Why Should You Eat More Tofu? (Plus Recipes To Try)

Despite being a staple in Asian cuisines for centuries, tofu has only become a popular plant-based option in the western world in recent years.

Vegans, vegetarians, flexitarians and reducetarians can use tofu to make bacon, eggs, sausages, cakes, smoothies, and much more. It's a protein that's praised for its versatility and ability to take on pretty much any flavour. But if that's not enough to convince you, let's take a further look into why you should be adding more of this low calorie, plant protein into your diet! 

Tofu has a much lower saturated fat content than meat, and it contains no cholesterol whatsoever. Therefore, substituting some meat products with tofu can help lessen the risk of illnesses caused by eating too many animal products, such as cancer. Tofu also has an array of vitamins and minerals.

According to Harvard Health, consuming 25 grams of soy protein a day (10 ounces of tofu or 2 1/2 cups of soy milk) can lower LDL (cholesterol) by 5% to 6%.

Studies suggest that a diet rich in certain soy products, like tofu, may lower the risk of heart disease because tofu is rich in isoflavones. Isoflavones have been found to lower cholesterol and inflammation. 

Calcium is essential for bone health, and as the human body doesn't produce this mineral itself, it's up to us to get it through food, drink and supplements. Fortunately, many tofu products are fortified with calcium, but the amount varies depending on the brand you purchase. For example, the Tofoo Co. Organic Naked Tofu contains only a trace amount of calcium, whereas Cauldron Organic Tofu contains approximately 400 mg of calcium per 100g.

A complete protein is a protein that contains all nine essential amino acids. For example, tofu is a complete plant protein, making it a great source for vegans and vegetarians since it's so versatile. Adding tofu to a dish is a brilliant way of increasing your protein intake; as it's so versatile, there are many dishes that tofu can accompany, from desserts to breakfasts, which brings me to my next point!

Tofu is one of the most versatile foods on earth. It comes in varied textures, from firm and meaty to silken and smooth. You can blend it up in smoothies, fry it, bake it, boil it, scramble it, add it into a pie, grill it, and so much more. You can't say that you don't like tofu if you've only tried it a few times. Keep experimenting, and you're bound to like it eventually. 

Iron is needed for growth and development, such as blood production. It's an essential mineral, yet it's common for individuals to be deficient, especially women. Contrary to popular belief, a portion of tofu can contain more iron than the average serving of meat.