The Health Benefits of Tofu

Tofu isn’t as bad as it sounds! Learn about its history, uses, benefits, and how it can even taste good.

For many people, tofu conjures up images of dirty, long-haired hippies wearing sandals while deriding meat as murder, or in-your-face health nuts bragging about their super-low BMI and promoting a lifestyle of “organic everything.”

Thus, tofu gets a bad rap in most Western countries, and if this is all you know about tofu it is entirely understandable why you may not be fond of the lowly bean curd. But, taking a closer look at tofu, it turns out that this staple food source in Asia has major nutritional and health benefits that everyone can take advantage of.

Protein Packed

Gram for gram, tofu contains about half as a much protein as beef. As a result, vegans have long touted tofu as a “meat substitute” and food manufactures soon jumped on board with such “alternatives” such as tofu burgers, tofu hot dogs, tofurkey, tofu sausages, and more – with mixed results. This pleased the vegans, but at the same time miffed the omnivorous crowd who often felt like they were being robbed of something they loved. Thus, tofurkey is still not the bird of choice for most Americans on Thanksgiving.

Plus, the fact remains that the average person would have to eat a significant amount of tofu (basically double) to get the same protein as a steak, which can be tough since tofu is actually quite filling. Instead, it is smarter to look at tofu for what it really is: a healthy ingredient that can be served with meat or vegetables, essentially making it an addition to your regular diet, rather than a (not necessarily appealing) replacement for beloved meat. All this means is that you could eat a bit less meat from time to time, while still enjoying your meal.

Health Benefits

The key factor to getting the most benefit from tofu is balance, not just in terms of quantity, but also in terms of vitamins, minerals, and good fats.

Tofu is loaded with soy protein, which is a complete protein source, and contains the nine essential amino acids humans need. And, a side benefit of tofu is that it actually counteracts some of the bad effects of eating meat since it can lower bad cholesterol levels when consumed regularly, thus reducing risk of heart disease.

Additionally, tofu is loaded with iron, copper, manganese and usually calcium (one of the ingredients typically added as a binding agent), as well as good source of B vitamins, omega-3 fatty acids and selenium (necessary for metabolizing antioxidants).

Finally, tofu is a very low calorie food, which means it’s great for helping people lose weight while still feeling full after eating.

Eat What Tastes (and Feels) Good

With the case of tofu, it really is a matter of necessity being the mother of invention, since raising animals for slaughter is really only a modern practice, and agriculture was the main means of living in China for at least the last two millenniums. To get more energy-rich food on the table these farmers started making tofu, and as time went on it progressed to the many varieties we have today, since even poor bronze-age farmers don’t like to eat the same thing every day.

Additionally, Buddhist monks are famous for their vegetarian lifestyles as part of their worship, and many monasteries have vegetarian restaurants attached to serve the public. And because Asians, in general, are sticklers for fresh tasty food, a bad restaurant, vegetarian or not, won’t last.

The key to understanding tofu’s survival as a food source in Asia is understanding that tofu can be made into just about any shape, texture or flavor. And, many people don’t even realize they are eating it if they are unfamiliar with a particular type of tofu they are served, instead often mistaking it for a mushroom, chicken, or some sort of noodle.

Plus, tofu loves seasonings, and when fried it can be crispy and crunchy on the outside and moist and chewy on the inside: It doesn’t have to simply be a white blob that looks like gelatin, tastes like wallpaper paste and comes out of the plastic carton. Check out any grocery store for tofu sheets that are similar to al dente pasta in texture, or visit an Asian supermarket for more choices than you could ever imagine.

Another tofu-like soybean product that is popular for its chewy, dense texture and stronger, earthy flavor is tempeh. Tempeh is often sold in blocks and can be cooked in a myriad of ways too, though it is just starting to catch on in the West. But tempeh has all the health benefits of tofu along with an even higher fiber content since it contains whole soybeans in a relatively unprocessed form.

Give Tofu a Try

Tofu and other soy-based foods can be a part of your balanced diet and be a healthy, tasty and interesting option for everyday living. By finding delicious tofu dishes when dining out, or appealing ways to use tofu at home, you may discover that you can not only benefit from tofu,but even look forward to eating it.

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