#41: Tofu Is A Great Source Of Protein… And A Versatile One Too
Tofu: otherwise known as bean curd has been the subject to strife for decades.
On one side, we have throngs of healthy MF’s, such as the Okinawan centenarians, swearing by the stuff. On the other hand, we have die-hard primals incriminate it for being a ‘pale, incomplete protein source’ allegedly responsible for ‘man boobs’.
Tofu is made from grinding soybeans with water into a ‘milk’. The milk is then coagulated by using a ‘setting agent’. It is then pressed in various stages and depending on how many times, or how firmly the resulting tofu is pressed and how much water is used, you will get different forms of tofu.
Is Tofu An Inferior Protein Source?
100g of Firm Tofu contains around 11g protein. But if you’re going to compare the bioavailability of the protein in tofu to that of eggs, dairy, meat and fish, then pro-plant based folks are destined for disappointment.
The bioavailability of protein is basically a scoring system for the usability of the protein in the foods you eat. The more quickly and easily your protein source is broken down and absorbed, the higher the bioavailability score will be.
As you can see, soy (the prime constituent of tofu) scored way less than its animal-based counterparts. Particularly those in the egg and dairy bracket.
The reason for this is that the protein in soy is bound within the plant-fiber matrix. And this makes it a little harder to be absorbed when within the gut.
That being said, high quality studies, including those conducted by renowned researcher Dr Brad Schoenfeld, have shown that regardless of bioavailability, so long as you are consuming around 1.6 - 1.8g per kg bodyweight per day, then you might as well consume all your protein from plant-based sources.
Differences in the rate of digestibility between various protein sources make a strong case for the pro-animal-foods preachers. But this plant-based protein bears no difference from a muscle-building standpoint provided the daily protein needs are hit.
But Does Soy Decrease Testosterone?
Soy contains plenty of phytoestrogens (plant substances that produce effects like that of estrogen when ingested). This is why tofu has been criminalized for its man-boob-making effect. But such claims may be unfounded.
One study, a meta-analysis, investigated soy’s effect on reproductive hormone levels in men. This gigantic study found that soy seemed to have no effect whatsoever on any male reproductive hormone.
The relationship even stood when the dose and duration of phytoestrogen consumption were both accounted for.
There is literally no evidence to suggest soy will ‘feminize’ men or cause man boobs.
Bet some of you are pretty excited about that news.
Tofu Is Incredibly Versatile And Can Feature In Both Breakfast And Dinner Meals
There are different types of tofu for different culinary circumstances:
Silken - great for smoothies, cream ‘cheese’ alternatives, soft dessert and sauces.
Regular - great for scrambled tofu, stews and noodle soups.
Firm - great for spring rolls, ramen, stir fries or pan fried as a meat alternative (they can also be used in sushi too).
Extra Firm - great for baking, stir frying or for soups and curries.
Super Firm - can be cooked as a burger patty or as kebabs.
This is my take on a tofu ‘steak’
Tofu’s texture is determined by its water content. The more water, the softer or ‘silkier’ the tofu. With less water, the tofu becomes firmer.
This is my take on a tofu scramble
Irrespective of the type, tofu is the perfect pantry ingredient owing to its mild taste. It can absorb any flavour of the foods cooked alongside it. Moreover, it is pretty much the ‘holy grail’ as far as protein sources go, especially for folks looking to lay off the meat.
I often use firm tofu in a homemade curry. You can see how I did it by clicking here.
Given the current evidence, there is a strong case to be made that soy is one of the highest protein sources amongst plant-based foods, and has even shown to have a number of positive health-related benefits.
