What are the possible risks and side effects of eating tofu?
Tofu has many potential benefits such as fighting cancer, improving heart health… but there are also some health risks that need to be considered.
According to Dr. Phung Tuan Giang, President of the Vietnam Institute for Research and Development of Traditional Medicine, most soybeans produced are genetically modified. Some people choose to minimize their exposure to genetically modified organisms (GMOs) due to concerns about nutritional differences, antibiotic resistance, and increased risk of food allergies.
You can choose organic tofu so you can ensure that we are getting the highest quality.
Soy allergies are also very common. If you are allergic to soy, it is important to avoid tofu and other soy products. Furthermore, if you experience any negative symptoms such as rashes or itching after consuming it, stop using it and talk to your doctor.
Tofu has many health benefits but should be consumed in moderation as part of a balanced diet. Photo: NP
People with a history of hormone-sensitive cancers, such as breast cancer, may choose to avoid soy products due to their soy isoflavone content, which can mimic the effects of estrogen in the body, Dr. Giang added.
However, a growing number of new studies are finding that eating soy foods is not linked to a higher risk of breast cancer.
In fact, a study published in the journal Nutrition and Cancer even found that regular tofu consumption was associated with a reduced risk of developing breast cancer in premenopausal women.
The effects of tofu on brain function are also a controversial topic, while some studies suggest that phytoestrogens may help improve cognitive function and memory in older adults.
A 2008 study in Loughborough concluded that eating a lot of tofu was linked to poorer memory, either due to phytoestrogen levels or the presence of potential toxins.
Therefore, more research is needed to understand how tofu may affect brain function.
Additionally, tofu contains phytate, which is largely responsible for its firm texture. Phytate is a type of antinutrient that can bind to minerals such as calcium and zinc and prevent their absorption in the body. It also contains trypsin inhibitors, which interfere with protein digestion and absorption.
However, this is not a concern for most people, as soaking, sprouting, cooking and fermenting tofu can significantly reduce the antinutrient content.
Finally, soy contains goitrogens, which are compounds that can interfere with thyroid hormone production. For this reason, it is important to keep soy intake in moderation and enjoy it as part of a balanced diet, especially if we have a history of thyroid problems.
Healthy alternatives
If we're looking for other plant-based protein sources, here are some great alternatives to tofu:
- Natto: Is a fermented soybean food that has been scientifically proven to have great health benefits. Natto is also an excellent source of protein, fiber, vitamins and minerals. In addition, the good bacteria Bacillus subtilis in natto produces an enzyme called nattokinase, which produces vitamin K2.
- Tempeh: Tempeh is another type of soy protein made from fermented soybeans. The main difference between tempeh and tofu is the fermentation process, which can significantly increase the benefits. It also uses the whole soybean, giving it a higher protein content and some vitamins and minerals.
Tempeh is known to lower cholesterol, increase bone density, reduce menopausal symptoms and promote muscle recovery.
- Beans: Beans like black beans, lentils, chickpeas and green peas are great options if we are looking to increase the amount of plant-based protein in our diet.
In addition to providing protein and fiber, beans in general are rich in other important nutrients, including magnesium, iron, manganese, folate and thiamine.
