Tofu。 What Is Tofu, and Is It Good for You?

What Is Tofu, and Is it Healthy?

Pressing the Tofu This next step varies based on the kind of tofu being produced silken, firm, etc. During standard tofu production, soybeans rather than the final tofu product are heated to high temperatures, which helps to eliminate heat-sensitive pathogens, prior to any pasteurization process. It also isoflavones such as phytoestrogens. Clostridium botulinum type A, known to cause human illness, was detected in enrichment cultures of both stool samples. A former roommate introduced me to some basics with tofu, and over the past few years, I've settled on this ratio of spices and other breading ingredients. Soy is the prime component of tofu. Whether made from GMO soybeans or not, tofu is generally considered safe for human consumption. Soy foods, isoflavones, and the health of postmenopausal women. Several recent test-tube and animal studies show that soy isoflavones may boost blood sugar control ,. Iowa and Illinois are the largest producers of soybeans in the U. This recipe uses tofu that has been frozen for 72 hours and then quickly defrosted. According to the interview with the patients, the tofu fermentation process involved boiling and marinating the tofu followed by continuous storage at room temperature, all of which, along with the near neutral pH, likely facilitated the growth of C. However, the micronutrient content of tofu can vary depending on the coagulant used. However, overconsumption may also present some risks. Lastly, tofu is generally packaged in an aqueous solution containing a mixture of preservatives that help to maintain freshness and prevent microbial gas formation and contamination. Its neutral flavor allows it to be easily incorporated into any recipe. You can expect to see ingredients like soybeans, water, coagulants — such as calcium sulfate, magnesium chloride, or delta gluconolactone — and maybe some seasoning. Sprouting soybeans before making tofu reduces phytates by up to 56% and trypsin inhibitors by up to 81% while also increasing protein content by up to 13%. It contains no cholesterol and is an excellent source of iron and calcium. Breast cancer risk Some researchers have suggested that a high soy intake could be related to higher rates of breast cancer. International Journal of Food Microbiology. Nevertheless, researchers agree that infants should not be exposed to soy isoflavones, which may disrupt the development of reproductive organs ,. Symptoms of menopause Some has suggested that consuming soy products may help relieve symptoms of menopause, such as hot flashes, because of the phytoestrogens they contain. Tofu is commonly found in Asian cuisine, particularly in East and Southeast Asia. Tofu is made by coagulating soymilk to create curds. I usually make this with a cumin-scented rice dish and a garlicky broccoli side. SUMMARY Tofu can be found in a variety of shapes and forms. However, research has shown that a high intake of , including soy, is linked to lower rates of heart disease. Feminization and fertility A further concern with a high soy intake is that the phytoestrogen in soy produce may have a mildly feminizing effect, and that this could lead to complications such as gynecomastia breast development in men , or that it could impact fertility. Osteoporosis Soy isoflavones bone loss and increase bone mineral density, especially after menopause. It is better to consume tofu and other soy foods that have undergone minimal amounts of processing, like soybeans or edamame, tofu, tempeh, and soymilk. High fecal coliform counts within the tofu indicated fecal contamination as well. Tofu has a mild flavor, meaning it's perfect for soaking up marinades and sauces. Of the 87 total cases included in the study, 80 80. Introduction Various tofu products in a market in Haikou City, Hainan Province, China. Samples of the home-fermented tofu tested positive for C. Protein Quality, Antigenicity, and Antioxidant Activity of Soy-Based Foodstuffs. Our 12 beginner tofu recipes will teach you how to prepare tofu through frying, baking, blending, and more. Soybeans contain natural plant compounds called isoflavones. However, geographical studies show that in areas where women consume more soy, rate of breast cancer are lower. Other less common coagulants include edible acids and enzymes like proteases. A recent review of 24 human studies found that intact soy protein — as opposed to isoflavone supplements or protein extracts — was more likely to lower blood sugar ,. Tofu is used in many meat substitutes, such as tofu sausages and tofu burgers. Effects of processing Findings from animal models have also suggested that the level of risk of tumor growth depends on the degree to which an isoflavone-containing product has been processed. For postmenopausal women with diabetes, supplementing with 30 grams of isolated lowered fasting insulin levels by 8. Homemade tofu is also surprisingly easy to make. These burgers can also be baked in an oven preheated at 350 degrees for 30 minutes rather than frying. Whether the pH of tofu increases or decreases from the normal ~7. Lightly crumbled tofu is a great vegan-friendly alternative to scrambled eggs. This, in turn, decreases the risk of and. Since it's available in