Is tofu healthy?

[betherann]

Is tofu healthy?

It seems to have a lot of saturated fats, even the light version.  Right now I have a single serving size block of pre-marinated teriyaki tofu in the fridge.  (The pre-marination probably accounts for some of the additional fat, I realize.)  I was going to bring it for lunch with a package of organic Ramen noodles and some stir-fried veggies, and possibly a beet & spinach salad and fruit (grapes or a plum, I'm thinking).  Is that a healthy meal, especially after a mid-morning snack of a granola bar (think a 100 calorie Pria bar, with 30 fat calories)? 

Just wanted to know your thoughts on the matter!  I'm working through some issues regarding good and bad fats and sought some knowledge and insight from people on the inside!   

[inspired bites]

Yes!!!!!  It's healthy!

I take a lot of flack from friends and family about tofu, but here's a quote for you (it is from a soy producer Website, but it's true):

The FDA recently approved health claims related to soy: include 25 grams of soy protein each day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.

Soy foods are low in saturated fat, are cholesterol-free, and contain high-quality protein, essential fatty acids, dietary fiber, and numerous other nutrients.

As part of a healthy diet, soy foods can replace less healthy foods that are high in saturated fat and cholesterol, thus enhancing their impact on cholesterol lowering.

Incorporating plant-based soy foods into the diet may also improve blood pressure and other coronary heart disease risk factors. Check the label for sodium content to stay within healthy limits.

Soy can help you save calories, fat, and cholesterol.

I use tofu for main meals, for fillers, and desserts.  There are presently several recipes on my blog.  I just made one the other day and it is my most recent recipe post: http://inspiredbites.blogspot.com/2008/07/soba-noodles-with-fresh-vegetables-and.html

I'm sure the prepared tofu is great, but I, personally, feel that processed foods are processed to the point where they lose their healthy benefits and they are over-salted and sodium seems to be coming up on my radar screen lately.  Don't get me wrong,  I still like my Kraft mac and cheese!  And sometimes convenience is the best!

For meals, I tend to prefer the extra firm for my meals, properly drained.  Here's a link to my draining post:  http://inspiredbites.blogspot.com/2008/06/how-to-drain-tofu.html

Here's a fantastic dessert I did with light silken tofu:  http://inspiredbites.blogspot.com/2008/06/chocolate-chambord-parfaits-done-light.html

I don't mean to only push my blog.  There are tons of great tofu recipes out there.  It can make for a satisfying meal. 

[Foodycat]

Tofu makes a great creamy topping for fruit pies if you are entertaining vegan/Kosher/lactose intolerant friends. I really like it, but my mum tells me that when I read Michael Pollan's In Defence of Food I may view it differently...

[inspired bites]

I was curious, and had a little free time.  So I did some research on the saturated fats issue.  When it comes to saturated fats, here's how tofu compares to other common meats and foil-pack salmon:

4 ounces firm tofu = 79 calories, 4.71 g fat, 0.975 g sat fat, 9.25 g protein

4 ounces lean beef tenderloin = 189 calories, 10 g fat, 4 g sat fat,  23 g protein
4 ounces of 85% fat ground beef= 240 calories, 17 g fat, 7 g sat fat, 21 g protein
4 ounces of 95% fat ground beef= 155 calories, 6.6 g fat, 2.5 g sat fat, 24 g protein
4 ounces of NY strip= 259 calories, 13 g fat, 5 g sat fat,

4 ounces chicken thigh= 220 calories, 17 gram fat, 5 sat fat, 16 g protein
4 ounces chicken breast = 120 calories, 1 gram fat, 0 sat fat, 26 g protein

4 ounces Bumble Bee Skinless, boneless salmon= 120 calories, 1 g fat, 0 sat fat, 28 protein



So, for fats and protein, chicken breast and salmon are the best, but it would be a boring world eating that all the time!   

[Queen]

Here is my deal with soy - it is not healthy for me, because I have a sensitivity to it, which means anytime I partake my hands and feet swell a little. So I try to avoid it except when eating sushi and I use a very little dab on the ones that have no sauces.

