Tofu: An Excellent Source of Plant-Based Protein
Tofu is a highly nutritious food, especially popular among vegetarians and those looking to reduce meat consumption. Made primarily from soybeans, tofu is a rich source of protein while containing very low carbohydrates and almost no fat or fiber.
In every 100 grams of tofu, there are approximately 10 to 15 grams of protein, making it a valuable addition to meet your daily protein needs. However, tofu contains minimal fat and carbohydrates, which makes it a light and healthy choice.
What Is Tofu Made From?
Traditionally, tofu is made from soybeans, but it can also be prepared using other legumes like lentils or split peas. We’ve shared a step-by-step tutorial on how to make homemade tofu in one of our recent stories, which you can follow for a fresh, homemade version.
How to Cook Tofu?
Tofu has a mild flavor that easily absorbs spices and marinades. There are many delicious ways to prepare it, such as:
Cooking it like chicken schnitzel by slicing and frying until golden and crispy.
Marinating with your favorite spices and olive oil, then roasting it in the oven.
Adding it to stews as a meat substitute toward the end of cooking.
Important Notes About Consuming Tofu
Lower Absorption of Plant Proteins: Compared to animal-based proteins, plant proteins generally have lower bioavailability, so it’s important to consume a variety of plant protein sources to meet your nutritional needs.
Soy and Phytoestrogens: Since soy contains phytoestrogens—plant compounds similar to the hormone estrogen—some medical sources advise caution for individuals with a personal or family history of breast cancer. However, moderate and occasional consumption of tofu is generally considered safe and beneficial within a balanced diet.
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