Soybean curd, or tofu, is an excellent plant-based source of protein, especially beneficial for vegetarians or those looking to reduce their meat intake, say nutrition experts.
A 100g serving of tofu provides approximately 8-10g of protein, offering a complete profile of essential amino acids that our bodies require to build muscle and regenerate cells.
Additionally, tofu is rich in calcium, magnesium, iron, and zinc – essential minerals that support bone health and boost our immune system.
It is also a good source of isoflavones, a type of phytoestrogen (plant estrogen) known for its ability to balance hormones, particularly beneficial for women going through menopause.
However, there are some common mistakes that can turn this nutritious food into a health hazard, leading to food poisoning, digestive issues, and even increased cancer risk:
1. Consuming Raw Tofu: Some people prefer eating tofu raw or barely cooked, believing that it preserves the nutrients and natural sweetness. However, this practice can lead to food poisoning and digestive issues. Tofu, during production, comes into contact with water, utensils, and the environment, which may contaminate it with bacteria, especially E. coli and Salmonella, causing foodborne illnesses, diarrhea, nausea, and even intestinal infections.
Moreover, raw tofu contains enzyme inhibitors that interfere with protein digestion, leading to indigestion, bloating, and reduced nutrient absorption. It is crucial to properly cook tofu by boiling, steaming, or stir-frying to ensure food safety and maintain gut health.
2. Frying Tofu in Reused Oil: Crispy fried tofu is a favorite for many, but using old or repeatedly heated oil for frying can be detrimental to health. Reused oil undergoes oxidation when heated, generating harmful substances like acrylamide and free radicals, which can alter cells and promote cancer development.
Regular consumption of foods fried in old oil increases the risk of various cancers, particularly digestive tract, liver, and breast cancers. Opt for fresh oil when frying tofu, or choose healthier cooking methods like grilling or pan-searing to reduce unhealthy fat intake and protect your cardiovascular health.
3. Overconsuming Tofu: While tofu is nutrient-dense, excessive consumption can have negative consequences. Tofu is high in phytoestrogens, which can disrupt hormones when consumed in large quantities. In men, a tofu-rich diet may lower testosterone levels, impacting libido, sexual function, and fertility.
For women, an excess of phytoestrogens may increase the risk of breast and uterine cancer by stimulating the growth of estrogen-sensitive cells. Additionally, tofu contains high levels of calcium oxalate, which can form kidney stones when consumed in large amounts over an extended period.
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