Tofu or Not Tofu
Tofu has been a main protein source in my family for about fifty years, so when the question of tofu came up at TOPS recently, as some folks expressed concern about genetic modification and hexane processing of soy, I decided to look into these subjects.
Soy products originating in the U.S. are often genetically modified. This does not mean that the genes will be transferred to the consumer. However, if this is a concern of yours, look for non-GMO soy products.
Soy may be processed with hexane, which is used to extract edible oils. However, no solvents are used in separating organic soy oil from protein; it is done the old fashioned way, with the oil being pressed out from the beans. Minuscule residues of hexane in soy food are not considered dangerous. If in doubt, buy organic.
Soy is the prime component of tofu which is made from condensed, unfermented soy milk. It is a complete protein, which means that it contains all nine essential amino acids. Soybeans are also high in healthy polyunsaturated fats, especially omega-3, and low in saturated fat. They are high in protein, vitamin C, and folate. They are also a good source of fiber, calcium, iron, magnesium, phosphorus, potassium, and thiamin. However, the amount of potentially beneficial isoflavones could be lower in genetically modified soybeans. Again, if isoflavones are your concern, non-GMO soy may be a better choice.
Is tempeh a better soy-based choice or just a different option? It contains more protein, dietary fiber, vitamins, and less fat, and is less processed than tofu. Tempeh is made by cooking and fermenting soybeans. However, tempeh can also contain quinoa, barley, millet, flax seed, brown rice, and sesame seeds, so it may not be gluten-free, a consideration for those who avoid gluten. Always read the list of ingredients before purchasing.
The question of phytoestrogens in soy was raised in the research. Conclusions aren’t clear, but some experts recommend that portion control and eating real foods, as opposed to adding supplements or processed foods to which soy protein is added, are probably the key. Recommended serving sizes for common soy foods are: 1 cup soy milk, 1/2 cup cooked soybeans or edamame, and 1/3 cup tofu.
People who avoid animal-based protein may be deficient in Vitamin B12, as well as Vitamin D, iron, and zinc. You may want to consult a doctor to see if you are deficient in any of these.
Good health requires a balanced and varied diet and regular exercise. While more research needs to be carried out on the pros and cons of eating soy products, our family will continue to eat them. My personal chef has developed some tasty tofu recipes (e.g.: Southern Fried Tofu nuggets), that have even got past the “Eeew! Not squishy tofu!” reaction.
You’re welcome to join TOPS every Wednesday morning at the Community Centre, from 9:00 to 10:00. We’re a low-cost, self-help program that cheerfully welcomes everyone. (It’s free to try out a meeting.) We will take your health questions and concerns seriously. If you want to Take Off Pounds Sensibly with us, please call ....
Submitted by Amber Harvey
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