different textures — silken, soft, firm, and extra firm — it's also versatile in preparation techniques. It can be consumed without further cooking. Nigari adds more magnesium while precipitated calcium increases the calcium content. The end product of this step is a soybean curd. Next, the beans are drained, rinsed, and ground with water. Once opened, tofu blocks need to be rinsed prior to use. Soy products with hexane, a solvent that is used to extract oil from soy beans. In fact, research shows that women who ate soy products at least once a week throughout adolescence and adulthood had a 24% lower risk of breast cancer, compared to those who ate soy during adolescence alone. These may help protect against some , , and. It is an important source of protein, especially for vegans and vegetarians. Symptom duration ranged from one day to over two months and included wound ulcers, pneumonia, labial infection, arthritis, fever, diarrhea, bloody stools, joint pain, and skin rash. However, the impact is probably to prevent the use of soy in infant and other foods. Nutrition Soy foods are extremely versatile and have various nutritional benefits, including high-quality protein and low carbohydrate, high calcium, and high isoflavone content. The process of making tofu involves the curdling of the soy protein with a calcium or magnesium salt to produce a gelatinous product that has a relatively high water content, soft texture, and bland flavor. This is because isoflavones have a chemical structure similar to that of , and high levels of estrogen can increase the risk of breast cancer. As with all foods, tofu has ideal storage conditions and shelf life recommendations. The kind of coagulant used is determined by the type of tofu being produced—soft silken tofu varieties require different coagulants than firm tofu varieties. Of the 87 total cases, 56 were culture-positive and ranged from 1-18 years old. Merr , is a dietary staple in Chinese and Japanese cuisines. Soybean phytate content: effect on calcium absorption. They call for further investigation. A range of tofu products are available for. Evaluation of the Microbiological Safety of Tofu. In one study of healthy postmenopausal women, 100 mg of soy isoflavones per day reduced levels by 15% and insulin levels by 23%. Moderate amounts of whole soy foods are currently not thought to affect tumor growth or the risk of developing breast cancer. Consumption of soy foods, including tofu, has been linked to various potential health benefits. Tofu water content varies depending on cultural norms as well as cooking needs. Interestingly, a second study reported a 59% lower risk in women. Taking 50 grams of soy protein per day is also associated with improved blood fats and an estimated 10% lower risk of heart disease. Tofu is often used in Western countries as a meat substitute in dishes that traditionally centered around animal-based protein. There are several misconceptions around the health effects of soy foods, despite a wealth of literature expounding the benefits. Additionally, softer varieties of tofu are used in desserts, smoothies, sauces, and as a replacement for soft cheeses. Approximately one quarter of U. One study found that supplementing with 80 mg of isoflavones per day for 12 weeks improved blood flow by 68% in people who were at risk of stroke. SUMMARY Whole soy foods like tofu can improve several markers of heart health. The isoflavones in soy foods have been linked to a range of health benefits, but also some risks. Eating tofu and other soy foods every day is generally considered safe. Firmer tofu varieties function well in scrambles, stir fries, and main entrees because they maintain their shape well. American Journal of Epidemiology. Researchers more studies to confirm how genistein works, how it could be used therapeutically, and its bioavailability, or how well the body can absorb it. The FDA has set 25 g a day of soy protein as the minimum intake needed to impact cholesterol levels. You can also find it dehydrated, freeze-dried, jarred, or canned. Soft or silken tofu is ideal for baking, as well as for other foods that tend to have a high water content such as smoothies, soup, and sauces. Products made from tofu, such as tofu sausages, may contain additives such as sodium and flavorings that make them less healthful. Tofu Production Tofu production involves four main steps: preparation of soybean milk, coagulation of the soybean milk, pressing the tofu, and pasteurizing and packing the tofu. Traditional foods made from soy are categorized as fermented e. American Journal of Physiology — Gastrointestinal and Liver Physiology. However, not all studies agree , , , ,. Additionally, with more vigorous research and food technology advancements, public awareness of the versatility and nutritional benefits of soybeans has improved. Kidney function Protein, and particularly soy protein, may enhance renal function, and it could have benefits for people who are undergoing dialysis or kidney transplantation. Conflicting results have been produced, but there is evidence that consuming soy products that are rich in genistein may help reduce the frequency and severity of hot flashes. A third review confirmed these results but added that the benefits of isoflavones