Those who benefit most from adding tofu to their diet
Tofu provides a high-quality source of protein for vegetarians.
Tofu is good for vegetarians and vegans
People following a vegetarian diet, especially a vegan diet (consuming only plant-based foods), face a high risk of nutritional deficiencies if their meals lack variety. They are particularly prone to deficiencies in protein, calcium, iron, zinc and B vitamins.
Soybeans are among the few legumes containing high-quality protein comparable to animal meat. In addition to plant protein, tofu is also rich in calcium, magnesium, phosphorus, iron, zinc, manganese, and copper.
Adding tofu to the menu helps vegetarians effectively make up for deficient protein and micronutrients, helping maintain energy and lean muscle.
Menopausal women
Entering menopause, declining ovarian function causes estrogen levels in the body to drop sharply, leading to a series of uncomfortable symptoms such as hot flashes, night sweats, mood swings, along with a high risk of osteoporosis and bone loss.
Tofu contains isoflavones—plant compounds that act as phytoestrogens (plant estrogens), capable of binding to estrogen receptors in the body. Some studies on populations with high soy intake, particularly in Asia, suggest that consuming soy may help alleviate menopausal symptoms and osteoporosis.
Recent research reviews show that although they do not truly replace estrogen, soy isoflavones can produce mild estrogen-like effects in certain tissues affected by menopause, especially vaginal and urinary tract tissues, helping relieve vaginal dryness in menopausal women.
People with diabetes
Tofu is a food that diabetics should choose thanks to its rich protein content combined with dietary fiber, which slows down the absorption of sugar into the blood, thereby stabilizing post-meal blood sugar levels.
Studies have found a link between an isoflavone-rich diet and a reduced risk of type 2 diabetes. This may be due to the isoflavones in soybeans.
Eating tofu helps lower bad cholesterol.
People at risk of cardiovascular disease
A diet with a higher proportion of plant protein compared to animal protein has been proven to help reduce the risk of cardiovascular disease.
A remarkable advantage of plant-based protein in tofu over animal protein is that it contains no cholesterol and has very low levels of saturated fat. In addition, the isoflavones in soybeans can inhibit the formation of arterial plaques, preventing atherosclerosis.
Eating tofu helps reduce bad cholesterol (LDL) and triglycerides, while tending to increase good cholesterol (HDL). Elevated bad cholesterol and triglycerides are major culprits behind atherosclerosis, hypertension, and stroke.
Researchers from the University of Illinois Urbana-Champaign (USA) examined various soybean varieties to uncover why they can lower bad cholesterol (LDL). They discovered two proteins in soybeans, glycinin and B-conglycinin, that contribute to cholesterol reduction.