Benefits, Health Benefits and Disadvantages of Tofu

Food Health healthy living

Almost everyone is familiar with cheese, but very few people are aware of the ‘tofu’ that looks like cheese. It is mostly used by vegan (vegan-animals avoiding animal products) people. Tofu is considered a good source of nutritious ingredients, due to which the benefits of eating tofu can be many. In this article of Stylecrase, we will try to give as much information as possible about the benefits of tofu cheese. Here we will not only tell what tofu cheese is, but also share the advantages and disadvantages of tofu and recipes. Therefore, for every information related to tofu cheese, read this article till the end.

What is Tofu? –

Tofu is a food made from soy milk. It is made like fine paneer, the only difference being that soy milk is used in it. It looks like cheese and can also be called tofu cheese or soy cheese. Tofu contains calcium, iron and many other nutritional elements (1). Later in the article, we will not only tell the benefits of eating tofu, but will also give information about the method of making tofu.

How does tofu taste?

It is slightly different from cheese in taste. It is less soft than cheese. If seen, it has no taste of its own. It also depends on the way it is made. The type of spice used to make it can have the same taste. It depends on the technique of tearing soy milk. It is possible that some people find it mildly sour.

Keep in mind that the benefits of tofu cheese mentioned here can be helpful in preventing disease or reducing some symptoms in the state of illness. Do not consider them a cure for any serious health problem. Let’s know the benefits of tofu cheese:

Tofu contains isoflavones

Tofu is a good source of isoflavones. Isoflavones are a type of polyphenols that may reduce the risk of hormone-related cancer. Women may reduce their risk of breast and ovarian cancer if they include balanced amounts of soy-rich foods in their diet (2).

Benefits of Tofu for Heart

Consumption of tofu can also reduce the risk of heart disease. This is revealed in a study. Men and women who consumed tofu once a week were found to have a lower risk of heart disease than those who consumed tofu only once a month. Isoflavones present in tofu may be helpful in reducing the risk of heart disease (3). To reduce the risk of heart disease, tofu can be included in the diet at least once a week (4).

Benefits of Tofu for diabetes

Tofu can also be beneficial to avoid diabetes. Diabetic patients may include protein-rich tofu in their diet (5). Soy-rich tofu is a low-carbohydrate food, which can be beneficial in diabetes (6). Keep in mind that diabetic patients should consume unsweetened tofu, because sweet soy foods can increase blood sugar levels. This is confirmed by the research paper available on the website of NCBI (National Center for Biotechnology Information) (7).

Tofu for Kidney

Tofu can be beneficial for kidneys. Research published on the NCBI website has revealed that soy protein puts less stress on the kidneys than other high quality proteins. This may reduce the risk of kidney problems in diabetes (6). People with kidney problems may include tofu in their diet (8). Nevertheless, seek medical advice about this once, as the consumption of tofu also depends on the patient’s condition.

Good choice of carnivores

Tofu can be a good alternative to carnivores. Tofu is a source of protein. Therefore, for those who do not eat non-veg or dairy products, tofu may be a good choice. One can make their diet a complete diet by incorporating tofu in a healthy diet plan (9).

The Benefits of Tofu for Weight

The problem of increasing weight can be reduced to some extent by correct routines and balanced diet. For this, it may be a good option to include tofu in the diet. In fact, a study published on NCBI website has revealed that soy products or its supplements can have an effect on obesity problem. Its intake can reduce appetite and also reduce excess body fat (10). In another study, isoflavones present in soy products have been found to be helpful in weight loss (11). Many people thus include tofu in the weightloss diet.

Tofu for Liver

Tofu can also be used to keep the liver healthy. According to a research published on the NCBI website, Darsal, the mice had liver damage due to the acetaminophen drug. In this way, giving him tofu has seen positive changes in his liver. The antioxidant and hepatoprotective properties present in tofu may be helpful in reducing the risk of liver damage (12).

Tofu for menopausal symptoms

Tofu can also be beneficial in menopause (menopause after one age). Indeed, it may provide some degree of relief from symptoms of hot flashes after menopause (13). In hot flashes, women suddenly feel intense heat or sweat in the body.

However, there is some doubt about the consumption of soy-rich foods in menopause. According to research published on NCBI website, four out of 10 studies found that intake of soy diet can have harmful effects. At the same time, one result was found that soy-rich diet can worsen the symptoms. At the same time, it was also found beneficial in some cases (14). So, in case of menopause, it would be better to ask for a doctor’s intake of tofu.

Benefits of eating tofu for bones

Calcium is a nutrient that is beneficial for bones. Many people may be surprised to know that the body stores up to 99 percent of its calcium, to strengthen bones and teeth. In this case, the consumption of tofu may be a good substitute for calcium (15). Those who do not consume milk or non-vegetarian diet can also eat tofu.

