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Tofu: To Pick or To Pass?
A Bite-Size Read for Your Health and Waistline
Tofu is a complicated one. Whether you’ve watched “You Are What You Eat” on Netflix or not, many people are choosing to eliminate animal protein from their nutrition and therefore are turning to plant-based options, like tofu. At the same time, many will say tofu must be avoided because it’s derived from soy, one of the (if not the) most genetically modified and glyphosate-laden crops and because there’s a connection between soy and estrogen. So where does this leave us? Keep reading.
First, let’s understand what tofu actually is. Tofu is made of condensed soy milk, which is then pressed into blocks. The blocks are sold with varying firmness, so some manufacturers use a mineral-rich coagulant called nigari to adjust the texture/firmness. Nigari is what is left over when you take seawater and remove the salt. Some companies will use calcium or other ingredients instead of or in addition to nigari, so make sure you read the package to see what was used; the coagulant impacts the nutritional value.
Next, let’s look at the nutritional facts. I used firm tofu for this investigation (as opposed to silken or extra firm). A 3.5oz serving, which was made with calcium to help it set, has 144 calories, 9g of fat, 17g of protein, and 3g of carbohydrates, of which 2g are fiber. Then it offers significant amounts of…
