_edited.jpg)
Why Kate Hates Tofu
My friend Kate hates tofu. “I tried cooking with it once, but it’s slimy,” she declares.
As it turns out, Kate added silken tofu to a vegetable stir-fry. No wonder she was disappointed!
What is Tofu?
To make tofu, soybeans are made into a milk-like liquid, which is then coagulated and pressed into blocks. The result is a mild, protein-rich food that can take on almost any flavor you give it.
Tofu is available in different textures or consistencies, which lend themselves to different uses:
Silken: smoothies, sauces, and dips
Firm: scrambles and soups
Extra firm: sandwiches, stir-fries
Super firm: crispy slices
If Kate had chosen extra firm instead of silken tofu for her stir-fry the results would have been dramatically different.
Why you should try tofu
If your experience with tofu resembles Kate's, here’s six reasons to give tofu another chance.
1 It’s incredibly versatile
Growing up in a budget-conscious home, I learned how to turn a pound of ground beef into a variety of dishes. Add cumin and chili powder to make tacos, or mushrooms and sour cream for an inexpensive stroganoff. Who else remembers Hamburger Helper?
Tofu offers the same versatility. Straight from the package, tofu has a subtle flavor (one could even call it bland). Like ground beef, you can jazz it up with various spices to produce many different flavor profiles.
Unlike ground beef, however, you can also use tofu to make pancakes, pasta sauce, or even scrambled “eggs.” Check out these simple, delicious tofu dishes. Recipes are down below.
Tofu Pancakes Scrambled Tofu Butter 'Chicken" Tofu Shawarma Tofu Pasta Sauce BBQ Tofu
2 It’s a good source of protein
Protein is experiencing a resurgence in popularity. Think you need meat to get enough protein? Think again.
You might be surprised to learn that all plant foods—even iceberg lettuce—have at least a small amount of protein.
Based on serving size, the protein content of tofu is comparable to ground beef. According to the USDA, firm tofu has 21 grams of protein in a typical half-cup serving. A standard 4 oz serving of 90% lean ground beef provides 22 grams of protein.
If you’re unsure how much protein you should aim to consume every day, check out this handy calculator that takes into account your age, weight, and activity level.
3 It supports bone health
Tofu and other soy products contain isoflavones, compounds that are molecularly similar to estrogen. A review of 18 randomized-controlled trials showed a moderate but statistically significant impact of soy isoflavones on bone mass in postmenopausal women.
Tofu can also be an excellent source of calcium—but check the nutrition label because calcium content varies considerably among brands. Some tofu provides a substantial amount of your daily calcium needs, while other varieties contain much less. For example, a half cup of tofu made with calcium sulfate provides 861 mg of calcium.
A serving of ground beef provides 13 mg of calcium. In case you’re wondering, a cup of whole milk serves up 306 mg of calcium.
4 It’s good for your heart
In general, consuming ground beef and other forms of red meat raises low-density lipoprotein (LDL) —aka the “bad” cholesterol—linked with cardiovascular disease. While the underlying cause is not fully understood, it may be associated with the saturated fat content.
Replacing some foods high in saturated fat with soy foods can be one way to support heart health. There are 4.4 grams of saturated fat in a serving of ground beef compared to 1.6 grams in a serving of tofu.
According to the American Heart Association, soy foods like tofu can be part of a heart-healthy diet, as long as it is prepared without excess salt, sugar, or saturated fat.
An analysis of three studies published in the journal Circulation in April 2020 concluded that, “…isoflavone intake was inversely associated with coronary heart disease.”
5 It’s affordable
Depending on where you live and shop, tofu is more affordable than ground beef.
A pound of ground beef can range from $5 to $9, which averages to $1.75 for a 4 oz serving. A four-serving block of tofu can run from $2 to $3.50, bringing the average cost per serving to less than half that amount.
6 It’s better for the planet
For me, this isn't just an abstract issue. Environmental impact—specifically water consumption—was the primary reason I switched to a plant-based diet 20 years ago.
While the water demand for livestock production exceeds the need for crops, specific amounts are difficult to calculate due to conflicting methodologies. Not only do cows consume water directly, but a significant amount of water is used in the butchering process--to sterilize equipment and wash carcasses. According to the Water Footprint of Food Guide, producing a serving of beef requires 463 gallons of water while a serving of tofu requires 76 gallons.
Beef production elevates greenhouse gases because cows emit methane during their digestion. It is estimated that per gram of protein, the greenhouse gas emissions from cows could be 30 - 50 times higher than from soy production.
While it’s true that wide swaths of the rainforest have been sacrificed to grow soybeans, a majority of the soy produced is used in animal feed. According to the European Food Information Council (EUFIC), people directly consume only 20% of the soybean crop. Swapping out ground beef with tofu would result in a net reduction of the land mass used to grow soybeans.
A few notes
Soy isoflavones aren’t for everyone, however. People with soy allergies should avoid tofu, and people taking certain medications—particularly thyroid medication or warfarin—should discuss soy intake and timing with their healthcare professional.
Although soy may have a positive effect on incidents or recurrence of breast cancer, consult your doctor if you have estrogen-sensitive breast tumors.
By the way, even though the isoflavones in soy resemble estrogen, a 2020 meta analysis of 38 clinical studies concluded that soy does not have a feminizing effect on men.
Branching out
If you are like me, tofu was not on the menu growing up. As a matter of fact, I’m not sure tofu was even on the shelves at our local grocery store.
Unfortunately, lack of familiarity with healthy alternatives can interfere with our intentions to eat a more whole-food plant-based diet.
When people find out that I’m vegan, they often assume that I somehow survive on a boring diet of lettuce and carrot sticks. On the contrary, my body relies on robust nutrition to fuel my daily workouts.
Going plant-based does not entail culinary deprivation. Instead, we can choose to replace the foods of our childhood with tasty substitutions.
If you want to eat healthy, while supporting the health of the planet at the same time, tofu is a great place to start and much easier than you might imagine.
Try out some of these recipes and let me know what you think. Or, if I’m singing to the choir, email me photos your favorite tofu dishes.
And, Kate - if you’re reading this, I hope you decide to give tofu another chance.
Recipes
Tofu pancakes I served mine with fresh peaches
Scrambled tofu Also shown is My Bacon made from mushrooms. Seriously YUM!
Tofu Pasta Sauce Dump everything in the blender and toss with hot pasta and veggies. Shown topped with nutritional yeast aka nooch.
BBQ Tofu Crumble tofu into an oiled pan on medium heat. Cook until brown on one side. Flip and cook the other side. Stir in bottled BBQ sauce. Done!
Not shown:
Trio of tofu recipes: General Tso’s tofu, homemade tofu gnocchi, and a chocolate mousse pie
P.S. As I write this article, I'm snacking on a bowl of steamed edamame (soybeans). Costco sells microwaveable packages in bulk.
Comments