Protein-rich Tofu

Like other nutrients, protein is also essential for the human body. Every cell in the human body is made up of protein. Protein is essential for children, adults and pregnant women. Not only this, protein is also important for energy in muscles, bones and body. In this case, tofu can be consumed to include protein in your diet. Tofu is a good source of protein (16).

Tofu for cancer prevention

Consumption of tofu can also be helpful in preventing cancer. Indeed, isoflavones and soy proteins present in tofu may reduce the risk of breast cancer and ovarian cancer (2) (17). Including tofu in the diet can not only be healthy, but can also prevent the risk of serious illness. Also, we should clarify that cancer is a fatal disease. Tofu can only prevent cancer, but if someone has cancer, they should be treated by a doctor.

Tofu for Skin

Consumption of tofu can also be beneficial for the skin. Indeed, isoflavones present in soy products may be useful for skin health. Consumption of soy product or its supplements can improve the problem of wrinkles and pigmentation on the skin. Not only this, isoflavones can also improve the elasticity of the skin (18).

Tofu for hair health

Consuming tofu can also be beneficial for hair. Actually, protein is an important nutrient for hair. Protein deficiency can cause hair loss (19). In this case, protein-rich tofu can be useful for hair. Consumption of tofu can also help prevent hair loss (20).

Method of preparation of Tofu from Soybean Milk –

Material :

One to two liters of soybean milk
Two lemons
Three to four cardamoms
A big pot
A sieve
A clean cloth
How to make Tofu:

First of all, pour the soybean milk in a pot and add it to the gas to boil.
Keep in mind that while boiling the milk, keep stirring it continuously, if it is not done, then the milk may turn black from below.
In the meantime add cardamom.

When the milk boils, turn off the gas.
Allow the milk to cool slightly.
Then after some time pour lemon juice in milk and keep stirring the milk.
Now take a big pot and place a clean cloth over the sieve and sieve over it.
Now sieve the milk in it and remove the ilyachi.
Then squeeze lightly, separate the water from the milk.
Then wash the filtered tofu with clean water to remove the sourness of the lemon.
Then wrap the tofu in the same cloth as you would when making paneer.
Now put some heavy items like Chakla or any heavy utensil on it.
After a few hours, remove the weight and the clothes, take the cheese like tofu is ready.
Now separate the remaining water and cut the tofu into small pieces like cheese.
Now we know how many types of tofu are there.

Types of tofu

Although there are many types of tofu, but here we are giving information about some main types only.

Silken – Also known as Japanese style tofu. It contains high amount of water. It is used in dressings, dips (a type of sauce) and smoothies.
Regular Tofu – This is a common type of tofu, which is used in food. It is fried, made into soup and used as a vegetable.
Firm – It is also similar to regular tofu. It is available in supermarkets. It is often kept in liquid or water, but now it is also coming in the packet.
Extra firm – It contains less water and is slightly harder. It can be easy to pan fry or deep fry. It can also be used in making sandwiches.
Super Firm Tofu – It is very thick. This can be a good substitute for meat.

How can you use tofu in food? –

Here are some ways you can use tofu in food:

Tofu can be used in sandwiches.
Like paneer, you can make tofu vegetable.
Tofu can be eaten lightly.
Tofu can be eaten by making scramble.
Pan-fry tofu can be eaten.
Tofu can be eaten with salad.
Tofu can be consumed with soup.

How to buy the right tofu and store it? –

How to buy the right tofu:

Tofu can be found both packaged and uncovered.
When buying packaged tofu, see the packaging and how long it can be used in the packet.
If taking open tofu, check its water. Remember that water should not be foamy.
Choose fresh water tofu.
When buying tofu, check it thoroughly. If you see something like a stain or mildew in the tofu, do not buy it at all.
Take care of the color of tofu, tofu can range from white to light yellow.

How to store Tofu: –

Packed tofu can be stored in the refrigerator for a short week or until its use date.
Open tofu can be placed in water in a vessel.
It can be kept in water for a week.
Keep in mind that during this time keep changing the water of tofu daily.

Disadvantages of eating tofu –

There is no doubt that the benefits of eating tofu are many, but excessive intake can also have side effects of tofu cheese. So here are the disadvantages of soy cheese:

If someone is allergic to soy products, he may have stomach pain, constipation or diarrhea (2).
Consumption of tofu can adversely affect the brain of older people (23). It may also affect memory (24).
Excess intake can cause blood clotting problem (25).
Excess intake of soy products during pregnancy can negatively affect fetal development (25).
Tofu is a soy product and the effect of phytoestrogens present in soy products can be harmful for men. Excess intake of this can affect men’s sperm. Not only this, it can also affect the sexual ability of men (26).

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