SUMMARYĪll soy foods, including tofu, contain isoflavones, which are believed to be the main cause of tofu’s health benefits. However, a comprehensive review of relevant studies by the European Food Safety Authority (EFSA) concluded that isoflavones don’t increase breast, thyroid, or uterine cancer risk in this population ( 13). One common fear is that the isoflavones in tofu may increase the risk of cancer, especially in postmenopausal women ( 12). Many of the health benefits of tofu - including reduced risk of cancer, diabetes, and heart disease - are attributed to its high isoflavone content. To put this into perspective, a 3.5-ounce (100-gram) serving of firm, calcium-set tofu offers about 60 mg of soy isoflavones, while 1 cup (240 mL) of soy milk contains only about 28 mg. For example, isoflavones don’t stimulate vaginal maturation or increase markers of inflammation ( 12).Įach gram of soy protein provides about 3.5 mg of isoflavones ( 12). In other cases, these compounds don’t act like estrogen. In some cases, isoflavones behave like the hormone estrogen, although their effect is weaker. These function as phytoestrogens, meaning that they can attach to and activate estrogen receptors in your body. Soybeans contain natural plant compounds called isoflavones. Soaking, sprouting, or fermenting soybeans before making tofu reduces the antinutrient content. Tofu contains antinutrients such as trypsin inhibitors and phytates. For example, phytates may act as a natural iron regulator, protecting your body from absorbing high levels of iron from animal foods ( 6). In certain cases, antinutrients may even provide a few health benefits. For this reason, the nutrients found in fermented, probiotic soy foods - such as miso, tempeh, tamari, and natto - tend to be more easily absorbed ( 9, 10, 11). For instance, sprouting soybeans before making tofu reduces phytates by up to 56% and trypsin inhibitors by up to 81% while increasing protein content by up to 13% ( 8).įermentation can also reduce antinutrient content. Soaking or cooking soybeans is a good way to reduce their antinutrient content ( 6, 7). However, these compounds may make it more difficult to meet your nutrient needs if you follow a nutrient-poor or very restricted diet. This may also cause indigestion, trigger abdominal pain, and reduce the absorption of certain minerals ( 7).Īntinutrients aren’t typically a cause for concern if you follow a varied, nutrient-rich diet. These compounds block trypsin, an enzyme needed for the proper digestion of protein. These compounds may reduce the absorption of minerals such as calcium, zinc, and iron ( 6). Tofu contains these two types of antinutrients: These compounds are naturally found in plant foods and lower your body’s ability to absorb nutrients from food. Like most plant foods, tofu contains several antinutrients. It also contains many important vitamins and minerals, including calcium and manganese. Tofu is low in calories but high in protein and fat. For instance, nigari-set tofu contains slightly more fat and potassium but less protein, fiber, and calcium than calcium-set tofu ( 4, 5). The nutrient content of tofu varies depending on the type of coagulant used to make it. Since tofu has a lot of nutrients in relatively few calories, it’s very nutrient-dense. One 3.5-ounce (100-gram) serving of firm, calcium-set tofu offers ( 4): It also provides fats, carbs, and a wide variety of vitamins and minerals. Tofu is high in protein and contains all the essential amino acids your body needs. It’s often made from GMO soybeans, so if you’re worried about GMOs, organic tofu is your best option. Tofu is made from condensed soy milk in a process similar to cheese making. In the meantime, if you’re worried about GMOs, try purchasing only tofu that’s labeled organic and GMO-free. GMO crops have genes added to them to improve their growth, pest resistance, nutrient content, and ease of farming ( 1, 2).Īlthough more studies are needed on the long-term health effects of GMOs, some people are concerned about their effects on the environment and human health - particularly for those who are predisposed to allergies ( 3). Most of the world’s soybeans are grown in the United States, and a large proportion is genetically modified (GMO). Nigari, a mineral-rich coagulant that’s left over after salt is extracted from seawater, is used to help tofu solidify and keep its form. Tofu, which originated in China, is made of condensed soy milk that’s pressed into solid white blocks in a process similar to cheese making.
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