may depend on the amount consumed and the type of present. Microbiological Study of Tofu. Isoflavones may have both estrogen-agonist or estrogen-antagonist properties. The Final Product The finished tofu product has a high protein content 7g protein per 3 oz. Proteins are the main components of muscle tissue and are necessary for hormone and enzyme creation, making adequate protein consumption essential for human function. These taste and feel like the meat they are imitating. The following healthful dishes incorporate tofu: Soy foods can be a healthful alternative to meat products, but there is some controversy about a number of their health effects. In comparison, a small amount of U. Cases were defined as any person who was culture positive or who had come in contact with a case and had a fever with either diarrhea or abdominal cramping. Fermentation can also reduce antinutrients. This protective effect is thought to come from isoflavones, which have also been shown to positively influence the menstrual cycle and blood estrogen levels ,. SUMMARY Tofu contains antinutrients like trypsin inhibitors and phytates. Individuals should use caution when home-fermenting tofu due to the botulism risks associated with poor preparation technique. Historically, soy consumption was limited to Chinese and Japanese populations across the world. Some early rodent studies suggested that a high intake of soy may increase tumor growth, but later studies found that rats metabolize soy differently from humans, making the early results invalid. Age-related brain diseases Population studies have indicated that, in regions where people consume more soy, there is a lower incidence of age-related mental disorders. This produces effects similar to the hormone estrogen, although they are weaker. Evidence from one study has that those who consumed only soy protein in their diet excreted less protein than those who only consumed animal protein. Other studies report similar findings, including a review of 174 studies, which found no link between soy isoflavones and increased breast cancer risk , ,. A diet that contains a variety of plant-based foods appears to contribute to overall health and wellbeing, and a lower risk of conditions such as , , and heart disease. Tofu can also be packaged aseptically using ultra-high temperature UHT sterilization to create a shelf-stable product that is fresh and safe from pathogenic microorganisms. On the right are soaked soybeans. Prostate Cancer Two review studies found that men consuming higher amounts of soy, especially tofu, had a 32—51% lower risk of prostate cancer ,. However, a recent report from the European Food Safety Authority EFSA concluded that soy and soy isoflavones pose no concerns for thyroid function or breast and uterine cancers. SUMMARY Due to its high isoflavone content, tofu may have benefits for a variety of health conditions. Last medically reviewed on September 27, 2017 © 2004-2021 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. In fact, other investigators have concluded that consuming at least mg of soy each day may decrease breast cancer recurrence by 25 percent. However, consuming moderate amounts, or less than two servings a day, of whole soy foods, does not appear to affect growth or the risk of developing breast cancer. One research group found that treatment with soy isoflavones was linked to better performance in nonverbal memory, verbal fluency and other functions. The researchers propose that this could benefit patients with type 2 diabetes. The mean daily intake of soy protein in Japan is about 7-10 grams. Among the pasteurization methods used in tofu processing are Radio Frequency Alternating Current and hot water immersion. Pasteurizing and Packaging Pasteurization is the process of heating a product to high temperatures for a set period of time in order to eliminate foodborne pathogens such as Escherichia coli and Yersinia enterocolitica, as well as to extend the shelf life of the finished product. Keep in mind that the antinutrient content of tofu is not a cause for concern unless you are following an imbalanced diet and relying on tofu as your main source of iron or zinc. It is naturally gluten-free and low in calories. Department of Agriculture, Agricultural Research Service. Tofu also contains , which is the liquid left over after extracting salt from sea water, which is what you will find tofu lounging in upon opening. One serving size of firm tofu is approximately three ounces. The calcium and magnesium in soy may help strengthen bones, lessen symptoms of PMS, regulate blood sugar, and prevent headaches. Breast Cancer Research shows that women who eat soy products at least once a week have a 48—56% lower risk of breast cancer ,. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. Although this has not been studied well in humans, some animal studies suggest that high amounts of soy may ,. Additionally, soybeans are a good source of calcium due to a high bioavailability, and tofu in particular, with the added calcium salts for coagulation, is an excellent source of calcium. