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HEALTHY FOODS - TOFU
Why should I be eating tofu?Anyone with high cholesterol or at risk of coronary artery disease. Consumption of soy protein such as tofu has been shown to lower cholesterol and triglyceride levels
Menopausal women or women suffering from hormonal imbalances
Those suffering from blood sugar imbalances or lack of energy. Tofu provides slow-releasing carbohydrates combined with protein to give sustained energy
Anyone with low levels of iron, such as those suffering from anaemia or heavy periods
Anyone looking for healthy vegetarian proteins, be they vegetarians or meat-eaters looking to reduce their animal protein consumption
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Tofu is rich in phyto-oestrogens that can help to balance your body’s natural oestrogen. This makes it useful for those with female hormone imbalances such as menopausal symptoms or PMS symptoms. It has also been shown to help lower total cholesterol, including LDL cholesterol, and triglycerides and is thus protective towards the cardiovascular system. Tofu and other soya products also contain all the amino acids needed for health, unlike most other plant foods.
What is it rich in?
Tofu contains the isoflavones genistein and diadzein. These have been found to be beneficial in reducing hormonal fluctuations and symptoms associated with the menopause, such as hot flushes.
Unlike many vegetarian plant-based foods tofu is a good source of all the essential amino acids, including good amounts of tryptophan. Tryptophan is needed for the production of the feel-good neurotransmitter serotonin and the sleep hormone melatonin.
Tofu also contains iron, needed for healthy blood and energy levels, manganese, needed for healthy bones and blood sugar balance, and copper, needed for the utilization of iron in the blood.
Who should eat tofu?
Serving suggestion and amounts
Tofu and other soy foods such as tempeh and natural soy yoghurt can be eaten two or three times a week. Tofu and tempeh are great in stir fries and can also be roasted. Marinating them first improves the flavour and digestibility. Soy yoghurt is great stirred into muesli or eaten with nuts and seeds. Avoid processed soy products such as textured vegetable protein and processed foods containing soy. Also avoid genetically modified soy products.
Try these tofu recipes
Tofu skewers with tomato and cucumber with a chive dip
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Always consult your doctor before embarking any diet changes
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