What is tofu and what are its benefits?

Although it may seem like a new ingredient to you, tofu has existed for centuries and is very common in the meals of people who do not eat meat, for example. Originating from China, tofu is made from soy milk and is rich in protein.Since it is a food made from soy, it contains isoflavones, which are believed to be the main cause of the health benefits of tofu, including the reduction of the risk of cancer, diabetes, and heart disease.What is tofu?Tofu is made from condensed soy milk that is pressed into solid white blocks in a process similar to cheese making. To solidify and maintain its shape, a mineral-rich coagulant that remains after extracting salt from seawater called nigari is used.One of the concerns people have about tofu is that a large proportion of the soybean crop is grown in the United States and is genetically modified (GMO), in order to add genes to enhance growth, pest resistance, nutrient content, and ease of cultivation, but there are also tofu products on the market labeled as organic and non-GMO.Benefits of eating tofuTofu is rich in protein and contains all the essential amino acids that the body needs. It also provides fats, carbohydrates, a wide variety of vitamins and minerals, and since it has many nutrients in relatively few calories, it is perfect for a weight loss diet.For example, a 100-gram serving of firm tofu with calcium contains 144 calories, 17 grams of protein, 3 grams of carbohydrates, 2 grams of fiber, and 9 grams of fat, while regarding minerals and vitamins, this serving includes:53% of the daily value of calcium51% of the daily value of manganese42% of the daily value of copper32% of the daily value of selenium18% of the daily value of vitamin A15% of the daily value of phosphorus15% of the daily value of iron14% of the daily value of magnesium14% of the daily value of zincOn the other hand, soy contains natural plant compounds called isoflavones, which act as phytoestrogens, meaning they can bind to and activate estrogen receptors in the body.In fact, in some cases, isoflavones behave like the hormone estrogen, although their effect is weaker; in others, these compounds do not act like estrogens. Many of the health benefits of tofu, including reduced risk of cancer, diabetes, and heart disease, are attributed to its high isoflavone content.