Tofu


Tofu characteristics

  • Excellent source of plant protein
  • Source of phytoestrogens
  • Good source of unsaturated fats
  • Promotes cardiovascular health
  • Anti-tumour properties

Nutritional and caloric values of tofu

With 143 kcal per 100g, firm tofu is moderate in calories. Above all, it has a high nutritional density. It is an excellent source of vegetable protein, which is easily assimilated by the body. It also contains unsaturated fats, which are beneficial for cardiovascular health. From a micronutrient point of view, firm tofu is a good source of calcium and iron, although the latter is less easily absorbed than the haem iron found in animal foods.

Firm tofu (100g)

  • Calories: 143
  • Lipids: 8.5g
  • Cholesterol: 0mg
  • Protein: 14.7g
  • Carbohydrates: 2.87g
  • Fibre: 0.4g
  • Sodium: 10mg
  • Calcium: 100mg
  • Iron: 2.4mg
  • Isoflavones: 22-30mg

The benefits of tofu

Like the soya bean from which it is made, tofu is an excellent source of plant protein, which is essential for maintaining muscle mass. It is also rich in phytoestrogens, which are thought to have anti-tumour properties. The isoflavones in tofu are recognised for their beneficial effects on menopausal symptoms.

  • An excellent source of protein
  • Interesting phytoestrogen content
  • Menopausal symptoms
  • Effect on hormone levels
  • Cardiovascular health

How to choose the right tofu?

The soya bean from which tofu is made, like the vast majority of legumes, is a member of the Fabaceae family. Originally from China, tofu is an essential ingredient in Asian cuisine. In Portugal, it is increasingly easy to find in supermarkets or organic shops. Thanks to its neutral and versatile flavour, it has gradually found its way into our diet. In fact, it is an excellent substitute for meat and fish, in addition to combining with many other ingredients.

Today, there are many types of tofu, the most common of which are as follows:

  • Plain, firm tofu: Plain firm tofu is the most commonly used tofu for cooking. Compact and neutral in flavour, it is often cut into pieces before being marinated and/or cooked in a sauce. In fact, firm tofu has the ability to absorb the flavour of the ingredients with which it is associated.
  • Smoked tofu: As the name suggests, smoked tofu has a very pronounced smoky flavour, reminiscent of cold cuts. 
  • Silken tofu: Silken tofu has a thick, creamy texture and is rarely eaten on its own, but is most often used to replace eggs, milk, yoghurt or cream in cakes, gratins and other preparations.
  • Flavoured tofu: More recently, we have seen the arrival on supermarket shelves of flavoured firm tofu: garlic, sun-dried tomato, etc. Unlike plain tofu, they are already rich in flavour and can be eaten as they are, just fried.

For optimum preservation

Tofu is often sold vacuum-packed or in individual airtight bags and can be kept in the fridge for several weeks.

Check the expiry date on the packaging.

Tofu can be frozen, but there is a risk that it will become grainy, so it is best to eat it fresh or avoid freezing it for more than two months.

Contraindications and allergies

The soybeans that make up tofu are nutritious and good for your health. However, in some cases its consumption is not recommended, mainly because of its effect on hormonal activity. Further studies are being carried out on the effects of soya on women with endometriosis or hormonal disorders, for example. Until we know more, soya should be consumed in moderation and as part of a varied diet.

History of breast cancer 

It should be noted that women with breast cancer or who have had breast cancer in the past are not advised to take concentrated sources of soy, such as powders and supplements. On the other hand, moderate consumption of soy foods is not discouraged, and some results even suggest that consuming one to two portions of soy products a day may improve the prognosis.

Thyroid disorders

Finally, tofu may interfere with normal thyroid function or the absorption of thyroid medication by reducing iodine absorption. Soya products are therefore considered to be 'goitrogenic' foods, along with cruciferous vegetables, millet, cassava and peanuts. On the other hand, recent studies have shown that soy only has a goitrogenic effect if the person is iodine deficient. Therefore, people with iodine deficiency goiter should not consume soy products and tofu. People taking medication for hypothyroidism should still avoid eating soy while taking their medication. It should also be noted that soy does not affect the thyroid gland in people with normal health.