An introduction to tofu

Tofu, or bean curd, is a popular food derived from soya. It is made by curdling fresh soya milk, pressing it into a solid block and then cooling it – in much the same way that traditional dairy cheese is made by curdling and solidifying milk. The liquid (whey) is discarded, and the curds are pressed to form a cohesive bond. A staple ingredient in Thai and Chinese cookery, it can be cooked in different ways to change its texture from smooth and soft to crisp and crunchy.


The origins of tofu

Like many soya foods, tofu originated in China. Legend has it that it was discovered about 2000 years ago by a Chinese cook who accidentally curdled soy milk when he added nigari seaweed. Introduced into Japan in the eighth century, tofu was originally called ‘okabe‘. Its modern name did not come into use until 1400. By the 1960s, interest in healthy eating brought tofu to Western nations. Since that time, countless research has demonstrated the many benefits that soya and tofu can provide.

Nutritional highlights

Tofu is a good source of protein and contains all nine essential amino acids. It is also a valuable plant source of iron and calcium and the minerals manganese and phosphorous. In addition to this, it also contains magnesium, copper, zinc and vitamin B1.

An excellent food from a nutritional and health perspective, tofu is thought to provide many of the same benefits as soya beans.

A 100g serving contains:

73 kcal

4.2g fat

0.5g sat fat

0.7g carbohydrate

8.1g protein

Research

Soya protein (from which tofu is derived) is believed to help lower levels of bad cholesterol (LDL). Tofu contains phytoestrogens called isoflavones – a group of chemicals found in plant foods. They have a similar structure to the female hormone oestrogen and therefore mimic the action of oestrogen produced by the body. They naturally bind to oestrogen receptor sites in human cells including breast cells – potentially reducing the risk of breast cancer.

Due to the phytoestrogen content of soya, many women decide to include soya-rich foods like tofu in their diet as they enter the menopause. During the menopause, the body’s natural production of oestrogen significantly reduces, and symptoms may arise. As phytoestrogens act as a weak oestrogen, they may help relieve symptoms by boosting levels slightly, reducing hot flushes in some women.

Genetics, your gut microbiota and environmental factors play a huge part in how our bodies react to certain foods, so, as yet, we can’t say whether a diet rich in phytoestrogenic foods is beneficial or not. If you are a vegetarian or vegan, soya-based foods like tofu can be an invaluable part of your diet.

How to select & store

Tofu can be acquired in bulk or individual packages, both of which are refrigerated. It’s sold in sealed containers kept at room temperature, which do not need refrigeration until they are opened. When opened, all tofus needs to be rinsed, covered with water and kept in a refrigerated container. To keep the tofu fresh for up to one week, the water should be changed often. If kept in the original package, you can freeze it for up to five months.

Given its neutral taste and range of consistency, tofu has an amazing ability to work with almost all types of flavours and foods. Extra firm tofus are best for baking, grilling and stir-fries, while soft tofu is suitable for sauces, desserts, shakes and salad dressings. Of course, it is up to you to experiment! Try slicing, marinating and grilling it, or chopping it up into smallish pieces and frying it with garlic until golden. Silken tofu is a creamy, softer product.

Safety

Tofu and all soya products contain large amounts of oxalate. Individuals with a history of kidney stones containing oxalate should avoid over consuming soya products.

Before changing your diet, it is advisable that you speak to your GP or an alternative health professional.

Recipe suggestions

Firm tofu makes a great addition to a stir-fry:

Tofu, greens & cashew stir-fry

Sesame noodles with tofu

Experiment with tofu in some classic recipes:

Tofu & spinach cannelloni

Spicy tofu kedgeree

Veggie Thai red curry

Or something a little more unusual:

Tofu & vegetable patties

Devilled tofu kebabs

Tofu is also a great addition to salads:

Soba noodle & edamame salad with grilled tofu

Summer vegetable bowl

This page was last reviewed on 4th November 2019 by Kerry Torrens.

Kerry Torrens BSc. (Hons) PgCert MBANT is a Registered Nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.

Jo Lewin is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. Follow her on Twitter @nutri_jo.


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