Tofu: Uses, Benefits, Side Effects By Dr. Smita Barode - PharmEasy Blog (2024)

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Tofu: Uses, Benefits, Side Effects By Dr. Smita Barode - PharmEasy Blog (2)Last updated: Nov 8, 2023

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Introduction:

Animal products are the best source of protein and if you are trying protein from a vegetarian source, then tofu is the best alternative. Tofu is soybean curd produced by curdling fresh soymilk. Soy curd is pressed into smooth-textured, cheese-like solid blocks referred to as Soy cheese. If you cannot eat dairy products and are lactose intolerant, you may try this tofu.1–3 Tofu has two thousand years history old and first originated in China. King Lui An of the Han dynasty developed tofu for the first time and it became versatile food in eastern Asia.1,2 Tofu is called by various names like Okabe or Shirakabe in Japan, Doufu in China, Tahu in Indonesia, Tobu in Korea, and Tau fu in Malaysia.2 Tofu is a rich source of polyunsaturated fatty acids and cholesterol free.3 Let’s discuss the health benefits of Tofu that might help you plan a healthy meal for your kids and family.

Tofu: Uses, Benefits, Side Effects By Dr. Smita Barode - PharmEasy Blog (3)


Nutritional Value of Tofu:

Tofu contains plant-based protein, with cholesterol-free and is packed with polyunsaturated fats. 100 grams of Tofu provides 144 Kcal of total energy.3,4 The nutritional value of Tofu is described below:

NutrientsValue/100 g
Carbohydrates2.78 g
Protein17.3 g
Dietary fibre2.3 g
Water69.8 g
Fat8.72 g
Iron2.66 mg
Calcium683 mg
Sodium14 mg
Potassium237 mg
Phosphorus190 mg
Magnesium58 mg
Zinc1.57 mg
Selenium17.4 µg
Manganese1.18 mg
Copper0.378 mg
Vitamin C0.2 mg
Vitamin B5 (Pantothenic acid)0.092 mg
Vitamin B1 (Thiamine)0.158 mg
Vitamin B3 (Niacin)0.381 mg
Vitamin B9 (Folate)29 µg
Vitamin B2 (Riboflavin)0.102 mg

Table 1: Nutritional Value of Tofu per 100 grams.4

Properties of Tofu:

The beneficial properties of Tofu may include the following:

  • It may have antioxidant activity
  • It may have anti-cancer activity
  • It may lower blood sugar levels
  • It may lower cholesterol level
  • It may act as an Anti-inflammatory
  • It may benefit heart health
  • It may benefit liver health1,5

Did you know tofu is one of the best sources of plant-based protein? A study showed that in the making and processing of tofu, lesser impact on the environment was seen as compared to meat. So, considering tofu might also be good for the environment.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Potential Uses of Tofu for Overall Health:

Tofu may be considered a superfood from a nutrition and health point of view 1. The following are the potential uses of Tofu.

1. Potential uses of tofu for diabetes

Tofu may lower the blood sugar level and it may due to the presence of proteins. The proteins may increase the production of insulin hormone in the body and might lower blood sugar levels.1 However, Diabetes is a serious condition, and we advise you to take medical consultations and not use tofu to self-medicate.

2. Potential uses of tofu for heart diseases

Tofu may contain isoflavones and saponins, which might increase blood flow by reducing blood cholesterol levels and removing the bile acids. It may also help to reduce blood vessel inflammation and increase their elasticity. Hence, it might limit the risk of stroke and other heart diseases.1 However, more research on humans is required. If you have heart issues, please consult your doctor and do not self-medicate.

3. Potential uses of tofu for liver

Tofu may contain antioxidants which may help in destroying free radicles. Deactivating these free radicles with antioxidants may help in reducing oxidative stress in the body. Hence, you may eat Tofu and its antioxidant properties might repair liver damage.5 However, this study is insufficient as it is conducted on animals. Therefore, speak with your doctors and only have it if recommended. Do not self-medicate.

4. Potential uses of tofu for cancer

Tofu may contain minerals like iron, magnesium, copper, zinc, and selenium. It may also contain phytoestrogen which looks like estrogen (female hormone), and it may help in reducing the risk of breast cancer.1,6 However, further research is to be needed to claim all these benefits of tofu. If you have cancer problems consult your doctor and do not self-medicate.

