There are also other compounds in soy that offer antioxidant activity and can even inhibit tumor growth and cancer spread. Komen Breast Cancer Foundation both encourage soy consumption. Plus, the American Institute for Cancer Research and the Susan G. Overwhelming research supports the inclusion of whole soy foods, like tofu, generally finding that it reduces cancer risk (and recurrence) or has no significant impact either way. Oppositely, estrogen receptor alpha is growth-promoting in terms of cancer… and soy isoflavones don’t bind here. However, isoflavones have been shown to selectively bind to what’s called estrogen receptor beta, which has anti-growth properties when it comes to cancer. This has triggered headlines about soy causing cancer, especially breast cancer. Tofu contains compounds called isoflavones (genistein and daidzein) which are structurally similar to estrogen and can bind to certain estrogen receptors in the body. One study showed that supplementing with isoflavones from soy can help increase weight loss by up to 10 pounds and reduce blood sugar levels ( 11 ).Īdditional studies have shown that intact soy proteins like those found in tofu have an even greater effect on blood sugar levels and can help reduce prediabetes and improve type 2 diabetes outcomes ( 12 )( 13 ). It is especially good for helping older women lose belly fat and improve body mass index ( 10 ). Helps with Weight Loss and Blood Sugar ControlĮating tofu can also help you lose weight. Soy consumption has been shown to reduce stroke risk, improve blood vessel inflammation, and reduce heart disease risk by up to 10% ( 7 )( 8 )( 9 ). Some of these benefits are due to saponin, an organic chemical in soy known to have heart-protective qualities, but isoflavones also play a role. Being part of this family, it is no surprise that tofu has also been shown to have heart and blood pressure benefits. Multiple studies have shown that diets high in legumes can lower the risk of cardiovascular disease. In both men and women, diets high in soy have been found to reduce stomach cancer rates by up to 61% ( 5 )( 6 ). Soy has also shown the potential to lower prostate cancer risk in men ( 4 ). Isoflavones and other phytochemicals in soy have been shown to reduce the risk of breast cancer in women, especially when consumed in adolescents ( 2 )( 3 ). Even in males, isoflavones appear to have no effect on fertility and have shown many positive health benefits in areas outside the reproductive system ( 1 ). While there is some concern that eating too much soy might have harmful effects on the human hormone system, especially in males, the vast majority of studies have found the opposite to be true. Phytoestrogens, including isoflavones, are present in a variety of plant foods, but are found in higher amounts in soy. Tofu might be most famous for containing isoflavones, a type of phytochemical that mimics estrogen in the body. From these studies, we know that tofu has a huge number of health benefits. Healthy Tofu Stir Fry | Gosia Zet/Shutterstock Tofu Health Benefitsīecause of tofu’s high nutrient content and the unique phytochemicals it contains, it has been studied in depth for its potential health effects. Considering the high micronutrient and protein content and the fact that a serving of tofu is only 70 calories, this food is incredibly nutrient-dense. In addition to being a good source of protein, tofu is low in saturated fat and carbohydrates, and high in several vitamins and minerals. Because of its high protein content, it has become a popular food in the West, especially for vegans and vegetarians, over the past few decades.

Tofu has been consumed for at least 2,000 years in China. It has a very mild flavor which makes it an easy addition to a variety of meals from sweet to savory. Depending on the pressure used during the press, tofu can be soft to extra firm. Tofu is coagulated soy milk that has been pressed into a block. To better understand how tofu can be both a superfood and one you may want to avoid, we need to take a closer look at this popular vegan protein. But for certain sensitive and at-risk individuals, these health benefits may be overshadowed. It has been shown to fight certain kinds of cancer, reduce the risk of stroke and heart attack, and help women lose weight. In general, the answer is yes, tofu is a healthy food with many well-studied health benefits.

Some people consider this strange gelatinous soy product a powerful superfood while others claim it comes with health risks. There are few foods out there as polarizing as tofu.

Tofu protein