Tofu is one of the most controversial foods.
Some people are not sure enough about its versatility and health benefits.
Others claim that this is a genetically modified poison that should be avoided at all costs.
This may make you wonder if tofu should be part of your diet.
This article gives a detailed look at tofu and its health effects, both good and bad.
Bean jar what?
Tofu is a food made from concentrated soy milk that is pressed into white solid blocks. It originates from China, and the process is similar to making cheese.
It is reported that a Chinese cook discovered tofu more than 2000 years ago by accidentally mixing a batch of fresh soy milk with .
Nigari is the rest when people extract salt from sea water. It is a mineral-rich coagulant used to help the tofu freeze and retain its shape.
This is beans jar fresh:
Most of the world's soybeans are grown in the US, and most are genetically modified.
Although genetically modified foods are highly controversial, research so far has not found their harm to human health .
However, if you are worried about that, simply choose the organic tofu brand, not containing GMO.
Summary : Tofu is made from condensed soy milk, in a process similar to making cheese. Whether it is made from GMO soybeans or not, tofu is often considered safe for consumers.
Tofu contains many nutrients
A serving of 3.5 oz (100 grams) of tofu contains:
- The protein: 8 grams.
- Carb: 2 grams.
- Fiber : 1 gram.
- Fat: 4 grams.
- Mangan: 31% RDI.
- Calcium: 20% RDI.
- Selenium: 14% RDI.
- Phosphorus: 12% RDI.
- Copper: 11% RDI.
- Magie: 9% RDI.
- Iron: 9% RDI.
- Zinc: 6% RDI.
However, the trace content in tofu may vary, depending on the coagulant used for processing. Nigari increased magnesium, while calcium precipitated increased calcium content.
Summary : Tofu has low calorie content, but is high in protein and fat. It also contains many important vitamins and minerals.
Bean jar also contains substances nutritional resistance
- Trypsin inhibitor: These compounds prevent an essential enzyme for digestion the protein .
- Phytate: Phytate can reduce mineral absorption such as calcium, zinc and iron.
- Lectin: Lectin are proteins that can cause nausea and bloating when not cooked, improperly cooked or over-fed.
However, soaking or cooking soy can deactivate or remove some of these anti-nutritional substances.
Soy beans germinated before making tofu reduced phytate to 56% and trypsin inhibitors up to 81%, while also increasing protein content up to 13% .
The fermentation process can also reduce anti-nutritional substances. For this reason, make sure to add fermented probiotic foods to your diet, such as miso, tempeh, tamari or natto.
Summary : Tofu contains nutrients such as trypsin, phytate and lectin inhibitors. These substances may be restricted, which increases the nutritional value of tofu.
Tofu contains Isoflavone beneficial
Soybeans contain natural plant compounds called .
Isoflavones have the same function This means they can bind and activate estrogen receptors in the body.
This produces effects similar to estrogen hormones, although they are weaker.
The two main isoflavones in soybeans are and and tofu contain 20,2-24,7 mg of isoflavones per 3.5 oz (100 grams) of serving .
Many health benefits of tofu are due to high isoflavone content.
Summary : All soy products contain isoflavones, which are thought to have many health benefits.
Bean jar May reduce the risk of heart disease
However, research has shown that consumption kinds of bean , including soybeans, is associated with low rates of heart disease .
We also know that soy isoflavones can reduce inflammation and improve blood vessel elasticity .
One study found that supplementing 80 mg of isoflavones daily for 12 weeks improved blood flow to 68% in patients at risk of stroke .
Daily intake of 50 grams of soy protein is also associated with improved blood fat and an estimated 10% reduction in heart disease risk .
Moreover, in postmenopausal women, high levels of soy isoflavones are associated with some cardioprotective factors. Includes improved body mass index, waist circumference, fasting insulin and HDL cholesterol .
Finally, tofu also contains saponins, compounds that are thought to have a protective effect on cardiovascular health .
Animal studies show improve blood cholesterol and increase biliary acid excretion, both of which can help reduce the risk of heart disease .
Summary : Foods from pure soy like tofu can improve some cardiovascular health signs. This may reduce the risk of heart disease.
Bean jar Is related to the reduction risk caught some cancers
Bean jar and breast cancer
Research shows that women who eat soy products at least once a week reduce their risk of breast cancer by 48-56% .
This protective effect is thought to stem from isoflavones, which has also been shown to have a positive effect on the menstrual cycle and blood estrogen levels .
It seems that exposure to soybeans throughout childhood and adolescence may be the best way to protect, but this does not mean that consumption in later periods is not beneficial .
In fact, research shows that women who eat soy products at least once a week during adolescence and adulthood have a 24% lower risk of breast cancer than those who do. eat only soybeans during adolescence .