5. Potential uses of tofu for weight management

Tofu is inexpensive, serves as a high-quality protein and is packed with vitamins, antioxidants, and minerals. Tofu is easily digestible, has no saturated fats, and is cholesterol-free. So, adding Tofu to your meal might help you to manage weight.1,5

6. Other potential uses of Tofu

  • Tofu may contain protein, minerals and amino acids that may be useful in decreasing bad cholesterol levels and increasing good cholesterol in the body.5,6

Though studies show the benefits of Tofu in various conditions, these are insufficient, and there is a need for further studies to develop the true scope of the benefits of Tofu on human health. In addition, each person may respond differently to these herbs. Therefore, it is crucial to consult a physician before using Tofu for any medical condition.

In Western cooking, tofu is now being pushed as a meat substitute due to its high protein content and low calories. Tofu is also gaining popularity in vegetarian and vegan diets across the world.

Dr. Rajeev Singh, BAMS

How to Use Tofu?

There are three types of Tofu. Soft and medium soft Tofu are eaten fresh, whereas firm Tofu is grilled, fried, steamed or fermented into processed food.2

Tofu is a popular ingredient in Thai and Chinese cuisine. However, some people complain about its bland taste. Here, we bring a few delicious suggestions for preparing Tofu.6

  • Tofu vegetable miso soup

Add a few pieces of cubed Tofu, fresh sliced mushroom, chopped onion, leafy greens and whisked eggs in a pot of boiling water. Add miso paste and salt to make a healthy bowl of Tofu soup.6

  • Rainbow fruit smoothie

Blend some frozen strawberries, mango, and soft Tofu with orange juice to make a nutrient-packed smoothie.6

  • Tofu pizza

Next time you order your pizza, add a few cubes of Tofu to your pizza toppings to make it healthy.6

People must take advice from an Ayurvedic physician before including Tofu in their daily diet. Further, we recommend not to replace or discontinue any ongoing treatment of modern medicine with any ayurvedic or herbal preparations of Tofu without taking the medical advice of a doctor. They will guide you with its form and dosage per your health condition.

Also Read: Is Soybean Oil Bad For You? Unraveling The Truth Backed By Science

Side Effects of Tofu:

Studies show that Tofu is safe to eat. However, people with a history of soy allergies may be affected by side effects.7 So, if you are allergic to soy products, look out for the following symptoms:

  • Hives (skin rash)
  • Itching
  • Eczema (skin inflammation)
  • Wheezing
  • Dizziness. fainting
  • Chest tightness, breathing difficulty, shortness of breath
  • Abdominal pain, diarrhoea, vomiting, nausea
  • Swelling of the throat or tongue. 7

Soy products may also have the following side effects if consumed in large amounts:

  • Soy products that have phytoestrogen may cause a low incidence of estrogen-related cancer and osteoporosis (a condition of low bone density). However, these conditions are lesser among Asians, who often eat soy products.1

However, if you observe any allergic reaction, immediately rush to the hospital and contact your doctors to get the proper treatment for your allergies.

Precautions to Take with Tofu:

Tofu, when eaten in moderation, is safe. However, general precautions must be followed.

  • People with soy allergies must avoid Tofu as it might increase the chances of allergies.7
  • People with osteoporosis must limit their Tofu intake as it might affect bone mineral density.7
  • Take precautions while giving it to children and the elderly because of their weak immunity; they might develop reactions in the body.
  • No major report on Tofu for pregnant and breastfeeding women. Hence, women at this stage must consult a doctor before having it.
  • You should not use Tofu to self-medicate on your own. It is essential to first speak with a doctor and have it if recommended.

Interactions with Other Drugs:

No significant studies relate the interactions between Tofu and other drugs. However, you should not presume that there are no interactions at all.

Hence, take advice from Ayurvedic doctors and they will direct you to a better way to have Tofu as an herb.

Frequently Asked Questions:

What is Tofu?

Tofu is called Soybean curd. It is prepared by curdling fresh hot soymilk with coagulants to form a curd, which is then pressed into soft cheese-like food. It is densely packed with plant protein used as a meat alternative.1,2

What are the different varieties of Tofu?

