Tofu is a controversial product. Some consider it a tasteless curdled mass, while others consider it a real plant storehouse of useful components. From a culinary point of view, this product is universal. Tofu does not have a characteristic taste, it is neutral and literally absorbs the aroma/taste of accompanying ingredients like a sponge.
Soy cheese is a real panacea for vegans and vegetarians. Tofu contains healthy fatty acids, protein, vital vitamins and minerals. But there is no need to eat this product in large quantities, since it is fraught with some danger. Excessive consumption of tofu is fraught with anemia and hormonal disorders.
Genetic modification
In 1994, genetically modified soybeans first appeared on the US market. At that time, food prices continued to rise around the world, so the availability of non-GMO soybeans decreased. This prompted more Asian and American companies to purchase modified beans to make tofu. Today, about 90% of all soybeans on the US market are genetically modified, and since this soybean can be exported, it is possible that products made from it will also end up on Russian shelves.
Genetically modified foods cause many health problems, in particular, they kill beneficial bacteria in the intestines, which affects the functioning of the entire digestive system. Problems with the kidneys and liver appear, and chronic diseases may subsequently develop.
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Benefits for weight loss
Despite the low energy value, the final energy value depends on the cooking method. Tofu cheese for weight loss should not be mixed with meat dishes.
Depending on the processing, the calorie content of the product changes as follows:
- 100 g of raw Tofu contains approximately 73-75 kcal.
- The same amount of pickled product already increases to 90 kcal.
- Baked cheese has 80-90 kcal per 100 g.
- Fried has about 100 kcal.
- And in batter it rises to 120 kcal.
Therefore, the best options for preparing cheese on a diet would be either baked or marinated if you can’t eat raw.
Destruction of the thyroid gland
Tofu is made from soy, and soy contains the isoflavone genistein, which blocks thyroid hormones. This can cause hypothyroidism.
Parents usually think they are making the right choice by choosing soy products. A study published in the Archives of Children's Diseases shows that children fed formula with soy increased the hormone that stimulates the growth of the thyroid gland. In very bad circumstances, this led to the development of a goiter.
Antinutrients
Soy contains phytic acid (phytate), one of the antinutrients found in tofu. In addition to it, scientists discovered in this cheese:
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- Lectins and saponins reduce immunity and affect the functioning of the gastrointestinal tract.
- Oligosaccharides - promote gas formation in the stomach.
- Oxalates - help the formation of kidney stones.
- Protease inhibitors - interfere with the absorption of protein, which causes malnutrition, delayed development, pancreatitis.
- Phytates - block the absorption of minerals, which causes a deficiency of zinc, iron and calcium.
Antinutrient levels do not decrease during cooking. Only if tofu undergoes the fermentation process do these compounds break down.
Vitamin B12 and D deficiency
There are analogues of B12 in soy, but they cannot be used by the body like a real vitamin. Only a small part of the analogue is absorbed by the body, which replaces the original B12 by only 10% of the total requirement. If you constantly eat tofu, you may become deficient in this vitamin.
The same problem applies to vitamin D, since soy products such as tofu increase the need for this element.
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Cheese storage rules
Tofu cheese, the benefits and harms of which depend on the freshness of the product, is considered perishable. It can be stored for a maximum of 1 week. It is placed in a container and filled with water, which is changed daily. This will prevent the product from becoming saturated with different tastes and odors in the refrigerator, and will extend its shelf life.
You need to buy cottage cheese in specialized health food stores or in large supermarkets. When choosing it, you should pay attention to the composition - the coagulant should be calcium chloride. Store-bought cottage cheese can be stored for several days after opening the package.
You can freeze cheese at -6°C. In this case, the color of the product may change, but its quality and properties are maintained.
Digestive problems
Unfermented soy products, such as tofu, contain strong enzyme inhibitors that block the action of trypsin. This is an enzyme that is necessary for the digestion of proteins. In its absence, there can be no question of a healthy digestive process, but problems with the pancreas can arise at once.
There is a kind of paradox here: tofu blocks precisely those enzymes that help digest unfermented soy foods, which is what this cottage cheese is. Eating tofu can cause indigestion, bloating, and a variety of gastrointestinal problems.
Heart problems
Tofu is known to many as a product that is beneficial for the cardiovascular system and an alternative to meat. Research has refuted these claims. One experiment was carried out on animals that were put on a diet of soy products. The study examined the effect of such food on the development of hypertrophic cardiomyopathy. This is a condition in which the heart muscle becomes too thick, making it difficult for the heart to pump blood.
The study found that mice fed soy were prone to hypertrophic cardiomyopathy. These results suggest that a diet rich in this product may have a negative impact on heart health.
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How to cook tofu at home
In Asian countries, housewives make their own soy cheese. Recipes are passed down from generation to generation. However, in order to prepare tofu cheese at home, it is necessary to take into account all the features of the technological process.
