Wellness Wows (Tofu)

Power Your Menu With Indulgence of Tofu

 

By PRAMITA BOSE

Tofu is a pallid white supple block of mashed soyabeans. It’s a prominent ingredient in modern-day Asian and vegetarian dishes. Tofu is high in protein with a subtle taste and is derived from the seed of the soya plant.

Bone Booster

Can tofu reinforce sturdy bone health and mitigate osteoporosis risks?

Tofu, particularly the calcium-set varieties, is abundant in calcium and magnesium, both essential for maintaining bone density. Consistent consumption upkeeps strong bones and helps lessen the perils of osteoporosis progression, especially in ageing population.

“On the flip side, bone health is not built on calcium alone,” stresses functional nutritionist Mugdha Pradhan, CEO and founder of iThrive, a Pune-based health and wellness platform. “It is true that tofu is often calcium-fortified, which can further contribute modestly to the ingestion of calcium,” she echoes.

Yet at the same time, “solid bones need top-notch quality protein, magnesium, hormonal balance, vitamin D, phosphorus and frequent weight-bearing exercises,” she states.

Soy also carries compounds that might palpably collide with the absorption of minerals in a few individuals. “Relying specifically on tofu as a principal bone-health food is therefore not the ideal choice, more so in cases of osteopenia or osteoporosis. Foods like A2 paneer (amply nutritious and easily digestible cottage cheese made from the milk of indigenous cows, packed with A2 beta-casein protein), eggs, fish, bone broth as well as sunlight exposure tend to mete out more comprehensive bone sustenance and bolster bone strength,” she lays an emphasis.

Relief in Menopause?

Good news is that tofu can alleviate menopause symptoms too if one is grappling with in her middle age.

“Isoflavones in tofu might mildly abate hot flashes in some women, particularly when consumed in very small quantities and as part of an otherwise balanced diet,” says Pradhan.

Ace nutritionist Aayrin Memon from Bhailal Amin General Hospital, Vadodara, too seconds her opinion: “Isoflavones in tofu mimic the effects of estrogen in the body. This helps ease common menopause symptoms, such as hot flashes, mood swings and hormonal fluctuations, offering a natural dietary cushion for menopausal women.”

However, menopause symptoms are highly individualistic or subjective in nature. It varies from person to person. Many women witness worsening mood swings, bloating, fatigue or thyroid-related signs with regular intake of soy, such as tofu.

“Given that scenario, hinging on omega-3 fats, vitamin D, gut health, magnesium, sufficient protein and overall metabolic brace could be far more effective than depending on soy-based foods for hormonal relief,” she dispenses.

Savouries to Favour

Tofu is no doubt a health-conscious foodie’s delight. This tastemaker helps tossing up some scrumptious treats to be spread out at the table.

If tofu is consumed occasionally, it is best used in simple, well-cooked titbits that cut down on digestive stress, such as tofu in clear soups or bone broths, crumbled tofu used sparingly in egg scrambles or tofu added to curries in small portions but not as the main protein base.

“The above-mentioned dishes work best when tofu is not the dominant protein and is paired with adequate fats, fibre and other nutrient-replete foods. Tofu should remain a supporting ingredient and not the nutritional foundation of a meal,” alerts Pradhan.

Beyond basics, craft tofu tikka masala (marinated cubes in spiced gravy), baked feta-style tofu (crispy herbed blocks), vegan eggs Benedict (scrambled silken tofu on muffins) or chocolate tofu mousse for a guilt-free dessert can further grace your larder with their presence. Moreover, tuck into tofu scramble (a plant-based egg alternative), grilled tofu satay skewers, tofu curries, tofu tikka and crispy fried tofu snacks that opulently showcase its multifaceted quality across cuisines and meal types.

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