There’s a reason tofu often ranks number one in the list of the healthiest plant-based proteins. It’s a versatile ingredient and if you cook it right, you can make delicious, savory meals like a low-carb tofu dish with hot and sour zoodles.

Here’s why you should eat more tofu

The tofu-making process is similar to the traditional dairy cheese-making process that includes curdling and solidifying milk.

Tofu or bean curd is derived from soy, and it’s made by curdling fresh soya milk, pressing it into a solid block and then cooling it. The curds are then pressed into a block. The whey is removed, and you’re left with tofu.

Still think tofu is bland? Read on to learn more about tofu’s amazing health benefits!

Tofu is good for you because it’s protein-rich, low-calorie and full of various vitamins and minerals that help boost your overall health.

While it’s true that plain, uncooked tofu is bland, the ingredient can be easily transformed if you follow the right recipe. Even non-vegans love tofu if it’s prepared well, especially since the superfood takes on the flavor of anything it’s seasoned with.

Replacing meat with tofu is good for you

Meat tastes good, but eating meat every day is bad for your heart and weight.

You can easily improve your eating habits by replacing red-meat and processed meat with healthier alternatives like soy in its whole form: Edamame, tofu and whole soy milk. These products are better than meat because organic soy products are rich in fiber, protein, vitamins and minerals, minus the cholesterol and saturated fat found in meat.

Eating tofu can help lower your risk for heart disease

The Centers for Disease Control and Prevention (CDC) reports that heart disease is the number one killer of people in America, with the disease causing one out of every four deaths annually.

Soyfoods are nutrient-rich and incorporating them into your diet will help boost your heart health. Whole soy foods are rich in fiber, contain no cholesterol and are low in saturated fat.

Experts suggest that soy is good for the heart because meta-analyses of the effect of soy on cholesterol indicate that soy protein reduces serum cholesterol. This then lets your heart function as best as possibles since high cholesterol puts extra stress on the organ.

Tofu also helps lower cancer risk

Cancer is a life-changing disease. According to the American Cancer Society, more than 1.8 million people are expected to develop cancer in 2020 in America. More than 600,000 people may also die because of the disease.

Thankfully, consuming tofu daily can help lower cancer risk. Population studies in Asia have found that there is a link between soy consumption and reduced breast cancer risk. However, in Asia, soy is consumed in moderate amounts, at least one to two servings a day, throughout life.

Studies also suggest that consuming soy helps stop tumor growth and slows the growth of cancer cells.

Eating more tofu may help you live longer

If you want to live longer, exercising regularly, having healthy habits and following a balanced diet is key. Eating more tofu can also help you live a longer life!

According to a study, eating tofu instead of meat can help you lose weight. Another study has found that replacing meat with tofu can help lower your bad cholesterol and improve your insulin sensitivity. Maintaining a healthy weight and lowering your bad cholesterol are two factors that can help prolong your life span.

Additionally, consuming more plant proteins means you get some nutritional benefits like “an increased intake of fiber and certain micronutrients not found in animal protein.”

Considerations before eating more tofu

While tofu offers many incredible benefits, here are some things to consider before eating more tofu.

Avoid tofu if you have thyroid issues

If you have an over-active thyroid (hyperthyroidism), talk to your physician before adding it to your diet.

Animal studies have shown that consuming soy “can interfere with radioactive iodine uptake for the treatment of hyperthyroidism.” This means that if you’re taking medication for hyperthyroidism, tofu might stop the drugs from working properly.

You may be allergic to tofu

Soy is one of the top eight allergens in America. You may be allergic to tofu if you experience the following signs of a food allergy:

• Abdominal pain
• Breaking out in hives
• Itching around your mouth after eating tofu
• Skin irritation
• Wheezing

If you experience these signs after eating tofu, consult your doctor immediately.

Tofu allergy is less common in some people than others, and it’s more common in children. The good news is, most children outgrow a soy allergy, and carrying it into adulthood is rare.

Low-carb, fiber-rich tofu with hot and sour zoodles

If you’re craving a tasty dinner with a spicy kick, check out this recipe for tofu with hot and sour zoodles!

Zoodle or zucchini noodles are full of fiber. The dish is served with an incredible hot oil dressing while the black rice vinegar adds a tangy-sour flavor.

This simple recipe will be a hit even among your meat-loving friends. It also contains healing spices like ginger that’s good for a cold and red chile pepper that can help speed up your metabolism.

The recipe below is excerpted from “Wok On: Deliciously Balanced Meals in 30 Minutes or Less” by Ching-He Huang.

Ingredients for 2 servings:

• 2 Large zucchini, cut thinly lengthwise to make zucchini noodles
• 3 1/2 oz. smoked tofu, cut into julienne strips

For the fragrant hot oil dressing:

• 2 cups of water
• 1 1/2 tablespoons of toasted sesame oil
• 1 tablespoon of Chinkiang black rice vinegar or balsamic vinegar
• 1 tablespoon of olive oil
• 1 tablespoon of Sichuan chili oil
• 1 tablespoon of tamari or low-sodium light soy sauce
• 1 garlic clove, minced
• 1-inch piece of ginger, peeled and grated
• 1 red chile, seeded and finely chopped
• A pinch of cracked sea salt
• A pinch of ground toasted Sichuan peppercorns
• A small handful of chopped cilantro

Preparation:

1. Pour two cups of water into a medium pan, and bring to a boil. Bring the water down to a gentle simmer.
2. To make the dressing, heat a wok over high heat until it starts smoking. Add the olive oil, and give it a swirl. Add the garlic, ginger, and red chile. Toss for a couple of seconds, then add the rest of the ingredients. Set the wok aside to keep the dressing hot.
3. Toss the zucchini strips into the simmering water then lift it out, drain then add it to the wok with the smoked tofu.
4. Toss the zoodles and the dressing well to heat through.
5. Prepare two plates and serve immediately.

Try new recipes and eat more plant-based proteins and superfoods like tofu to improve your overall well-being.

Sources:

MindBodyGreen.com

TheList.com