Tofu for everyday healthy protein

What is tofu?

Also known as soybean curd, it’s made by soaking, crushing and boiling dried soybeans to extract the milk. Natural salts are added to curdle it, then it’s pressed into blocks. The more water is removed, the firmer it becomes, giving you silken, firm or extra-firm varieties.

 The process hasn’t changed much in over 2,000 years. It’s believed to have started during China’s Han Dynasty when a cook mixed soy milk with unrefined salt and it curdled. It quickly became a staple across East Asia and is now enjoyed all over the world.

Is it ultra-processed?

We get a lot of questions about whether tofu is ultra-processed. The short answer is no. Here’s why:

• Plain tofu is minimally processed. It’s made with just a few ingredients (soybeans, water and a natural coagulant), using simple methods, a bit like cheesemaking.
• Processing does not automatically mean unhealthy. It just means the food has been changed in some way from its original form. That includes freezing, canning, drying and other traditional methods that have been used for centuries to preserve food and reduce waste.
• Pre-marinated tofu is where it gets a bit blurry. Some products use simple ingredients like herbs and spices, while others contain added sugars, oils and flavourings. Convenient, but more processed than plain tofu. It's worth checking the label or marinating it yourself at home. 

Some soy products are ultra-processed. Compared to tofu, plant-based meats made with soy protein isolate or textured soy protein go through much more processing. The whole bean is stripped away and the product is industrially formulated with additives, flavourings and added nutrients to replace what has been lost.

Health benefits

To your meals, tofu adds:

• Protein – around 10 to 17g per 100g, depending on the type. It contains all essential amino acids in good amounts and has a digestibility score close to meat and dairy.
• Fibre – around 0.3 to 2g per 100g.
• Minerals and vitamins, including calcium, magnesium, iron and B vitamins.
• Isoflavones, plant compounds in soy that have antioxidant properties.

Thanks to the beneficial compounds in soybeans, eating more tofu could help:

• Lower heart disease risk. In a large US study, people who ate tofu at least once a week had an 18% lower risk of coronary heart disease compared to those who rarely ate it. Soy protein may also help reduce LDL cholesterol and blood pressure.
• Improve body composition. Soy protein may help reduce body fat and maintain lean muscle, which is key for staying healthy as we age.
• Support your bones. Soy isoflavones have been linked to reduced bone loss, especially in postmenopausal women.

5 ways to enjoy

Some say tofu is bland, but that’s what makes it great. It absorbs flavours from whatever you cook it with, so there are endless ways to add it to your meals:

1. Grate onto a tray, bake until crispy, and toss into tacos, salads or diversity bowls.
2. Crumble into sauces like curries, stews or rich tomato-based dishes.
3. Fry cubed tofu until golden, then toss it in a sticky sauce like ginger, peanut butter or sweet and savoury orange.
4. Bake marinated tofu until crispy, then drizzle with a bold sauce such as chermoula, tahini or yoghurt dressing.
5. Blend silken tofu into desserts like mousses, puddings or creamy sauces.