Tofu

What is Tofu?

A staple in Asia for 2,000 years, Tofu is known for its extraordinary nutritional benefits, as well as its versatility. Tofu, also known as soya curd, is a soft cheese-like food made by curdling Soya milk with a coagulant. Tofu is a rather bland tasting product that easily absorbs the flavours of the other ingredients. Tofu is sold in water-filled packs or in aseptic cartons. Fresh tofu is usually packaged in water and should be refrigerated and kept in water until used. If the water is drained and changed daily, the tofu should last for one week. Tofu can be frozen for up to three months. Freezing will change its texture however; it will make the tofu slightly more chewy.

Types of Tofu

Firm Tofu

Firm tofu is dense and can be cubed and stir-fried, grilled, scrambled, pickled, smoked, baked, barbecued or served in soups. Firm tofu is higher in protein, fats and calcium than other types of tofu.

Soft Tofu

Soft Tofu is more suited for recipes in which tofu needs to be blended.

Silken Tofu

Silken Tofu has a creamy structure and is also used in blended dishes. In Japan, silken tofu is consumed as such with some soy sauce.

Benefits of Tofu

Rich in Nutrients

Tofu is rich in both high quality protein and B-vitamins. Tofu is, therefore, an excellent substitute for meat in many vegetarian recipes. As opposed to Soya milk, Tofu contains a lot of calcium. This calcium originates from the coagulant (gypsum). When making Tofu, the Soya proteins are precipitated with calcium, providing Tofu with a ready source of calcium. Calicum in tofu contributes to the prevention of osteoporosis.

Calcium- the crucial link

Calcium is an essential nutrient your body needs every day. You may already know that it helps build and maintain healthy teeth and bones. Calcium also keeps your heart beating steadily, your blood working correctly and your nerves and muscles in good shape.

Calcium keeps your body running smoothly. Because your bones are made from calcium, if you do not get enough from your daily diet, your body "steals" the calcium from your bones. This "stolen" calcium is then used throughout your body for the other functions it serves. That's bad news for your bones. This can reduce your bone strength and lead to osteoporosis, a potentially crippling disease of thin and fragile bones.

Building strong bones

Nearly 10 million people in the United States are affected by osteoporosis. Another 18 million are at risk from developing it due to low bone mass. Building and maintaining strong bones is the best way to prevent osteoporosis.

• Get the daily recommendation for calcium (see chart below).
• Keep active, particularly with weight bearing exercises. This causes your bones to build and maintain mass.
• Eat a diet rich in fruits and vegetables. Many fruits and vegetables are good sources of calcium; including them in your diet can ensure you're getting calcium at every meal.
• Avoid excessive alcohol consumption. Some studies have shown that alcohol consumption can inhibit calcium absorption.
• Don't smoke. Smoking causes the body to lose calcium.

Soya protects your bones

Adding Soya to your diet is an effective step in building and maintaining strong bones. Soya foods can be a good source of calcium- if they are enriched. For example, calcium-enriched Soya milk or tofu can be a good source of calcium. Beyond this, however, research shows a strong link between eating Soya and good bone health. Soya protein has a positive impact on calcium levels in the bones because it enhances calcium retention. In some studies, not only was soy consumption shown to increase bone density, it also improved the quality of the bone. Research has shown that Soya protein acts to protect bone health and bone mass. To keep your bones healthy, incorporate soy into your diet.

Calcium Requirements

The UK Department of Health recommended Reference Nutrient Intake (RNI) for calcium is as follows. The RNI is a daily amount that is enough or more than enough for 97% of people. The RNI is similar to the Recommended Daily Amount used previously in the UK.

The 1989 US recommendations are generally slightly higher. In 1994 the US recommendations for children aged 1-10 was increased from 800mg to 1,200mg daily and for young adults aged 11-24 years it was increased from 1,200 to 1,500mg. During pregnancy and breast feeding women in the USA are now advised to have 1,400mg calcium daily and American men and women over the age of 50 years are advised to increased their calcium intake towards 1,500mg because the intestinal absorption of calcium declines with age.

Easy to digest

An additional benefit of Tofu is that it is extremely easy to digest. This is because the Soya bean's fibre is removed during the manufacturing process.

Reduce cholesterol

As most other Soya foods, Tofu reduces heart disease by lowering the level of the "bad" LDL cholesterol, and as the result maintaining the level of "good" HDL cholesterol.

Rich in isoflavones

Tofu is rich in isoflavones. When making Tofu, the Soya isoflavones, genistein and daidzein, remain bound to the Soya protein. Firm Tofu contains about 35 mg isoflavones per 100g. Isoflavones will reduce the risk of osteoporosis, a disease associated with reduced bone density and increased bone fractures. Isoflavones will also lower rates of breast cancer and prostate cancer, and reduce menopausal symptoms including mood swings and hot flushes.

Nutritional values of Tofu

Tofu is an excellent source of high quality protein and and contains some B-vitamins. If calcium sulphate is used as coagulant then the tofu will be rich source of calcium. As all whole Soya products, tofu also contains isoflavones.