Health experts have explained how a popular vegan food is a great source of protein while being low in calories. At a time of year when many people will be thinking about eating more healthily, it could be a good food to get into your diet.
Considered a superfood because of its many health benefits and nutrients, tofu is a soy-based food made from soybeans, water and a class of ingredients called coagulants that keep the two together, experts at Harvard Medical School explained. It originated in China and comes in different varieties.
These are categorised by firmness. Tofu can be eaten in many different ways – including being baked, steamed, stir-fried and grilled.
The experts explained: “Tofu is rich in protein, calcium, manganese, copper, and selenium, though the precise amount of nutrients, vitamins, and minerals found in a given amount of tofu will vary by the brand and firmness you select. Tofu is also relatively low in calories compared to other protein sources. And while it’s higher in fat than some other foods, most of that fat is the heart-healthy polyunsaturated type.”
They did caution that the safety of eating soy had been “hotly debated in the nutrition community for years”. This is because research in animals suggested it could be linked to an increased risk of certain cancers.
However, they went on to say that human studies did not show the same results. Therefore, they said, there is currently no evidence linking major health concerns to eating tofu, although anyone with a soy allergy should not eat it.
The Harvard experts said there are generally four types of tofu in shops:
- Silken tofu: This is the softest form of tofu, and it’s typically used in creamy dishes.
- Medium tofu: Firmer than silken tofu but still soft, medium tofu is best incorporated into dishes where the tofu doesn’t need to hold its shape.
- Firm tofu: Firm (and extra-firm) tofu is sold in a solid block. This type of tofu holds its shape even when you cut it. It can be used in a number of recipes and preparations.
- Extra-firm tofu: The densest form of tofu is even more versatile than firm tofu because it can stand up to frying and grilling and still hold its shape. It also absorbs more flavour from marinades than other types of tofu.
Tofu recipes
The expert recommended a variety of ways to cook tofu:
- scrambles
- stir-fries
- smoothies
- salads (top your salad with air-fried tofu for a change from grilled chicken, canned tuna, or steamed salmon)
- soups (dice up some firm or extra-firm tofu and drop it into a simmering pot of your favourite soup).
They recommended removing the excess water out of firm or extra-firm tofu before cooking it by taking the block of tofu out of its packaging, wrapping it in a clean towel, positioning it between two plates and placing something heavy on top. It should then be left for several hours before pouring off any excess liquid.
Tofu can also be marinated before cooking to add flavour. Let the tofu soak in either wet or dry ingredients for several hours – alternatively, simply add a sauce while cooking.