps for only a few days in the fridge. in a closed container and submerged in mineral water, which is recommended to be renewed daily.