![]() You’d actually be hard pressed to find tofu that’s not organic.” “Most of the soy used for soy milk and tofu is organic, and if it’s organic, it can’t be genetically modified. “You’ll hear that most soy in America is genetically modified, but most of that goes to animal feed,” Caspero says. If you’re concerned, simply opt for organic. While nutritionists say GMOs are safe to eat, they’re hesitant to weigh in on any health claims about GMOs. Some people are concerned that the soybeans used to make tofu are genetically modified organisms (GMOs), or foods with DNA that’s been altered by humans. Tofu can be silken or soft, firm, or extra firm-each of which is used differently in cooking. Calcium or magnesium salt is added to coagulate the milk then it’s pressed and set into blocks, explains Vandanda Sheth, R.D., a dietitian who specializes in vegetarian nutrition. Production is similar to homemade cottage cheese or paneer, Caspero says: Soybeans are soaked in water, ground, boiled, and strained to make soy milk. It’s thought to have been invented in China some 2,000 years ago, when fresh soy milk was accidentally mixed with nigari salt-a bitter salt extracted from seawater. Tofu is a protein-rich food made by coagulating soy milk from liquid to solid and pressing it into blocks. Read on to learn more on what tofu is, how it’s made, and what science has to say about the health benefits of eating tofu. However, the research to-date suggests that tofu and other whole soy foods may actually have the opposite effect and offer other health benefits, including reduced risk of heart disease. Since high levels of estrogens are linked to some hormonal cancers, this raised concerns in the past that soy might increase the risk of certain cancers, especially breast cancer. All soy foods, including tofu, contain isoflavones, which act like weak estrogens in the body. It’s an inexpensive way to stretch your dishes and add healthy, lower-fat protein for few calories.”īeyond being good for weight management, tofu may confer a few other health benefits. When plant-based nutritionist Alexandra Caspero, R.D., first started cooking with tofu, she didn't know what to do with it. Give it a shot anyway: Nutritionists say tofu is extremely versatile, since it can be used in sweet and salty dishes and soaks up any flavor you add to it. If you’re new to tofu, it’s normal to find its texture and flavor intimidating. And since it’s quite inexpensive, easy to cook with, and packs a ton of health benefits, it’s an excellent addition to your meal plans. ![]() But people who eat animal foods also use it as a healthier replacement for meat or dairy. Tofu, a traditional Asian food made from coagulated soybeans, is a major protein source for many vegetarians and vegans. No matter why you’ve shied away from tofu in the past, there are lots of reasons to put it on the menu. Or maybe you crave chicken and steak on the regular and think tofu is for people who’ve totally eschewed animal foods. ![]() Maybe you’ve heard that tofu is healthy, but you don’t have the first idea what to do with it.
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