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. It is a complete source of dietary protein, which means it provides all of the essential amino acids needed in the diet. It is a mineral-rich coagulant used to help tofu solidify and keep its form. Effect of the food production chain from farm practices to vegetable processing on outbreak incidence. Due to the mild estrogenic effects, there is debate whether isoflavones yield overall positive or negative effects on humans. Nigari is what remains when salt is extracted from seawater. Tofu comes in several different consistencies: Extra firm, firm, soft, or silken. Onion, celery and cheese make these burgers delicious. A review of botulism in China. Once boiled, the mixture is filtered using a cheesecloth or centrifuge, producing a smooth and creamy soybean milk. International Journal of Food Sciences and Nutrition. In 2013, the Soyfoods Association of North America reported that sales of soy foods in the U. For this reason, fermented, probiotic soy foods — such as miso, tempeh, tamari, or natto — are low in antinutrients. Not including vegetarians and vegans, the average consumption of soy protein in the U. However, a two-year study in postmenopausal women who consumed two servings of soy per day failed to find an increased risk. Pressing serves to release excess liquid to manipulate the final texture and density. The curds are then pressed and compacted into the gelatinous white blocks recognized as tofu. Belonging to the Fabaceae, or pea family, soybeans provide a high-quality source of plant-based protein and measure similarly to animal proteins in amino acid content, amino acid bioavailability, and protein digestibility. The beans are then soaked for several hours sometimes overnight to ensure maximum hydration. Increased interest in soy is partially attributed to nutritional studies that have found an association between soy and decreased cardiovascular disease and cholesterol levels. Isoflavone content in soybeans differs based on the climate in which the beans were grown and the way in which they were cultivated. White and jiggly, the exact features that make some people avoid are what make it so delicious. However, soaking or cooking soybeans can inactivate or eliminate some of these antinutrients. A higher water content 87%-90% is popular in Japan, creating a very soft and fragile tofu, like what is used in miso soup. Upon interviewing the couple and visiting their home, the OCHCA found that both patients had recently consumed home-fermented tofu. In general, epidemiological studies have found that soy foods offer a protective quality for women in both Asian and Western countries at risk of breast cancer. Instead, there is growing that regular soy intake may decrease breast cancer recurrence. AN OUTBREAK OF YERSINIAENTEROCOLITICA INFECTIONS CAUSED BY CONTAMINATED TOFU SOYBEAN CURD. Studies have that daily consumption of soy may decrease markers for cardiovascular disease risk, including weight, body mass index , and total cholesterol. Immunoreactivity and Amino Acid Content of Fermented Soybean Products. Traditionally in Chinese and Japanese populations, tofu has been used in a variety of both savory and sweet dishes including stews, stir fries, cooked in sauce, and stews. In the past, confusion has arisen about the safety of consuming soy after a diagnosis. Genetically modified soy Soy products originating in the U. Moreover, the impact appears to relate only to a specific type breast cancer, which is estrogen-receptor positive. USDA Natural Resources PLANTS Database. In January 1982, local health departments were notified by two hospital labs of 12 positive stool cultures of Y. We suggest buying organic tofu—as soybean crops are often contaminated with chemicals and fertilizers, and most crops are genetically modified. For this reason, pasteurization is not required of tofu later in the process, and the FDA does not distinguish between pasteurized and unpasteurized tofu, yet almost all tofu in the U. First, the soybeans that arrive at tofu production plants are thoroughly washed to reduce surface pathogens. In the investigation of the tofu plant that followed, the county identified unsanitary conditions attributed to improper personal hygiene and unclean equipment. Further, some researchers hypothesize that the high isoflavone content in soy foods may be a key factor in the protective effects against cancer that are identified with soy food intake. Recipe creator Sarah Dipity describes this dish as, "Deep-fried tofu that is crisp and golden brown on the outside and amazingly white and soft on the inside! Tofu is high in protein and contains all of the your body needs. Soybeans are sometimes dehulled prior to grinding, which involves removing the outer shell of the soybean and serves to soften the bean flavor of the final product. SUMMARY Research indicates that soy has a protective effect against breast, digestive, and prostate cancers. To address this, a water-purification system was installed at the plant and production continued soon after. Leftovers can be kept in the refrigerator for up to one week by covering with water, as long as you change the water often. However, more research is needed. When compared to populations in other countries, especially those with historically high consumption of tofu, the U. Tofu should be consumed within the stated shelf-life listed on the packaging roughly 28 days , and it should