What is tofu and is it good for you?
What is Tofu?
Tofu is made from Soybeans. Soybeans are similar in size and shape to peas and belong to the legume family. Dried soybeans are tan or beige in colour.
Tofu is often referred to as bean curd because of the process of how it’s made, which is not unlike cheese and its curdling stage. Dried soybeans are soaked in water before they are mashed and cooked at a high temperature. The fibrous residue, called okara, is removed from the resulting mixture along with the whey using a particle remover. The liquid that remains is soy liquid (aka soy drink).
To make tofu, a coagulant is added to the soy liquid to thicken or curdle it. A natural coagulant commonly used is calcium sulfate, a mineral that is cleaned and crushed into a powder. Calcium sulfate has been used for centuries in tofu production. Water is then pressed out. The more water that is pressed out, the firmer the tofu.
That is why not all tofu is created equal. Different types of tofu vary in textures, density and ingredients. As a result, there are different uses for each tofu, as well as different storage/handling requirements. The key thing to remember is the firmer the tofu, the longer you can cook it. Superior Natural provides every type of tofu:
Pressed Tofu is extremely dense with a chewy, meat-like texture like chicken. It is denser and firmer than Extra Firm Tofu. There have been many creative dishes that have used pressed tofu in a unique way.
Extra Firm Tofu is referred to often as the “other, other white meat,” and is a popular mainstream variety often used as a meat substitute. Over the years there have been incredible dishes that use extra firm tofu as its main event.
Medium Firm is a traditional tofu with a smooth yet firm texture. It’s origins date back over two thousand years ago in China.
Soft Tofu has a delectable silky texture and creamy taste. With a custard-like consistency, it makes an ideal dairy or egg substitute. Great for blending into smoothies, soups or sauces!
Silken Tofu has a very smooth & creamy and delicate custard-like texture. Like Soft Tofu, silken tofu makes an ideal dairy or egg substitute due to its extra delicate texture. This tofu can also be used in soups, smoothies, sauces, and even pancakes.
Firm inside and crispy fried on the outside. The fried outer skin is great for soaking up flavours from sauces and can pair nicely with many dishes.
is tofu good for you?
Tofu has many potential benefits for its consumers. Tofu’s prime component is the soybean, which is a complete protein which includes all nine essential amino acids. These essential amino acids are involved in important processes like tissue growth, energy production, immune function and nutrient absorption. check out the chart to the right to compare soy amino acid composition between egg and milk protein. Notice how the composition is much higher than the more standard foods popular culture views today.
Soy protein contains more nutrients than animal protein like fiber, omega-3 fatty acids, and polyunsaturated fats which are all linked to lowering cholesterol and cardiovascular diseases. The calcium and magnesium in soy may also help to strengthen bones, regulate blood sugar, and prevent migraine headaches.
Soy contains a variety of phytochemicals and active compounds that can benefit consumers:
Isoflavones: a group of phytoestrogens that includes genistein, daidzein and glycitein
Saponins: studies suggest these compounds may lower blood cholesterol, protect against cancer and affect blood glucose levels
Phenolic Acids: this group of phytochemicals is being studied for their potential to stop cancer cells from spreading
Phytic Acid: commonly found in cereals and legumes, it can act as an antioxidant
Enzyme-regulating proteins: these include protease inhibitors and protein kinase inhibitors
Sphingolipids: they seem to play a role in regulating cell growth, self-destruction of abnormal cells and progression of tumors
Benefits information is from American Institute for Cancer Research*
Tofu is an incredible ingredient that can be served in so many ways. With the different variety of tofu types readily available to try, there is no way a chef can get tired of it! Try our Superior Natural tofu products and find out your favourite way to cook with us! For questions and inquiries, please contact us at info@keystonenatural.com
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Sources:
https://www.healthline.com/nutrition/what-is-tofu
https://www.thespruceeats.com/what-is-tofu-definition-and-recipes-3376822
https://www.medicalnewstoday.com/articles/278340#_noHeaderPrefixedContent
https://www.seriouseats.com/2014/06/shopping-cooking-guide-different-tofu-types.html
https://www.aicr.org/cancer-prevention/food-facts/soy/
CFR - Code of Federal Regulations Title 21 (fda.gov)
https://www.keystonenatural.com/education-1/2020/9/16/soy-protein