Tofu is a soy-based product originally common in Asian cuisine. It's become popular in the United States among culinary adventurers and health-conscious consumers. Judith Rodriguez, chairwoman and faculty in the Department of Nutrition and Dietetics Flagship Program at the University of North Florida, discusses myths and facts about this versatile high-quality protein food. (Recipe: Tofu-Based Ginger Dressing)
Myth: Tofu is only for vegetarians.
Fact: Tofu has high-quality protein and can be used by vegetarians as a substitute for meat, poultry or fish. But tofu isn't just for vegetarians. It can be regular high-protein food on your table.
Myth: Tofu is a cheese.
Fact: Tofu is sometimes called soy cheese because, like dairy cheeses, it's made with the use of a coagulant, or curdling agent, soybeans and water, but it's not a dairy-based cheese. The soybeans are soaked, ground, boiled, strained, pressed and dried. Tofu is also known as the cheese of Asia, and like cheeses, it's available in various consistencies or levels of firmness, ranging from silken or soft tofu to firm or regular tofu.
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Myth: Tofu is naturally high in calcium.
Fact: Tofu is naturally high in protein but not naturally high in calcium. However, because calcium-containing coagulants (calcium sulfate or calcium chloride) are generally used in making tofu, this increases the level of calcium in the product. Make sure you read the label to ascertain that you are getting a high-calcium tofu product.
Myth: Tofu doesn't contain fat.
Fact: Tofu is a staple "vegetarian's meat" because of its high-protein quality and versatility. It's not fat free, but it does contain the healthier fat. A grilled 3-ounce extra-firm tofu burger will have about 9 grams of protein, 4 grams of fat (mostly polyunsaturated) and 86 calories. A regular broiled 3 ounce burger will have about 20 grams of protein, 18 grams of fat (mostly saturated) and 246 calories. So, for about 246 calories of tofu, you would be getting about 25 grams of protein and 11 grams of fat (mostly polyunsaturated). This is a lower amount and healthier fat but not a fat-free food.
Myth: Tofu should not be cooked.
Fact: Tofu can be used in recipes that don't require cooking. Some persons use soft tofu as a base for dressings. Others prefer firm tofu as a meat substitute in cooked recipes. Tofu has excellent ability to absorb flavors, so it's a great meat substitute for recipes that have spices and marinades.
Myth: Tofu is harmful to men.
Fact: Tofu contains genistein and daidzein, two plant phytoestrogens that act similarly to estrogen. But some persons erroneously think that tofu is harmful, especially to men. Although there was a case of some minor temporary issues by a person drinking soy milk daily in extremely large amounts, tofu is safe and has not been associated with harm.
The Goods is a monthly column about food myths and facts by faculty members in the University of North Florida's Department of Nutrition and Dietetics, which was recently selected by UNF President John Delaney as a Flagship Program, designed to elevate the program to the nation's top echelon. Have a question about tofu? Contact Rodriguez at jrodrigu@unf.edu.
