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13 Benefits of Tofu That Convince You To Eat More of It

13 Benefits of Tofu That Convince You To Eat More of It

Tofu has been a staple in many diets for decades. It’s most known for being used in Chinese, American, and Japanese foods but you can find tofu recipes for any taste. It can be a viable substitute for meat in practically every dish. It’s not as flavorful as meat, but due to its unique tendency to absorb flavor from whatever you’re cooking, it’s capable of tasting like anything and that is what makes it so popular.

The debate has raged for years as to whether or not tofu is actually nutritional. Can it replace meat? Does it have adverse side effects? We’ll answer all those questions and more, below, by explaining the benefits of tofu.

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The benefits of tofu

  1. Studies have shown that if you eat enough tofu, you can get the appropriate amount of protein, total fat, carbohydrates, and fiber. To get the same amount you must eat about twice as much tofu as you would meat, but tofu is lower in calories so it balances out.
  2. Tofu has less cholesterol, fewer triglycerides, and less low-density lipoprotein than meat. That means if you switch out meat for tofu on a regular basis, it can actually help you lower these numbers! This is great news for people who want to lower their risk of cardiovascular disease and high blood pressure (hypertension), as well as help those who already suffer from those conditions.
  3. Studies conducted by the School of Radiation Medicine and Public Health at Soochow University in Suzhou have concluded that eating tofu (and soy foods in general) may help reduce the risk of stomach cancer.
  4. Tofu is known to be high in calcium. In fact, a four ounce serving of tofu contains about as much calcium as a full eight ounce glass of cow’s milk. Calcium is an essential nutrient for growing children. It’s also important for women who are at an increased risk for osteoporosis.
  5. It’s been widely documented that tofu contains isoflavones, which have a variety of health benefits. Examples include the ability to ease symptoms of menopause and potentially lower the risk of some cancers, most notably breast cancer.
  6. Tofu has been shown to be very filling. Including it regularly in your meals can help prevent accidental overeating. Since tofu is low in calories, that means you’ll be consuming fewer calories overall and that can help combat obesity and other weight-related issues.
  7. It contains no saturated fat. Saturated fat is one of the worst kinds of fat and can contribute to heart disease, hypertension, and other diseases. This helps increase the value of tofu for those who want to be more heart smart.
  8. Tofu is considered to be a “complete food” because it contains all eight essential amino acids that people need to live.
  9. It’s been shown that tofu has a good amount of omega-3 fatty acids. According to WebMD, omega-3 fatty acids can help lower triglycerides, lessen depression, decrease inflammation, and help alleviate rheumatoid arthritis.
  10. It also contains a decent amount of selenium. Selenium has antioxidant properties that help prevent cell death and reduce the risk of prostate cancer.
  11. Tofu has a good amount of iron, copper, and manganese. These nutrients work to help the body absorb each other and all three are essential for a healthy diet but can also help boost energy.
  12. Soybean foods in general are high in fiber. Fiber can help keep us regular in the bathroom, but fiber can also reduce the risk of stroke, control blood sugar, relieve symptoms of irritable bowel syndrome, and lower the risk of hemorrhoids.
  13. It has been shown to help relieve some symptoms of endometriosis in some people. This is likely because of the isoflavones we mentioned earlier. Once in the body, they act like estrogen and one of the popular treatments for endometriosis is hormone therapy.

All things in moderation

Soybean products like tofu have a range of health benefits. However, like all things, you should definitely make sure to eat it in moderation! Too much tofu can overload your body with many of the nutrients it contains, which can be just has harmful as when you don’t get enough of them. So if you do decide to add tofu to your diet, make sure you keep things in perspective. Many health organizations recommend about 4 ounces of tofu per day if you plan on adding it to your diet.

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Where can I find a recipe for tofu?

Good recipes for tofu are everywhere! It also helps that you can prepare tofu in so many different ways. You can slice it, crumble it, fry it, bake it, and sauté tofu. You can even do some creative recipes like blending tofu with chocolate to create a sort of chocolate mousse. There are literally thousands of recipes available that can fit anyone’s taste. The only thing left to do is find one you like and get started!

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Featured photo credit: TheVWord.net via 1.bp.blogspot.com

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More by this author

Joseph Hindy

A writer, editor, and YouTuber who likes to share about technology and lifestyle tips.

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Last Updated on July 23, 2019

5 Steps To Move Out Of Stagnancy In Life

5 Steps To Move Out Of Stagnancy In Life

In the journey of growth, there are times when we grow and excel. We are endlessly driven and hyped up, motivated to get our goals.

Then there are times when we stagnate. We feel uninspired and unmotivated. We keep procrastinating on our plans. More often than not, we get out of a rut, only to get back into another one.

