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Tofu, property and benefits. How tofu is prepared, contraindications and nutritional values.
Thetofuis described assoy cheese, in fact, it is prepared starting from the coagulation of the macerate obtained from yellow soy, what is commonly called "soy milk". For more information on that what is soy milk, we invite you to read the guide dedicated tohomemade soy milk.
Tofu, protein and cholesterol
Soy has always been considered an excellent source ofproteinsand so does thetofu, a derivative of it, deserves the same fame.
The amount of protein added changes the basis of the type of tofu! The more consistent, "standard" type tofu contains about 10.7% protein. Soft tofu contains 5.3% protein. Let's talk about percentage of weight.
In 1995, the University of Kentycky carried out research that highlighted how the soy proteins contained in Tofu were able to lower the levels of LDL cholesterol (bad cholesterol) and triglycerides. The veracity of this research should be questioned as it was funded bySolae,international company that markets soy and its derivatives.
All plant foods (especially fruit and some vegetables) have the ability to lower the levels of bad cholesterol in the circulation.
Theflavorof thetofuis often described asdull from us Westerners. For consumersasians,the taste oftofuit is described as "soy flavor". In fact, we are not used to consuming "soy beans" in our diet!
Theflavordull is related to the production process oftofu: yellow soy is ground at high temperatures for the production of soy milk which will then be transformed into tofu with the addition ofcoagulating salts.
To give more flavor to thetofuit is possible to produce milk with cold grinding. The high temperatures cause the inactivation of the lipoxygenase enzyme. This enzyme is known to give tofu a sweeter flavor.
Tofu, properties and nutritional values
Thetofuit has been described as a food with multiple beneficial properties. In reality, tofu is a food like many others! It provides various micronutrients, a low percentage of fat, a high percentage of protein and, like all plant-based foods, is cholesterol-free.
Depending on the type of tofu we can have a good supply of potassium and calcium. It provides other micronutrients such as vitamin A, iron and magnesium.
Tofu, does it make you fat?
Not particularly, the contribution in terms of calories ranges from 76 to 100 kcal for every 100 grams of product. If tofu is regarded as "cheese" it can be described as "very low in calories", however, if it is described for what it is, ie as a derivative of soy, its caloric intake is average.
Among the contraindications, we see that thetofulike all soy-based foods on the market, it is not suitable for those with hypertension. Typically, tofu, soy milk or soy butter are enriched with cooking salt. A 100-gram serving of tofu commonly found on the market provides 4-7 grams of sodium.
Otherscontraindicationsare related to different types of allergies. Those allergic to legumes should consult their doctor before consuming tofu.
Tofu, where to buy
Tofu can be bought in any well-stocked supermarket. You don't necessarily have to buy it, you can prepare tofu at home starting from yellow soy as explained in the next paragraph.
If you are not going to prepare tofu at home and you like savings, you can also buy tofu online. On Amazon, for example, a large box of fermented tofu(difficult to find on the market) can be bought at a price of 8.39 euros with shipping costs included in the price. Also on Amazon you can also find soft tofu in a jar and other types of tofu.
For all the information on fermented tofu, I refer you to the Amazon page: Mori Nu Silken.
Whichever product you choose, be sure to buy onetofuas natural as possible just like the one reported.
The product we have indicated, for example, is free of preservatives. In addition to the two basic ingredients (water and soy), it has been enriched with calcium salts (E509, it is a natural salt) and Glucone Delta Lactone (GDL), reported on the label as E575, it is athickenerwhich replaces thenigari. The nigari is none other than thatmagnesium chloride,that is, the salt of magnesium.
When buying any food product, always read the label carefully and try to be as aware of what you ingest!
Tofu, how it's done
At home, the tofuit can be prepared from soy milk and salts to be used as rennet or from yellow soy and water. The recipe for the preparation of tofu is available on the page "homemade tofu". We explain how to prepare tofu without nigari. Nigari is a mixture of salts where the main ingredient is magnesium chloride, at home we can very well do without it!