Tofu is a plant-based protein source made from soybeans and is probably one of the most debated foods out there. Some people think eating more tofu is beneficial for your health while others think there are risks of consuming too much soy. Do you really need to worry about eating tofu regularly and can it really cause problems in your body when you eat too much?
Eating tofu in moderation a few times a week is likely fine for most people, and may even be a heart healthy protein option. Remember that variety is one of the most important aspects of health! While soy products, including tofu, have many nutritional benefits, other foods do too. I recommend eating a variety of plant-based and animal-based protein sources.
Read on for more information about what tofu is, the pros and cons of consuming tofu, how much tofu is okay to eat, and ways to include more tofu in your diet.
What is Tofu?
Tofu is technically a member of the legume family and is often used as a plant-based protein source. It is made from soymilk (which is made from soybeans) by adding a coagulant, like magnesium chloride or calcium sulfate. When the soy milk curdles, it is drained and pressed and you get tofu!
You might be surprised at how many different types of tofu you can get. One of the biggest differences between types of tofu is the firmness, which is determined by how much water is included in the final product. The less water, the more dense and “firmer” the tofu.
There are other types of tofu as well. Black soybeans or sprouted soybeans can be used to create a slightly different type of tofu. Tofu can also be fermented or flavored with different spices!
Pros and Cons of Tofu
In science, it is hard to ever know something with 100% surety, but we try to get as much understanding as we can both through doing controlled experiments and through looking at trends in the general population.
Many studies have been conducted on soy products, and more will continue to be done so that we can continue to understand the effects that soy has on the body. So far, there have been some negatives and some positives found with tofu, so it is important to have an overall view of what the research is telling us.
But first, let’s look at the nutrient content of 100 grams (3.5 ounces) of firm tofu made with calcium sulfate.
Potential Benefits of Eating Tofu
Tofu is a vegan and vegetarian-friendly protein source, but even those who eat meat may benefit from including soy-based foods in their diet. This is what the research shows as benefits of consuming tofu!
- Compounds known as isoflavones in soybeans have been linked to a lower risk of cancers like breast cancer and prostate cancer.
- Isoflavones may also reduce the occurrence of hot flashes in women that have hit menopause.
- The protein in soy-based foods like tofu have been found to decrease levels of LDL cholesterol (the “bad cholesterol”).
- We have found that high intake of saturated fats and cholesterol are associated with negative cardiovascular health. When plant-based proteins like tofu are used in place of high fat foods like red meat, it also reduces the intake of saturated fat and cholesterol.
- Tofu is a great source of calcium (if it is made with calcium sulfate) and is very nutritionally similar to dairy. Calcium can help to improve bone density and keep your bones healthy and strong as you get older!
Potential Negative Effects of Eating Tofu
Tofu and soy products in general often get a bad reputation and here are some of the claims you might have heard:
- “Isoflavones behave like estrogen in the body and could increase risk of breast cancer.” For the most part, we have seen many other studies showing that there is no effect, or even a protective effect against cancers. However, if you have breast cancer or if there is a history of breast cancer in your family, it would be good to check in with your doctor before increasing your intake of soy.
- “Estrogen is not good for men because of the estrogen-like effects.” Overall, including soy-based foods in your diet has shown to be beneficial for both men and women, but consuming them in moderation is important. Excessive amounts of any food can be a bad thing.
- “Soy products can mess with thyroid hormones.” While there is conflicting research about how tofu can impact your thyroid, if you have pre-existing thyroid problems or are taking medication to regulate your thyroid, check with your doctor before changing up your intake of soy.
How Much Tofu is Too Much?
If you still feel confused, I recommend that people include soy foods like tofu in their diet regularly! Moderation is a principle that I apply to all foods, so tofu is no exception.
Regularly consuming tofu multiple times a day might cause you to miss out on other important nutrients found in other soy-based foods as well as other high protein foods. Aim to get a variety of plant-based and animal-based protein sources in your diet to ensure that your body gets all of the nutrients that it needs.
I would recommend sticking to 1-2 servings of soy per day (including tofu) if you are consuming it daily.
How Much Tofu is Too Much For a Male?
For the average male, consuming tofu a few times a week is healthy and encouraged. Additional intake, even daily, is most likely fine for the average person. Men and women alike should still aim to get a variety of protein sources throughout the week and throughout each day!
Some studies have shown that consuming too much soy can cause hormonal problems in males, though ‘too much’ is a quantity that would be very difficult to consume. As long as soy isn’t the only thing you’re eating, you probably don’t need to worry about it.
How Much Tofu is Too Much For a Female?
There are really not specific recommendations or limits for tofu intake, but similarly to men, I encourage consuming tofu or other soy products multiple times a week. Consuming tofu every day might be appropriate in some cases, especially if you are still able to get a variety of protein foods throughout the day.
Since tofu could potentially benefit women who are going through menopause and experiencing sympotoms like hot flashes, women should talk to their doctor about how much is appropriate for them in their phase of life.
How Many Times a Week Can You Eat Tofu?
Eating tofu is not something that should feel scary! Most people can safely consume tofu multiple times per week. Every week will likely look a little bit different and that is okay.
If you enjoy tofu, you can feel confident including it multiple times per week. Ask your doctor if you have questions about your specific situation and whether soy products are appropriate for you.
Can Tofu Help You Reach a Healthy Weight?
If you are trying to reach and maintain a healthy weight, including tofu is a great food to include in your diet. I do not recommend “dieting” for people of any age because it usually results in restricting certain foods or food groups.
Additionally, purposeful weight loss attempts in children and teenagers can be extremely harmful to their growing bodies. Instead, people of all ages should focus on fueling their body appropriately and forming good eating and exercise habits that will help their body naturally settle into a weight that is right for them.
Tofu is packed with important nutrients that your body needs and can be an excellent part of a healthy diet!
Ways to Include Tofu in Your Diet
Tofu can be eaten in many different ways and in many different dishes. If any of these ideas sound good, try them out and see what you think!
- Silken tofu is especially good for blending into sauces and dips or even smoothies and shakes!
- Add silken tofu to pancake mix.
- Make tofu and veggie skewers and cook them on the grill.
- Ground up tofu and use it in place of ground beef in soups, tacos, sauces, etc.
- Ground tofu can be combined with veggies, and spices and can be a replacement for scrambled eggs.
- Pan-fried firm tofu can be added to sandwiches.
- Bake bite-size tofu pieces to add to salads and wraps.
- Include tofu in stir-fry dishes.
- Desserts can even be made with tofu, such as a chocolate mousse or even homemade popsicles!
Summary
Although there may be a few people with unique situations that may need to monitor their intake of tofu and other soy products, most people can benefit from including tofu in their diet.
Replacing some animal fats, which can be higher in saturated fat and cholesterol, with soy products may even reduce your risk for heart disease.
While those following a vegan or vegetarian diet might be more familiar with using tofu as a plant-based protein source, it can be an option for everyone! Tofu has a very subtle flavor and can be used in a wide variety of dishes, so there are lots of options if you want to include tofu in your diet!
Resources
Body and Soul. This is how much tofu you should actually be eating. Bodyandsoul.com.au.
Messina V. Tofu’s many faces. Todaysdietitian.com. Published April 2015.
Nguyen L, Steinberg F, Zidenberg-Cherr S. Nutrition and health info sheet: soy. Nutrition.ucdavis.edu. Published January 2016.
Petre A. What is tofu, and is it healthy? Healthline.com. Updated February 22, 2022.
Fueling Teens is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. We also participate in other affiliate programs which compensate us for referring traffic.