Tofu: Not Just for Vegetarians

Article by healthybalance.com staff
Posted on April 24, 2008

Do you think tofu is just for vegetarians? Think again! Even if you enjoy beef, chicken and pork as part of your regular diet, eating tofu can provide you with a host of health benefits.

Once a rare ethnic staple found only in Asian grocery stores, tofu now sells year ‘round in your local supermarket. Sometimes referred to as the “cheese of Asia,” tofu is like cheese in that it is made from curdled milk—but not cow’s milk, soymilk. Its soy source is what gives tofu the edge when it comes to health benefits.

Mighty minerals. As nutritional science continues to uncover the mysteries of how our bodies process and use foods, the important role that minerals play is becoming ever more evident. Tofu contains healthy amounts of manganese, iron, selenium, copper, phosphorus, calcium and magnesium.

These minerals have given tofu a reputation for building healthy hemoglobin, blood vessels, bones and joints while discouraging rheumatoid arthritis. The calcium in tofu can also help you stave off osteoporosis. The antioxidant properties of selenium help your body resist cancers and inflammation as well as asthma and arthritis symptoms.

Proven protein. For a little white block of food, tofu delivers a mighty punch of protein. Just four ounces of tofu provides nearly 20% of your daily protein requirements. This protein gives you even more value when you consider that it has less than one gram of saturated fat and only 86 calories.

A soy protein, tofu can give you an added health boost: lower total cholesterol levels, lowered risk of heart disease, alleviation of menopausal symptoms and prevention of postmenopausal osteoporosis.

Fat-friendly as fish. Do you feel like you’re swimming upstream when it comes to including fish in your diet? After all, you’ve read about the important omega-3 fatty acids that fish provide. Well guess what? Tofu has omega-three, too! In fact, a four-ounce serving provides 14.4% of the daily value. Why do you need omega three fatty acids? They help maintain healthy heart rhythms and arteries and lower your risk of heart attack.

Tofu 101
So, now that you know tofu is good for meat-eaters, too, what are you going to do with that wet lump of curd when you get it home from the grocery store? For starters, watch the expiration date—it does go bad. Once opened, rinse it daily and always store it in the fridge.

Here are some easy ideas for incorporating tofu into your diet. But don’t stop here! Endless gourmet opportunities await you. Check out any vegetarian or Asian cookbook for even more ideas.

• Breakfast: scramble soft tofu with fresh steamed vegetables. Add some turmeric for flavor and a yellow, egg color. Serve as is or wrapped in a tortilla with beans and salsa.
• Lunch: Add cubes of firm tofu to miso, tomato or any other soup for a delicious dash of protein.
• Snack: Blend a delicious dip of soft tofu, garlic, lemon juice and olive oil.
• Dinner: Stir-Fry firm tofu with your favorite vegetables, curry or soy sauce. Serve with rice or pasta.
• Dessert: Blend soft tofu with fruit and honey. Chill for an alternative to ice cream.