be constantly refrigerated at under 41°F until used to reduce the risk of foodborne illness associated with C. Due to its bland nature, it is used in a variety of dishes, from soups and salads to entrees and desserts. It also provides fats, carbs, and a wide variety of vitamins and minerals. Although popular theories about the true origin of tofu remain contested, the consensus remains that it originated in China and was introduced to other parts of the world through immigration and globalization. Soymilk is coagulated by adding the coagulant gradually while stirring the milk and maintaining the mixture at a temperature between 140°F and 194°F. According to a large prospective study involving almost 100,000 Seventh Day Adventists following a strict vegan diet, the average soy intake was estimated at 13. Nigari helps give tofu its iconic shape and texture, and is also rich in minerals. These function as phytoestrogens, meaning that they can attach to and activate estrogen receptors in your body. SUMMARY Eating tofu is safe for most people. Soybean protein quality has been evaluated in terms of digestibility and performance in the body and found to be similar to egg and cow milk proteins, making it a high-quality protein alternative. Lafayette, CA: Soyinfo Center; 2013. The American Journal of Clinical Nutrition. Berlin, Heidelberg: Springer Berlin Heidelberg; 1986. In China, a lower water content 50-60% is preferred, making for a chewy and dense product. Others that, because of the ways soy isoflavones work, they may help protect the body from disease. This is a family favorite at the Silverwolfs' den. However, to establish exactly what happens and why. Firmer tofu varieties are pressed using a hydraulic press or centrifuge. Plant Protein and Animal Proteins: Do They Differentially Affect Cardiovascular Disease Risk? While it may seem like an easy step to skip, it's worth it to make these tasty burgers. Tofu is often packaged in a deep plastic tray filled with water and covered by a plastic film, all of which help to protect the product from contamination and to maintain moisture. Tofu is a food made of condensed soy milk that is pressed into solid white blocks in a process quite similar to cheesemaking. They have also been reported to reduce some other symptoms of menopause. Research has linked tofu, with its high levels of isoflavones, to a lower risk of several age- and lifestyle-related diseases. Tofu comes in a variety of textures, ranging from soft to extra-firm, and is characterized by its pale off-white color. The Science of Soy: What Do We Really Know? Dietary Isoflavones and Breast Cancer Risk. One frequent criticism of tofu and other soy products is that they may increase breast cancer risk. However, results have been mixed. Flickr Preparation of Soybean Milk First, the dry soybeans are thoroughly washed to eliminate spore-forming bacteria and dirt from the surface of the beans. A majority of soybeans are processed into soybean oil, used in cooking and food products, and soybean meal, used for animal feed. Pro tip: If you're missing that eggy flavor, kala namak Indian black salt has a natural sulfurous smell and taste that will mimic eggs perfectly. House Foods America Corporation. An easy way to cook tofu while still maintaining a firm texture is to cut it into bite-size pieces, toss in some soy sauce and cornstarch and then bake at 400 degrees for 10 minutes before tossing it in with the rest of your meal. When frozen, the water in the tofu expands into ice crystals, which when defrosted creates a chewier texture and little pockets for soaking up marinades and sauces. Coagulation of Soy Protein Coagulation is the most crucial step in the tofu-making process and is what allows the soybean milk to thicken into a solid. Food Safety There are multiple opportunities for contamination of tofu along the industrial production chain. Serve in place of meat as a main entree or place on a bun along with your favorite toppings: lettuce, onion, tomato, mayo, etc. Inactivation of thyroid peroxidase by soy isoflavones, in vitro and in vivo. Morbidity and Mortality Weekly Report. Grinding can be done using micro-cutters, hammer mills, or other devices, and the extent to which the soybeans are ground determines the amount of protein extracted as well as the final product yield. Isoflavones are a class of phytochemicals similar in structure to endogenous estrogens, and subsequently have weak hormone-like activity on cellular processes through both estrogenic and anti-estrogenic effects. Intakes of total and individual flavonoids by US adults. Rumor has it that a Chinese cook discovered tofu more than 2,000 years ago by accidentally mixing a batch of fresh soy milk with nigari. The crust on the tofu sticks is tasty and the texture is really wonderful. Dietary flavonoid and lignan intake and breast cancer risk according to menopause and hormone receptor status in the European Prospective Investigation into Cancer and Nutrition EPIC Study.。

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Tofu: Health benefits, uses, and possible risks

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What Is Tofu, and Is It Good for You?

What Is Tofu, and Is it Healthy?

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