Tofu has three types: soft, medium-soft, and firm Tofu. The soft Tofu is not pressed and eaten as it is. Medium soft Tofu is used for everyday cooking. And firm Tofu is dried, grilled, fried, and fermented into processed food.2

Which are the essential vitamins of Tofu?

The essential vitamins in Tofu include vitamins C, A, B1, B5, B2, B3 and B9.4

What are the disadvantages of Tofu?

The significant disadvantages of Tofu may cause allergies in some people. The symptoms of soy allergies include skin rash, inflammation, itching, fainting, breathing difficulty, abdominal pain and throat swelling. In rare scenarios, Tofu may cause osteoporosis and estrogen-related cancer.1,7

What are the benefits of Tofu for Diabetes?

Tofu might have blood sugar-lowering properties as tofu contains proteins and it may help in reduce diabetes.1 However, diseases like Diabetes require proper diagnosis and treatments; therefore, consult a qualified physician before having Tofu.

References:

1. Eze N, Okwume U, Eseadi C, Udenta E, Onyeke N, Ugwu E, et al. Acceptability and consumption of Tofu as a meat alternative among secondary school boarders in Enugu State, Nigeria. Medicine. 2018;97(45(e13155)):1–7. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6250531/pdf/medi-97-e13155.pdf

2. T Ono. Soy (Soya) Cheeses. In: Benjamin Caballero, editor. Encyclop of Food Sci and Nutri. Second Edition. ScienceDirect: Academic Press; 2003. p. 5398–402. Available from: https://www.sciencedirect.com/science/article/pii/B012227055X011135

3. Food and Nutrition Information Centre. What are the benefits of Tofu? [Internet]. NAL| U.S. Department of Agriculture. [cited 2022 Sep 21]. Available from: https://www.nal.usda.gov/legacy/fnic/what-are-benefits-tofu

4. Food Data Central. Tofu, raw, firm, prepared with calcium sulfate. [Internet]. U.S. Department of Agriculture. 2019 [cited 2022 Sep 21]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients

5. Yakubu N, Oboh G, Olalekan A. Antioxidant and Hepatoprotective Properties of Tofu (Curdle Soymilk) against Acetaminophen-Induced Liver Damage in Rats. Biotech Res Interna. 2013;2013(230142):1–7. Available from: https://downloads.hindawi.com/archive/2013/230142.pdf

6. Health benefits of Tofu – MSU Extension [Internet]. [cited 2022 Sep 21]. Available from: https://www.canr.msu.edu/news/health_benefits_of_tofu

7. Soy Allergy: Symptoms, Treatments & Tests [Internet]. [cited 2022 Sep 21]. Available from: https://my.clevelandclinic.org/health/diseases/11320-soy-allergy

Disclaimer:The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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Tofu: Uses, Benefits, Side Effects By Dr. Smita Barode - PharmEasy Blog (2024)

FAQs

Tofu: Uses, Benefits, Side Effects By Dr. Smita Barode - PharmEasy Blog? ›

Eating tofu and other soy foods every day is generally considered safe. That said, you may want to moderate your intake if you have: Breast tumors: Because of tofu's weak hormonal effects, some doctors suggest that people with estrogen-sensitive breast tumors limit their soy intake.

What happens if you eat tofu everyday? ›

Eating tofu and other soy foods every day is generally considered safe. That said, you may want to moderate your intake if you have: Breast tumors: Because of tofu's weak hormonal effects, some doctors suggest that people with estrogen-sensitive breast tumors limit their soy intake.

What are the pros and cons of eating tofu? ›

Incorporating tofu into your daily meals and snacks can bring several health benefits. Those benefits include brain health promotion, ease of menopause symptoms, and heart disease prevention. However, eating tofu has some risks, as it might lead to digestive issues or interact with certain medications like MAOIs.

What does tofu do to the female body? ›

Studies show that the estrogens in tofu (and other soy-based foods) cut down how often women in menopause get hot flashes and make them less severe. Coronary heart disease. Plant estrogens may help make it less likely that you'll get heart trouble. That's because they improve how well your endothelium works.

What are the side effects of tofu tablets? ›

Side Effects of Tofe are Headache, Diarrhea, High blood pressure, Rash, Pneumonia, Bronchitis (inflammation of the airways), Tuberculosis, Nasopharyngitis (inflammation of the throat and nasal passages), Urinary tract infection, Cellulitis, Herpes zoster, Diverticulitis, Appendicitis, Anemia (low number of red blood ...