How do you know if you are stagnating? Here are some tell-tale signs:

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  • If you have been experiencing chronic procrastination on your goals
  • If you don’t ever feel like doing anything
  • If you keep turning to sleep, eating, games, mindless activities and entertainment for comfort
  • If you know you should be doing something, but yet you keep avoiding it
  • If you have not achieved anything new or significant now relative to 1 month, 2 months or 3 months ago
  • If you have a deep sense of feeling that you are living under your potential

When we face stagnation in life, it’s a sign of deeper issues. Stagnation, just like procrastination, is a symptom of a problem. It’s easy to beat ourselves over it, but this approach is not going to help. Here, I will share 5 steps to help you move out of this stagnation. They won’t magically transform your life in 1 night (such changes are never permanent because the foundations are not built), but they will help you get the momentum going and help you get back on track.

1. Realize You’re Not Alone

Everyone stagnates at some point or another. You are not alone in this and more importantly, it’s normal. In fact, it’s amazing how many of my clients actually face the same predicament, even though all of them come from different walks of life, are of different ages, and have never crossed paths. Realizing you are not alone in this will make it much easier to deal with this period. By trying to “fight it”, you’re only fighting yourself. Accept this situation, acknowledge it, and tell yourself it’s okay. That way, you can then focus on the constructive steps that will really help you.

2. Find What Inspires You

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Stagnation comes because there isn’t anything that excites you enough to take action. If you don’t have a habit of setting goals, and instead just leave yourself to daily mundanes, it’s not surprising you are experiencing stagnation. What do you want to do if there are no limitations? If you can have whatever you want, what will it be? The answers to these questions will provide the fuel that will drive you forward.

On the other hand, even if you are an experienced goal setter, there are times when the goals you set in the past lose their appeal now. It’s normal and it happens to me too. Sometimes we lose touch with our goals, since we are in a different emotional state compared to when we first set them. Sometimes our priorities change and we no longer want to work on those goals anymore. However, we don’t consciously realize this, and what happens is we procrastinate on our goals until it compounds into a serious problem. If that’s the case for you, it’s time to relook into your goals. There’s no point in pursuing goals that no longer inspire you. Trash away your old goals (or just put them aside) and ask yourself what you really want now. Then go for them.

3. Give Yourself a Break

When’s the last time you took a real break for yourself? 3 months? 6 months? 1 year? Never? Perhaps it’s time to take a time-out. Prolonged working can cause someone to become disillusioned as they lose sight of who they are and what they want.

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Go take some extended leave from work. A few days at bare minimum; a few weeks or months will be great. Some of my ex-colleagues have quit their jobs and took months out to do some self-reflection. Of course, some of us might not have that luxury, so we can stick to a few weeks of leave. Go on a trip elsewhere and get away from your work and your life. Use this chance to get a renewed perspective of life. Think about your life purpose, what you want and what you want to create for your life in the future. These are big questions that require deep thinking over them. It’s not about finding the answers at one go, but about taking the first step to finding the answers.

4. Shake up Your Routines

Being in the same environment, doing the same things over and over again and meeting the same people can make us stagnant. This is especially if the people you spend the most time with are stagnant themselves.

Change things around. Start with simple things, like taking a different route to work and eating something different for breakfast. Have your lunch with different colleagues, colleagues you never talked much with. Work in a different cubicle if your work has free and easy seating. Do something different than your usual for weekday evenings and weekends. Cultivate different habits, like exercising every day, listening to a new series of podcasts every morning to work, reading a book, etc (here’s 6 Proven Ways To Make New Habits Stick). The different contexts will give you different stimulus, which will trigger off different thoughts and actions in you.

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When I’m in a state of stagnancy, I’ll get a sense of what’s making me stagnate. Sometimes it’s the environment I’m in, sometimes it’s the people I’ve been hanging out with, sometimes it’s my lifestyle. Most of the times it’s a combination of all these. Changing them up helps to stir myself out of the stagnant mode.

5. Start with a Small Step

Stagnation also comes from being frozen in fear. Maybe you do want this certain goal, but you aren’t taking action. Are you overwhelmed by the amount of work needed? Are you afraid you will make mistakes? Is the perfectionist in you taking over and paralyzing you?

Let go of the belief that it has to be perfect. Such a belief is a bane, not a boon. It’s precisely from being open to mistakes and errors that you move forward. Break down what’s before you into very very small steps, then take those small steps, a little step at a time. I had a client who had been stagnating for a long period because he was afraid of failing. He didn’t want to make another move where he would make a mistake. However, not wanting to make a mistake has led him to do absolutely nothing for 2-3 years. On the other hand, by doing just something, you would already be making progress, whether it’s a mistake or not. Even if you make a supposed “mistake”,  you get feedback to do things differently in the next step. That’s something you would never have known if you never made a move.

More to Help You Stay Motivated

Here are some resources that will help you break out of your current phase:

Featured photo credit: Anubhav Saxena via unsplash.com

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