Also, there is a second component - I agree with the Michael Pollan comment that Foodycat mentioned. I had my reservations about soy even before that. Soybeans are some of the most highly genetically modified foodstuffs out there, besides corn. A lot of people already know about the industrialized corn issues, but when those farmers aren't planting corn, they are planting soy, so all the bad things we read about industrialized corn, are true for industrialized soy in the US.

[justcookit]

And it has now been linked with infertility in us chaps.

[ArikaDawn]

And it has now been linked with infertility in us chaps.

That's what I was going to add. The husband and I are trying for a little one and our doc mentioned hubs may want to avoid soy as it dramatically lowers sperm count. He was bummed, no more soysage in his omelet, but good to know.

Arika

[Drew Kime]

There's another point that Pollan made that applies here, particularly to the comments about fats. It has scientific support, and also passes the common sense test.

Basically, you are more likely to be unhealthy because of having too little variety in your diet than because of too much of any single nutrient. No dietary or nutritional fad based on demonizing or lionizing a single nutrient -- carbs, fats, saturated fats, omega 6, protein, etc. -- has ever proven to be widely applicable to the general population.

We just don't understand enough about biology yet to try to make adjustments at the micronutrient level. We're designed to eat plants and meat and grains and fish, etc. Any "food product" developed in the last century, meaning it didn't evolve along with us, probably isn't really good for us.

[SavoryTv]

As a nurse in a town full of trendy vegetarian hipsters, I've read a lot of research and study results about soy.   At this point I believe we need to wait for further studies before coming to a conclusion.    The Harvard sperm study is fairly recent.  Previous studies have concluded that soy may contribute to estrogenic tumors, as well as may prevent prostate cancer.    So it's very inconclusive at this point.   One suggestion I read, I think on Harvard's Health Letter, was that we should limit soy intake to twice a week to be safe.

I think this is a good rule to follow for now. 

[Trikki427]

If it's not lard and not a cigarette...I'll eat it. Lard causes clogged arteries and cigarettes...well, you know...

Soybeans are some of the most highly genetically modified foodstuffs out there, besides corn. A lot of people already know about the industrialized corn issues, but when those farmers aren't planting corn, they are planting soy, so all the bad things we read about industrialized corn, are true for industrialized soy in the US.

I know and that is sad. If it weren't for this, I'd eat more soy all of the time. I'm afraid of genetically modified foods. Food science has more than one branch (I mean, how do you explain marinating or the maillard principle??) and it's done wonders for the world. But cancer is more prevalent and it all stems from our lifestyles, not just the engineered food the grocery shops sell us.

I just did a cooking class on soy and I purposefully didn't bring up this issue because I didn't want people to walk out. It's always a good idea to add different foods to your culinary menu and repetoire, but don't base your diet on soy. Don't base it on protein. Or fat. Or carbohydrates. That's all that matters.

[kitten-ninja]

Am I too late?

anyway my two sense on soy. Avoid GMO soy at all costs. The safest soy is fermented and in small quanities. Until the safety is clarified, I try to use in moderation.

[kitchenwizard]

I was born and raised in Japan, so I've been eating it in my whole life. And despite of all the negative media, I still believe Tofu and soy products are healthy and good for most people -- when they are natural and  consumed in moderation. I don't eat it every day, I don't eat it in large quantities. I don't eat it in the form of Soy protein, either. So are most Japanese (and probably other Asians.) When I use soy milk, I use natural, pressed one, and not those that are processed with vanilla and other stuff.

I agree with Michael Pollan 100%.  The best form of soy to eat is natural and fermented, and just as everything else, keep balanced diet, eat everything in moderation. And the less processed, the better, and when you cook yourself, even better!

BTW, ramen noodles are higly processed and not very healthy...  so definitely limit the ramen consumption! It's Japanese junk-food! (I've eaten a lot when I first came to the US, and gained ton of weight.)