Vegan people get worried whenever it comes to food. It’s because they are concerned whether it’s come from animal or not.
Well, if you are a vegan and you are afraid of consume tofu. I can assure you it’s totally plant based diet. No animal is harmed to make it.
It is made from soybeans which are blended into a milky liquid and then heated to coagulate into curds. Once the curds are formed, they’re pressed into the familiar tofu shapes.
It’s made with plant-based ingredients. so, it makes a vegan friendly option.
Tofu’s journey outside Asia began in the 18th century when Europeans were traveling to the East and found it. But tofu gained popularity in the Western world in the 20th century.
Tofu was initially popular with vegetarians and healthy people. Now, Vegans and people who like to reduce meat consumption love tofu dishes.
What is tofu?
You might wonder what is tofu actually? well, it’s not like other plant-based diet. You have to go through some steps to make it.
Tofu is a food product that made from soybeans. Tofu also known as bean curd. It is a traditional recipe in Asian countries like China, Japan, Korea, and Vietnam. But it becomes popular because of its nutritional value and use in so many different dishes.
It starts with soybeans to make tofu. Soybeans are soaked, ground, and mixed with water to make a soy milk mixture. Soy milk is then heated and thickened with a natural coagulant. Soy milk’s proteins combine during coagulation and form curds by separating whey.
Curds are carefully collected and pressed to remove moisture once they’ve formed. Then they’re shaped into tofu.
You can cook tofu in different ways and mix it into sweet and spicy dishes.
Tofu has now become a popular choice for vegans, vegetarians, and health-conscious people because of its ability to combine a variety of flavors and its nutritional benefits.
Is tofu allowed in the vegan community?
Tofu is both vegetarian and vegan-friendly. We already know it’s a plant-based food made from soybeans, and no animal products are used in its production. This means it agrees with the beliefs of vegetarian and vegan diets.
In a vegetarian diet, people stay away from consuming meat, poultry, and seafood, but they may include eggs and dairy products. So, if you are a Vegetarian, you are welcome to have this without any doubt.
In a vegan diet, they avoid all animal products like eggs, dairy, meat, and other food that come from animals. But tofu is a 100% plant-based product and also acceptable in the vegan lifestyle.
Types of tofu
Tofu comes in many shapes and sizes, which depend on how it is used. Firstly, they are divided by their moisture amount and softness. Let’s see some common types of tofu people eat-
Silken tofu: This tofu is also known as soft or Japanese-style tofu. Silken tofu uses the highest level of moisture and pudding-type flavor. It is smooth and creamy. This type tofu is used in soups, smoothies, sauces, and desserts.
Regular firm tofu: This tofu is most common and available. It contains decent moisture content and is also known for keeping its shape good. Regular firm tofu is perfect for stir-fries, sautés, grilling, and baking. This tofu primarily used in savory dishes.
Extra-Firm Tofu: you may already know by reading its name that this tofu used low amount of moisture and the smoothest flavor. This tofu is the perfect choice for grilling, pan-frying, or those dishes where people need a soft texture. You’ll find it in things like tofu scrambles, stir-fries, and vegan kebabs.
Flavored Tofu: Some brands offer flavored tofu, marinated or cooked with different spices and sauces. It includes teriyaki, barbecue, or smoked tofu. This a best option for those who want ready-to-cook tofu.
Tofu skin or Yuba: Tofu skin is made from boiled soy milk. They’re collected and dried into sheets or rolls. This snack has a crunchy feel and is mainly used in soups, stews, and stir-fries.
Benefits of tofu
Tofu has lots of health benefits. People who want a balanced diet love it. Below I mention some of the health benefits of consuming tofu include:
Rich Source of Protein
Tofu is a really good plant-based protein choice. It gives all the necessary protein that the human body needs, mostly for vegetarians and vegans. It helps with healthy muscles and for the strong immune system.
Tofu is low in bad saturated fats and free of cholesterol, which is good for your heart. If you eat tofu regularly, it will help maintain healthy cholesterol and reduce heart disease.
As tofu making includes coagulant, which is a good calcium source. Calcium is important for bone health, muscle building, and nerve activity. Besides, tofu has other minerals like iron, magnesium, phosphorus, and zinc.
Lowers Cancer Risk
Some studies show that tofu has a protective effect on certain cancers, such as breast and prostate cancer. These attributes work as an anti-biotic and lower the cell damage of the body. It also helps better hormone balance.
Tofu is very low in calories but high in protein, so it can help you lose weight. You’ll feel satisfied, and you won’t eat too much.
Controls blood sugar
Tofu has a low amount of glycemic index (GI). So it doesn’t raise blood sugar levels easily. This quality is best for diabetes patients and people trying to maintain stable blood sugar levels.
Tofu is a healthy choice for dietary fiber. It will help digestion and fights stomach problems.
People who can’t consume tofu
Though tofu is generally safe for eating there are some people who need to avoid it for their health condition or diet plan. These are-
- If you are allergic to soybeans, you should avoid all soy products including tofu. You can get allergic symptoms like skin rashes and scratches. Some of the severe reactions like breathing difficulty.
- Some people have a history with kidney stones or likely to get this problem should lower their intake of tofu. Because tofu is full of organic amino acid and this can cause kidney stone.
- There is a chance of soy compounds may clash with some medications like anticoagulants (blood thinner). If you are having medication you should talk with a healthcare professional before eating tofu.
For many people, tofu becomes a reliable ingredient in their diets. It is loved for its flexibility and ability to taste many flavors. As a vegetarian and vegan food, tofu is perfect for them.
Its popularity has come for its ability to satisfy and inspire food creativity. There is no doubt that tofu is an important part of the broad and growing world of plant-based dishes which contributes to a more responsible, caring, and nutritious way of eating.