Tofu is a plant-based protein source made from soy milk and is associated with several health benefits.
According to Verywell Health, research suggests that tofu may support heart health, strengthen bones, and reduce the risk of certain diseases.
Tofu is rich in protein
Half a cup of tofu contains more than 21 grams of protein, as well as essential amino acids that the body uses to build muscles and tissues.
Tofu may lower bad cholesterol
Soy protein may help reduce levels of LDL cholesterol, often referred to as bad cholesterol. At the same time, tofu may also help increase good HDL cholesterol.
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Blood fats may improve
A study published in The Journal of Nutrition found that tofu and other soy products may also reduce triglycerides, which are fats found in the blood.
Tofu may reduce the risk of heart disease
Isoflavones in soy act as plant estrogens that bind to the body’s estrogen receptors.
A study published in Circulation found that regular consumption of soy products may lower the risk of heart disease.
The risk of type 2 diabetes may decrease
Research published in Nutrients suggests that people who frequently eat soy have a lower risk of developing type 2 diabetes.
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Isoflavones are believed to play an important role in this effect.
Bones may become stronger
Tofu contains high amounts of calcium, which is important for maintaining strong bones and may reduce the risk of fractures.
The risk of osteoporosis may decrease
Isoflavones in tofu may help reduce bone loss and lower the risk of osteoporosis, especially after menopause, according to a study published in International Journal of Molecular Sciences.
Menopause symptoms may become milder
Tofu may help reduce symptoms such as hot flashes, mood swings, and night sweats in people going through menopause.
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Hot flashes may become less frequent
A study published in Menopause found that a plant-based diet including whole soybeans significantly reduced hot flashes in postmenopausal women.
Tofu may benefit the brain
When the body breaks down soy, it produces a compound called equol.
Research published in Alzheimer's & Dementia: Translational Research & Clinical Interventions found a link between high levels of equol and a lower risk of dementia.
Folate in tofu may affect mood
Tofu contains folate, and low levels of folate have been linked to an increased risk of depression.
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Pregnant women who ate tofu daily had a lower risk of depressive symptoms in a study published in European Journal of Nutrition.
Tofu is associated with a lower risk of breast cancer
A study published in PLOS One suggests that people who regularly eat tofu may have a lower risk of developing breast cancer compared to people who rarely consume soy.
Soy may influence other types of cancer
Research published in Nutrients also points to a possible link between soy consumption and a lower risk of prostate cancer, stomach cancer, colorectal cancer, and endometrial cancer.
Sources: Verywell Health, The Journal of Nutrition, Circulation, Nutrients, International Journal of Molecular Sciences, Menopause, Alzheimer's & Dementia: Translational Research & Clinical Interventions, European Journal of Nutrition, and PLOS One.
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