Japan is known for many things—including having one of the highest lift expectancies in the world (it’s also home to Okinawa, one of the five Blue Zones in the world). It’s believed that one of the reasons behind this is the Japanese diet, which is filled with nutrient-rich foods like seaweed, matcha tea, and tofu.
In Japanese cuisine, tofu is eaten daily in many variations: from savory dishes such as miso soup and yudofu (tofu in broth) to desserts such as kinako tofu (tofu with toasted soy flour and sugar). The versatile food is also a major part of breakfast time because it’s made of filling protein to keep you satiated and clear-headed until lunch. Whether you’re eating meat-free all the time or maybe just want to try something new, here’s everything you need to know about tofu.
What is tofu?
Tofu is made from soy milk that is cooked then brought to curd in a process akin to cheese making. Rich in high-quality protein, it is a major source of plant-based protein for those following a vegetarian or vegan diet, to the point that it is called “vegetable meat.”
There are a few different types of tofu—all identified by their texture—which include firm, soft, and silken. Firm tofu is a more concentrated product (it’s firm because water is removed, making it more dense), but that also means it has more protein and nutrients per serving, making it typically the best choice.
Is tofu good for you?
Yes, within moderation. Tofu is a complete protein—meaning it contains all the essential amino acids the body needs for growth, tissue repair, and the production of enzymes and hormones—so it’s an ideal alternative to meat. A single serving has about 8 to 10 grams of protein typically; a rule of thumb from Harvard Medical School is you want to eat 0.36 grams per pound of body weight, and if you’re bad at math here’s a calculator to help you.
Benefits of tofu
Studies have found that tofu is also a good source of calcium, iron, magnesium, and potassium, as well as B vitamins, which are especially tricky for vegans to get since animal byproducts are the most reliable source. Tofu also has calcium, which is important for bone health.
Tofu is also a heart-healthy food (especially for those who need a meat alternative) because it is cholesterol free and rich in unsaturated fat. Studies have shown that it can help reduce LDL—the “bad cholesterol” levels in the blood—reducing the risk of cardiovascular disease.
How many times a week can you eat tofu?
Although there is no universal rule, it is generally recommended to consume tofu around least 2 to 3 times a week to reap its nutritional benefits. A typical serving of tofu is about 100 to 150 grams, which corresponds to about 8 to 12 grams of plant protein.
Is tofu bad for you?
You should not eat tofu if you have a soy allergey or are sensitive to it. Additionally, people with thyroid issues (particularly, hypothyroidism) should dicuss with their doctor before consuming tofu because it contains goitrogens, a naturally found chemical that can interfere with normal thyroid function.
