Tofu, or bean curd, used primarily in South East Asian food, is derived from soybeans. Tofu is the only plant-based protein source (it delivers 10 grams per 100-calorie serving) that contains essential amino acids, which are sorely needed by our bodies. It is believed that Tofu originated in China about 2000 years ago, when a Chinese cook accidentally curdled soy milk. Introduced in Japan in the eighth century, Tofu was originally called Okabe. The word ‘Tofu’ was first mentioned in the dairy of a Shinto priest; Tofu was eaten by priests as part of a vegetarian diet, on account of its excellent protein content. Like Indian ‘paneer’ (dairy cheese), Tofu is made by curdling fresh soya milk and solidifying it. The curds are pressed to form a cohesive bond and the whey is discarded. Apart from this coagulation process, Tofu is also made by fermentation - by adding micro-organisms, which ferment the soy curds. Fermentation increases the digestibility of soy proteins and aids the nutrient absorption from soy. Tofu can be cooked in different ways, which changes its texture - from being smooth and soft to becoming crispy and crunchy. Given its neutral taste and consistency, Tofu works with most flavours and foods. The extra-firm variety is best for baking, grilling and stir-fries, while soft Tofu is suitable for sauces, desserts and curries. Silken Tofu is a creamy, softer product used for salad dressings.
Soy foods like Tofu have been associated with improved cholesterol levels. The most consistent effect of soybean intake on blood fats has been in helping lower LDL Cholesterol levels. Soy nutrients such as Soyasaponins also show promising results for their impact on cardiovascular health. Soy products contain Isoflavones, which are known for their antioxidant effects – like helping prevent premature aging. Due to the phytoestrogen content of soya, many women include soya rich foods like Tofu in their diet when they enter menopause. The phytoestrogens found in soy products also help decrease bone loss during the perimenopause and post-menopause stages.
Tofu is sold in sealed packages that are kept at room temperature. When the packages are opened, the Tofu needs to be rinsed, covered with water and kept in a refrigerated container. In order to keep the Tofu fresh for up to one week, the water should be changed often. If retained in the original package, the Tofu can be kept frozen for up to five months.
Advisory: Tofu and all soya products contain large amounts of oxalate. Individuals with a history of oxalate-containing kidney stones should avoid an over-consumption of soya products. Women who have, or have had, oestrogen-sensitive breast tumours should restrict their soya intake according to their dietician’s advice.
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