Top 5 health benefits of Tofu
Tofu, or bean curd, is a popular food derived from soya. It is made by curdling fresh soya milk, pressing it into a solid block and then cooling it, in much the same way that traditional dairy cheese is made by curdling and solidifying milk.
A staple ingredient in Thai and Chinese cookery, tofu can be cooked in many different ways to change its texture from smooth and soft, to crisp and crunchy.
Top 5 health benefits
1. Source of protective antioxidants
Soy products like tofu contain natural compounds called isoflavones; these are powerful antioxidants and as such help minimise the damage known as oxidative stress done by molecules called free radicals. It’s this oxidative stress that's involved in both aging and the onset of a number of chronic diseases. Soya beans are especially rich in isoflavones and provide other active plant compounds, such as saponins.
2. May alleviate menopausal symptoms
Isoflavones are also often described as being phyto-oestrogens; this means they mimic a weak form of the hormone oestrogen in the body and some women find it helps with peri-menopausal symptoms such as poor mood and hot flushes.
Genetics, your gut microbiota and environmental factors play a huge part in how our bodies react to certain foods, so as yet we can’t say whether a diet rich in phyto-estrogenic foods is beneficial for all women.
3. May support heart health
Regularly eating foods rich in isoflavones, like tofu, has been associated with reduced cholesterol levels. Studies suggest this includes a reduction in low-density lipoprotein (LDL), the type often referred to as ‘bad’ cholesterol, as well as total cholesterol. Regular consumption of legumes, including soya, is linked to a lower risk of heart disease; this is thought to be because they are a rich source of phytochemicals as well as fibre.
4. Source of ‘complete’ plant protein
Soya, including tofu, is a useful source of plant protein, providing all nine of the essential amino acids we need for growth, repair and functions like immunity. The digestibility of the protein in soya, which refers to how well our body can use the protein, is good, with some studies suggesting it may even be comparable to that of animal protein.
5. May support blood sugar management
One study of post-menopausal woman who consumed 100mg of soy isoflavones each day saw a reduction in fasting blood sugar levels by 15% and insulin levels by 23%. Similarly, diabetic post-menopausal women who supplemented with isolated soy protein saw a reduction in fasting insulin levels, insulin resistance and an improvement in cholesterol management.