Common criticism about tofu and other soy products is that they may increase the risk of breast cancer. However, a two-year study in which postmenopausal women ate two servings of soy each day found no risk .
Other studies reported similar results, including 174 studies that found no association between soy isoflavones and an increased risk of breast cancer .
Tofu and digestive cancer
A study has shown that higher tofu consumption is associated with a 61% reduction in the risk of stomach cancer in men .
Interestingly, a second study reported that this risk reduction in women was 59% .
Furthermore, a recent assessment of 633,476 participants linked higher soy intake with a 7% reduction in gastrointestinal cancer risk
Tofu and prostate cancer
Two review studies show that men who eat a lot of soy, especially tofu, have a 32-51% lower risk of prostate cancer .
A third evaluation agrees with this, but adds that the beneficial effects of isoflavones may depend on consumption and the type of bacteria in the intestine .
Summary : Research shows that soy has a protective effect against breast cancer, prostate cancer and gastrointestinal cancer.
Bean jar Can reduce the risk of diabetes
Over the past 10 years, some studies on cells and animals have shown that soy isoflavones may be beneficial for controlling blood sugar .
In a study of postmenopausal healthy women, 100 mg of soy isoflavones daily reduced blood sugar by 15%, and insulin levels were 23% .
For postmenopausal women with diabetes mellitus, supplementation of 30g soy protein isolates was reduced by 8.1%, insulin fasting levels, 6.5% insulin resistance, 7.1% LDL cholesterol and 4, 1% of total cholesterol .
In another study, daily administration of isoflavone for a year improved insulin sensitivity and blood fat, while reducing the risk of heart disease .
However, these findings are not common. A recent review of 24 human studies showed that pure soy protein - as opposed to isoflavones or protein extracts - may reduce blood sugar .
Summary : Tofu can have a positive effect on blood sugar control, but more research is needed to confirm this relationship.
Other potential benefits of beans jar
Due to the high isoflavone content, tofu may also benefit:
- Bone health: Scientific data show that 80 mg of soy isoflavones daily can reduce bone loss, especially during early menopause .
- Brain function: Soy isoflavones can have a positive effect on memory and brain function, especially for women over 65 .
- Menopausal symptoms: Soy isoflavones can help reduce hot flashes. However, not all studies agree with this idea .
- Elasticity of skin: Taking 40 mg of soy isoflavones daily reduces significantly wrinkles and improves skin elasticity after 8-12 weeks .
- Weight loss: In one study, soy soy wasoflavone was administered for 8-52 weeks lose weight an average of 10 lbs (4.5 kg), more than the restricted group .
Summary : Due to high levels of isoflavones, tofu can be beneficial in different health conditions. However, more research is needed.
Bean jar may cause problems in some people
Eating tofu and other soy foods every day is often considered safe. However, you should control consumption if you have:
- Kidney stones or gallbladder: Tofu contains a lot of oxalate, which can cause kidney stones or gallbladder to contain oxalate uglier.
- Breast cancer: Due to the weak hormonal effect of tofu, some doctors tell women with breast tumors that are estrogen-sensitive to limit soy intake.
- Thyroid problems: Some experts also recommend low thyroid function individuals avoid using tofu due to the content of goitrogen contained in it.
However, not all researchers agree. Some even say that consuming soy foods such as tofu can benefit people with kidney stones .
In addition, recent reports of (EFSA) concluded that soy and soy isoflavones do not cause concern for breast and uterine cancer or thyroid function .
However, the researchers agreed that infants should not be exposed to soy ioflavones, which could disrupt the reproductive organs' development .
Although this has not been well studied in humans, some animal studies suggest that soy may interfere with fertility .
Summary : Eating tofu is safe for most people. If you are worried about adverse health effects, check with your health care provider.
Way for c media bays buy or do it yourself tofu
Tofu can be purchased in bulk or individual packages, refrigerated or not refrigerated.
You can also find dehydration, freeze-dried, bottled or canned.
In general, there is no need for many processing methods to make tofu, so choose the types with nutritious labels.
You can see ingredients like soybeans, water, coagulants (like calcium sulfate, magnesium chloride or plain gluconolactone) and maybe some spices.
Once opened, the tofu block needs to be washed before use.
The rest can be soaked in water and stored in the refrigerator. Store in this way, tofu can be kept for a week - just make sure you regularly change water.
Tofu can also be frozen, kept for up to five months in unopened original packages.
Finally, you can also make tofu yourself. All you need is soy, lemon and water. If you want to try it, see .
Summary : Tofu variety in type and shape. Surprisingly tofu is easy to make.
Bean jar Is one species healthy food
Tofu is high in protein and many nutrients.
Eating tofu can protect against a variety of conditions, such as heart disease, diabetes and even certain cancers.