Is Tofu Actually Healthy? Nutritionists Weigh In
Tofu has an interesting backstory in the world of health, with ties to food movements in the 1960s and questionable research around soy adding to its mythos. But the negative stigma from being a soy-based product is largely unwarranted—and a bit dated—according to experts. So, instead of being scared off by tofu, nutritionists and dietitians believe a bit of education about the product can help make tofu a key ingredient in a healthy diet.
What Are Tofu’s Health Benefits?
There’s plenty in tofu that has experts calling it a healthy choice. “It is a great source of protein, providing all nine essential amino acids,” Lauren Manaker, MS, RDN, LD, CLEC, a registered dietitian, tells Delish. “It’s also a source of nutrients like iron, calcium (if fortified) and magnesium, while being low in saturated fat and free of cholesterol.”
Theresa Gentile, MS, RD, CDN, spokesperson for the Academy of Nutrition and Dietetics, tells Delish that tofu has a high “protein digestibility corrected amino acid score,” a way to evaluate the protein’s quality. Tofu comes in with about 10g of protein per serving, similar to Greek yogurt or cottage cheese. It also offers a good source of vitamins A, C, D, E, K and B, among others, while being a non-animal protein.
“One serving of tofu per day provides 33% of one’s daily iron requirement,” Gentile says. “It is also rich in omega-3 fatty acids.”
Many of the benefits of tofu are tied to isoflavones, a plant-based compound that mimics a weak form of the hormone estrogen by the way your body interacts with it. The isoflavones within tofu support bone density, help protect against hormone-related cancers, help lower bad cholesterol, can help balance menopause symptoms, and combat oxidative stress, which can also promote healthier skin.
Michelle Routhenstein, MS, RD, CDCES, CDN, preventive cardiology dietitian who specializes in heart disease at EntirelyNourished.com, tells Delish that baking or stir-frying tofu with vegetables and whole grains really improves its place in a nutrient-rich meal.
“For added flavor, I like to marinate tofu in a spice blend of oregano, basil and garlic powder, then top it with a simple chimichurri sauce made from red wine vinegar, olive oil, parsley and a little Italian seasoning,” Routhenstein says, while suggesting to avoid frying or cooking tofu at high dry temperatures to stop of the formation of advanced glycation end products that can contribute to inflammation.
Tofu, an iron-rich ingredient, pairs well with foods high in vitamin C to help the body absorb the iron, Gentile says. “A stir-fry is a good way to do this,” she says. “You could add bell peppers, tomatoes or broccoli. Or pair with citrus fruit or strawberries.” Pairing the fibreless tofu with whole grains can improve its protein quality and boost gut health.
“Tofu is already a good-for-you choice, but you can ensure it fits into a balanced diet by pairing it with nutrient-rich foods,” Manaker says. “For example, combining tofu with a variety of colorful vegetables can create a balanced meal full of vitamins and fiber. You can also enhance its nutritional value by cooking it with heat-healthy oils like olive oil or adding flavorful spices and herbs instead of high-sodium sauces. Also, try to limit fried tofu.”
What’s With Tofu’s Bad Rap?
Tofu has a two-pronged stigma to overcome. The first comes from its very nature and early rise in popularity and the second from what some experts call a misunderstood scientific makeup around isoflavones..
Routhenstein says “early research in poorly designed mice studies” suggested tofu could be linked to breast cancer, although that research was later debunked in more rigorous, evidence-based clinical human studies, she says, that showed soy may reduce the risk of certain hormone-related cancers. For example, a 2022 meta-analysis found that soy isoflavone consumption can reduce breast cancer risk in both pre- and post-menopausal women.
“Often, people aren’t well-versed in interpreting research or understanding the significance of its design,” she says, “which can lead to misconceptions and negative perceptions about soy. As a result, they may avoid it despite its proven health benefits.”
There’s also no evidence to show a significant impact on testosterone or hormone levels in men when consuming soy in moderation, Routhenstein says.
The second stigma likely stems from its prevalence in a counterculture movement in the 1960s, along with its unique taste and texture. “This perception has evolved as plant-based eating becomes more mainstream and creative tofu recipes gain popularity,” Manaker says.
Who Should be Wary of Tofu?
The experts do agree that while safe and beneficial for most people, some may want to limit or avoid tofu altogether. “For example, individuals with soy allergies should steer clear of tofu,” Manaker says. “Additionally, people with thyroid issues, particularly hypothyroidism, may need to moderate their soy intake.” It all stems back to the isoflavones, which could potentially interfere with common thyroid medicines.
Those suffering with kidney and gallbladder stones should avoid tofu due to its oxalate content, which is known to contribute to kidney stone formation, and those with hormone-sensitive conditions, such as high estrogen, should consult with a healthcare professional to help determine if tofu is appropriate for their specific situation.
For some, tofu can cause gas, bloating, abdominal cramps or diarrhea, so should be consumed in moderation, Gentile says, like all foods.
Non-organic tofu may contain the herbicide glyphosate, depending on the brand, and residual exposure could pose health risks just like other non-organic plant-based foods, Manaker says, noting it is best to stick with organic or non-GMO certified tofu.
The bottom line: Experts believe tofu provides a range of health benefits. From supporting bone health to lowering bad cholesterol and benefiting women going through peri- or menopause or even potentially helping prevent some diseases and cancers, the health benefits of tofu pile up thanks to the nature of the ingredient.
You Might Also Like