The main ingredient is soybean grains (legumes), which are boiled and crushed to extract milk. Then the product is cleaned of cake and excess impurities, and a coagulant is added for coagulation. The liquid is decanted or squeezed out under pressure and laid out in forms.
Varieties of cheese consistency
There are three types of consistency:
- soft (silk) – maximum moisture, consistency of thick cream or pudding. Suitable for serving with appetizers;
- solid (linen) – the liquid is partially squeezed out using linen bags. The consistency resembles meat. Suitable as an ingredient in various dishes;
- dry - the liquid is squeezed out under a press with complete removal of the liquid. The structure is close to mid-ripe cheeses; when cut, it crumbles.
Preparation of soy milk
Initially, you need to prepare soy milk, which will become the basis for vegetable cheese.
Soy milk
Recipe No. 1 part 1
Method of preparation:
- Pour the beans with salted water and place in a dark place for 24 hours.
- Every 8-12 hours, the water must be drained and a new portion added, adding salt to the liquid prematurely. Salt takes away the obvious vegetable taste.
- After swelling, you need to wash the beans and grind them in a blender or meat grinder. Pour the resulting mass with 3 liters of water and leave for 4 hours, stirring every hour.
- After 4 hours, drain the mixture in a colander and strain into a saucepan.
Ingredients: - soybeans - 1 kg; - sea salt; - water.
The resulting liquid is soy milk. Replaces animal product. Suitable for gourmets, vegetarians, and people with lactose intolerance.
Soy milk tofu
Recipe No. 1 part 2
Method of preparation:
- Pour soy milk into a saucepan and boil. Remove from heat, leave for 5 minutes.
- Squeeze lemon juice into a separate container. Add in portions to the milk, stirring thoroughly until the mass curdles and characteristic flakes appear.
- Strain the mixture through several layers of gauze and squeeze out excess liquid.
Ingredients: - soy milk - 1 l; – lemon – 1 pc.
The soft consistency is suitable for making sauces and cream. Added to snacks, soups, desserts, hot dishes.
To obtain a solid consistency, you need to transfer the mass into gauze and place under slight pressure. Exposure time – 2-3 hours. For a variety of taste sensations, it is recommended to add spices or herbs to the mixture.
Dry consistency is achieved by keeping under pressure for about 4-6 hours.
The shelf life of tofu cheese in the refrigerator is no more than 5 days.
Soy Flour Tofu Recipe
Recipe No. 2
If soybean grains are not available in supermarkets, the ingredient is replaced with soybean flour.
Cooking method:
- Dilute flour with a glass of cold water until smooth.
- Dilute the mixture with 2 cups of hot water and stir thoroughly.
- Bring to a boil, cook for 10-15 minutes.
- After the specified time, add the juice of one lemon and stir.
- After the flakes fall out, filter the curdled mass through several layers of gauze and squeeze out.
Ingredients: - soy flour - 1 cup; — lemon – 1 pc.; - water - 3 glasses.
Is there an alternative?
If a person is looking for a healthier source of protein without meat, these are the foods to consider:
- Natto. A fermented soy product that has great health benefits and may reduce high blood pressure. It is an excellent source of protein, fiber, vitamins and minerals. Contains an enzyme that produces vitamin K2.
- Tempe. Also made from fermented soybeans. Whole soybeans are used in production. Because of this, tempeh can lower cholesterol, strengthen bones, reduce menopause symptoms, and repair muscles. This product also contains the same amount of protein as meat, and a number of useful vitamins: B5, B6, B3 and B2.
Both of these products, like tofu, are made from soy, but they are fermented foods, which is their main difference.
Tofu was first prepared in China back in 206 BC. e. It later originated in Japan and eventually spread around the world at the same rate as Buddhism (the cheese is a common source of protein in the East Asian Buddhist diet). It is included in many traditional Asian diets and certainly has its health benefits. But it is still better to limit the consumption of unfermented soy products, especially if it is not known whether it is made from good soybeans or genetically modified ones.
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Nutritional value
Tofu is an excellent source of protein and other key micronutrients such as manganese, calcium and selenium. At the same time, this is a low-calorie product, only 70 kcal per 100 g.
A serving of about 100 grams of tofu contains:
- 70 kcal
- 1.5 g carbohydrates
- 8 g protein
- 4 g fat
- 1 g fiber
- 0.6 mg manganese (31% RDA)
- 201 mg calcium (20% RDA)
- 9.9 mg selenium (14% RDA)
- 121 mg phosphorus (12% RDA)
- 0.2 mg copper (11% RDA)
- 1.6 mg iron (9% RDA)
- 37 mg magnesium (9% RDA)
- 0.8 mg zinc (6% RDA)
- 19 mg folic acid (5% RDA)
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Bean curd also contains vitamin B6, riboflavin, thiamine, potassium and vitamin K in small quantities.
