A main food in Asia, tofu is an often overlooked protein source in the United States. But as it jumps onto menus, even in fast-casual chains like Chipotle, people are increasingly welcoming it as a healthy meat replacement. And the proposed health benefits of tofu — from cancer prevention to lowering the risk of heart disease — have given it a reputation as one of the best foods you can eat.
What is tofu, exactly, and what is it made of? Tofu is processed soybean curd. It’s a popular plant-based protein option that’s eaten around the world, particularly in East Asia.
Is tofu good for you or bad for you? There’s no reason to fear this mineral-rich vegetarian protein source — tofu is good for you. Given that tofu is made from soybeans, it’s a rich source of powerful anticancer plant compounds, heart-protecting saponins, as well as minerals like calcium. It’s also a good source of iron, which is particularly important for people following a vegetarian diet or vegan diet, or pregnant women who may be running low in this nutrient.
What’s more, people who consume the greatest amounts of isoflavones have a lower blood pressure on average, compared with those who eat the least, especially among African-Americans, according to the results of a study published in the Journal of Clinical Hypertension. Isoflavones may stimulate nitric oxide, which helps improve blood flow in arteries, the researchers suggest. Finally, soy foods, particularly tofu, are the main food of the diet of Okinawans, some of the longest-living people on earth. It’s thought that replacing meat with tofu may reduce blood cholesterol, decreasing the risk of heart disease.
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