It is a popular plant-based protein, but is tofu good for you?
Here’s what you oughta know, including nutrition information, benefits and the truth about health claims.
Tofu can pretty divisiveyou either love it or you might’t stand it one bit.
While some may be put off by its texture, tofu’s versatility is tough to argue.
What Is Tofu?
First, the soybeans are processed with water to make soymilk.
Lastly, the curds are strained out and pressed into a solid block.
The longer the curds are pressed, the less water the resulting tofu contains.
Tofu has a distinctive texture and taste.
It has a creamy mouthfeel, almost like soft cheese, but the flavor is very mild.
There are several different types of tofu:silken,soft,medium,firm,extra firmandsuper firm.
But how do you know which one to buy?
Here’s a breakdown of common tofu types and their uses.
It’s bestmarinated and bakedfor salads and rice dishes or incorporated into puddings orpie fillings.
They hold their shape best duringstir-frying, sauteing and grilling.
Because they contain less water, they’re also much easier to get crispy during cooking.
Use firm tofu in rice dishes, stir fries, sandwiches and more.
Tofu Nutrition
The USDA recommends14 cup or 2 ouncesas a healthy serving size for tofu.
Silken tofu contains only about half the calories and fat, while firm tofu contains over twice the protein.
The reason for this iswater content.
Silken tofu contains the most water, while firm tofu is drier and more dense.
Protein
Tofu is an excellentplant protein source.
It’s also a complete protein, meaning it contains all nine essential amino acids.
However, tofu is relatively low in fiber.
The reason being, soybeans actually lose the majority of their fiber when they’re processed into tofu.
To help your body absorb plant-based iron more effectively, try pairing tofu withvitamin C-rich foodslike red bell pepper.
This is especially good news if you’re dairy-free.
