Tofu or Not Tofu

Tofu:

About:

Tofu is also known as bean curd.  It is made by coagulating soy milk and then pressing the resulting curds into a soft whi8te block.  It is an ingredient in East Asian and Southeast Asian cuisine.   Tofu can be soft, firm, or extra firm.  It has a subtle flavor and can be used in savory and sweet dishes.  It is often seasoned or marinated to suit a dish. 

The production of tofu essentially consists of :

1.  Preparation of soy milk;

2.  Coagulation of soy milk to form curds;

3.  Pressing the soybean curds to form cakes.

In Asian cooking tofu is eaten raw, stewed, stir fried, in soup, cooked in sauce, or stuffed with fillings.  Using tofu as a meat substitute is uncommon in East Asia. 

History:

Tofu making was first recorded during the Chinese Han dynasty some 2000 years ago.  Its production techniques were introduced into Korea and then Japan.  Ben Franklin was the first American to mention tofu in a 1770 letter to John Bartram. 

Nutrition:

Tofu has a low calorie count and relatively large amount of protein.  It is high in iron and can have high calcium or magnesium content depending on the coagulants used in its manufacture.

A 3.5 ounce (100 gram) serving of tofu contains:

Protein:  8 grams

Carbs:  2 grams

Fiber:  1 gram

Fat:  4 grams

Manganese:  31% of the RDI

Calcium:  20% of the RDI

Selenium:  14% of the RDI

Phosphorus:  12% of the RDI

Copper:  11% of the RDI

Iron:  9% of the RDI

Zinc:  6% of the RDI

70 calories.

Health Benefits:

Many of the health benefits of tofu are attributed to the high isoflavone content.  Isoflavones are natural plant compounds found in soybeans.  The 2 main isoflavones in soy are genistein and daidzein. 

 Research indicates that soy has a  protective effect against breast, digestive, and prostate cancers .

Potential Health Benefits of Tofu Due to high isoflavone content
Bone health:  80mg of soy isoflavones per day may reduce bone loss especially in early menopause.
Brain Function = soy isoflavones may have a positive influence on memory and brain function, especially in women over 65.
Skin Elasticity - taking 40 mg of soy isoflavones per day significantly reduces wrinkles and improves skin elasticity.

Tofu may reduce the risk of Heart Disease:
Research has shown that high intake of legumes, including  soy, is linked to lower rates of heart disease.  We know that soy isoflavones can reduce blood vessel inflammation and improve their elasticity.
One study fouynd that supplementing with 80 mg of isoflavones per day for 12 weeks improved blood flow by 68% in patients who are at risk of stroke.
Taking 50 grams of soy protein per day is associated with improved blood fats and estimated 10% lower risk of heart disease.
In post menopausal women high soy isoflavone intake was linked to several 

Selecting:

Tofu can be purchased in bulk or individual packages, refrigerated or non-refrigerated.

You can also find dehydrated, freeze dried,jarred or canned tofu.

Generally, not a lot of processing is necessary to make tofu, so choose varieties with short nutrition labels. 

Once opened tofu blocks need to be rinsed before being used.      

Tofu can be frozen, in its original package for up to 5 months.

Contra Tofu:

According to Dr. Kaayla Daniel, author of "The Whole Soy Story" soy is not a health food, does not prevent disease, and has not even been proven safe.   Numerous scientific studies link soy to digestive troubles, malnutrition, thyroid dysfunction, cognitive decline, reproductive disorders as well as heart disease and cancer. 

Dr Josh Axe, nutritional guru and blogger lists 8 Reasons to Not Eat Tofu

1. Genetic Modification:  Today at least 90% of all soy grown in the U.S. is genetically modified and GMO foods are linked to so many health problems, because they kill off good bacteria in your gut and damage the working of your digestive system
2. Phytoestrogens and Breast Cancer:  tofu contains phytoestrogens that have an estrogen - like effect on the body which blocks normal estrogen production and have been linked to breast cancer.
3. Thyroid Disruption:  Goitrogens that are in soy products are thyroid hormone blockers that can interfere with thyroid hormone production and cause hypothyroidism.
4. Antimutrients:  Soy products like tofu contain several antinutrients that can lead to leaky gut, gas, kidney stoines, vulvodynia, malnutrition, poor protein digestion, poor growth, digestive distress, pancreatitis, and nutrient deficiencies.
5. Cognitive Problems:  soy tofu has been linked with dementia and Alzheimer's disease.
6. Vitamin B12 and Vitamin D Deficiencies:  tofu contains B12 analogs that stimulate vitamin B12 but can't be used by the body the way it uses real B12 while soy foods increase your vitamin D requirements which means eating tofu can make a vitamin D deficiency even worse.
7. Digestive Difficulty:  Most people lack the enzymes to digest the unfermented soy food which causes indigestion, gas, bloating, and other gastrointestinal issues.
8. Potential Heart Issues:  Research on animals has shown that a soy rich diet can potentially have a profound negative effect on heart health.

Good Tofu Alternatives:

Natto:

• Fermented soy superfood
• Lowers blood pressure
• Source of protein, fiber, vitamins, and minerals
• Contains good bacteria and nattokinase which produces vitamin K

Tempeh:

• Made from fermented soybeans 
• Uses whole soybeans, giving it high protein, vitamin and mineral content.
• Reduces cholesterol
• Increases bone density
• Reduces menopausal symptoms
• Promotes muscle recovery.

So..... Eat up.  Enjoy.  I'll show you how.

Serving Ideas for Tofu:

• Blend together soft tofu , olive oil, garlic and lemon juice to make a tofu aoli dip
• Scramble soft tofu together with your favoritevegetables and the spice turmeric to give it a yellow egg-like color.  Thisdelicious dish can be served as is or can be used as a basis for tofu rancheros by being wrapped in a tortilla and served with black beans and salsa.
• Stior fry firm tofu with your favorite vegetables and seasonings. 
• Blend soft tofu with your favorite fruits (and honey or other natural sweetner) and blend  .  Serve fora breakfast or dessert. 
• Add cubes of tofu to miso soup.