Not quite. Scientists, nutritionists, and foodies alike have been caught up in the controversy for years now, some touting the nutritional benefits of soy and others pointing out its possible connection to conditions like mineral deficiencies, mood swings, infertility, and even cancer.
What we are saying is that it would be smart to be more conscious of our soy consumption, especially when it comes to uber-popular soy products like tofu. Unlike other soy products, which are most often found in extremely processed foods like baked goods and junk food, tofu is frequently used in homemade mousses and puddings, stir-fries, and a whole range of vegetarian soups.
Putting aside all the previously mentioned potential health risks to excessive soy consumption, one simple fact remains: tofu does not make for a happy stomach.
Tofu is made from coagulated soy milk, not whole soybeans. In addition to the lack of fiber, tofu is also lacking in other departments. Human food production uses six percent of globally produced soy, while 70 percent is fed to livestock in the meat and dairy industries. Beef production itself is a leading cause of Amazon deforestation. Oxford University researchers found that cutting out meat and dairy could lead to a 73 percent reduction per person.
Protein is essential for building and repairing muscle tissue. Tofu has plenty. Samantha Gades via Unsplash. Tofu is low in fat and high in protein per calorie. A typical calorie portion of unfermented tofu contains approximately 11 grams of protein, whereas a calorie portion of conventional ground beef contains just 8.
This makes tofu a popular choice for people attempting to maximize their plant-based protein consumption or while monitoring their overall caloric intake.
Extra-firm tofu is typically the highest in protein, while soft and silken tofu contain marginally less than the firmer options. Soybeans themselves are a complete protein and contain all the essential amino acids required for a healthy diet.
One-hundred grams of tofu also contains around 5. It is also a good source of magnesium and phosphorus. According to the FDA, 94 percent of all seeds planted in the U. While much of the global soy yield is GMO, there is little concrete evidence to suggest that genetically modified foods are harmful to humans who consume them. But the subject remains contentious, and some people opt out of consuming GMO products where possible.
Fortunately, non-GMO soy products are widely available, including many clearly labeled varieties of soya milk, tempeh, and tofu. So while a significant proportion of global soy production is GMO, there are plenty of tofu options for those that want to avoid modified foods. Not all tofu contains GMOs and the myth about its effect on hormonal health is widely debated.
First, the soybeans are processed with water to make soymilk. Next, the soymilk is simmered with coagulants, such as nigari seawater extract or calcium sulfate, until the curds begin to separate. Lastly, the curds are strained out and pressed into a solid block. The longer the curds are pressed, the less water the resulting tofu contains. Read More: Healthy Tofu Recipes. Tofu has a distinctive texture and taste. It has a creamy mouthfeel, almost like soft cheese, but the flavor is very mild.
You can eat tofu fresh out of the package, but cooking it greatly enhances the texture and flavor. Figuring out what to do with tofu isn't too hard, since it absorbs the flavor of the ingredients around it.
There are several different types of tofu: silken , soft , medium , firm , extra firm and super firm. Each of these are classified by the amount of water they contain-silken tofu has the most while super firm has the least. But how do you know which one to buy? Here's a breakdown of common tofu types and their uses. This type of tofu has the highest water content and a smooth, custardlike texture. It's much too delicate to cook, and it's best used straight from the package as a base for salad dressing , smoothies, soups, dips and sauces.
Medium tofu isn't as delicate as silken tofu, but it still won't hold up to vigorous cooking methods like stir-frying. It's best marinated and baked for salads and rice dishes or incorporated into puddings or pie fillings. These tofu varieties contain the least amount of water and feel the most solid to the touch. Because they contain less water, they're also much easier to get crispy during cooking. Use firm tofu in rice dishes, stir fries, sandwiches and more. Keep in mind that most nutrition labels reflect a 3-ounce serving , which is about the size of a deck of cards.
Here's a nutrition breakdown of silken and firm tofu from Nasoya keep in mind that tofu nutrition varies slightly by brand :. For relatively similar serving sizes, the nutrition differences between silken and firm tofu are pretty big. Silken tofu contains only about half the calories and fat, while firm tofu contains over twice the protein.
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