Are there side effects to eating too much tofu? ›

The most common side effects of soy are digestive upsets, such as constipation and diarrhea. Soy may alter thyroid function in people who are deficient in iodine. Current evidence indicates that it's safe for women who have had breast cancer or who are at risk for breast cancer to eat soy foods.

Does tofu detox your body? ›

Soya products like miso, tofu and edamame (also called green soybeans) are all diuretics, which help in the detoxification process as they increase the flow of urine and help flush out impurities through the kidneys in the form of urine (I personally recommend soya only in moderation as it can lead to hormonal ...

Is tofu good or bad for gut? ›

Soy has actually been found to increase the good bacteria in the gut, leading to overall better gut health when consumed. This might help explain why soy foods have been associated with healthier outcomes as we are learning more and more about how connected a healthy gut is to an overall healthy body.

Is tofu anti-inflammatory? ›

Tofu contains several anti-inflammatory, antioxidant phyto-chemicals making it a great addition to an anti-inflammatory diet. Tofu is also a good source of 'complete' protein – meaning that it has a well-balanced amino acid profile – in addition to fiber, potassium, magnesium, iron, copper and manganese.

Does tofu raise estrogen? ›

Soy comes from soybeans. It's made of isoflavones, which are a type of plant estrogen. It is structurally different from the estrogen in our bodies, and plant-based estrogen does not convert into the estrogen our bodies make when we eat it.

How much tofu should a woman eat a day? ›

As a general rule of thumb, though, it's okay to eat tofu every day. "The Food and Drug Administration has recognized that 25 grams of soy protein per day may help reduce cholesterol levels," says Manaker. "Some experts recommend eating four soy servings a day for heart health, which can include tofu.

Is tofu bad for cholesterol? ›

Soy. Eating soybeans and foods made from them, like tofu and soy milk, was once touted as a powerful way to lower cholesterol. Analyses show that the effect is more modest — consuming 25 grams of soy protein a day (10 ounces of tofu or 2 1/2 cups of soy milk) can lower LDL by 5% to 6%.

What is the healthiest kind of tofu? ›

Silken tofu contains only about half the calories and fat, while firm tofu contains over twice the protein. The reason for this is water content. Silken tofu contains the most water, while firm tofu is drier and more dense.

What is the downside of tofu? ›

Health Cons

Much of the controversy surrounding soy foods, including tofu, is the presence of isoflavones — a type of plant estrogen thought to disrupt hormonal function and possibly increase breast cancer risk by raising levels of estrogen in the blood.

Who should not take soy supplements? ›

Soy may increase the risk of bleeding, especially if you also take blood thinners such as warfarin (Coumadin), clopidogrel (Plavix), or aspirin. People who take antidepressants called MAOIs, such as phenelzine (Nardil) and tranylcypromine (Parnate), should not eat soy foods or take soy supplements.

Is tofu good for high blood pressure? ›

Are soyfoods a good fit for people with high blood pressure? Absolutely. Low sodium soy products such as unsalted edamame, roasted (unsalted) soy nuts, soy milk, tempeh and tofu can make important contributions to heart-healthy diets.

How much tofu can I safely eat in a day? ›

“The FDA recommends that consuming about 25 grams of soy protein per day will have beneficial outcomes, including lowering cholesterol levels.” If you're concerned about your soy intake or your diet, talk to your doctor or a registered dietitian to ensure you're eating the best foods for your needs.

Can you eat tofu 3 times a week? ›

He noted that his own family eats tofu around three times per week. He added that as long as people avoid preparing tofu with a lot of sugar, salt, or saturated fat, tofu can be “a very healthy food, almost universally.”

Is tofu good for gut health? ›

General Gut Health

One study found that consuming soy products led to an increase in the healthy bacterias bifidobacteria and lactobacilli in the gut. Both of these bacteria have been found to help decrease risk of chronic diseases.

Is tofu inflammatory? ›

Tofu and tempeh.

Studies suggest people who eat soy-based foods have lower odds of inflammation-related diseases like heart disease, diabetes, and some cancers. Nuts and legumes, Tree nuts like almonds and walnuts, along with peanuts, are rich in unsaturated fats, along with anti-inflammatory vitamins and minerals.

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