Tofu is a rich source of protein and one of the best plant-based protein source. Hence, an excellent alternative to people who don’t eat meat.
Besides rich in protein, tofu consumption is also beneficial for heart health. This finding is based on a study published at the American Heart Association’s Journal Circulation.
The study finds there is significant heart health benefits linked with tofu consumption based on three studies. In this study, the researchers found more beneficial on younger women, as well as postmenopausal women who are not taking HRT or hormone replacement therapy.
Higher intake of isoflavones and tofu was associated with a moderately lower risk of developing CHD, and in women the favorable association of tofu were more pronounced in young women or postmenopausal women without hormone use.
Le Ma, Gang Liu, Ming Ding, Geng Zong, Frank B. Hu, Walter C. Willett, Eric B. Rimm, JoAnn E. Manson, Qi Sun
Originally published23 Mar 2020https://doi.org/10.1161/CIRCULATIONAHA.119.041306Circulation. 2020;141:1127–1137
In this study, the researchers analyzed over 200,000 people participated across three studies on health and nutrition.
When all other known factors that influence the risk of heart disease were adjusted, the researchers found that people who consume tofu once a month were 12% lower risk of heart disease than those people who consume less than once a month.
Moreover, eating tofu more than once a week is linked with 18% lower risk of heart disease.
The benefits of tofu for heart health is due isoflavones. Hence, other consuming other plant-based foods rich in isoflavones is beneficial.
Among other plant-based sources of isoflavones include;
- chickpeas
- fava beans
- pistachios
- peanuts
- other fruits and nuts
Hence, it is healthy and helpful shift to increase fruits and vegetable intake.
Is Tofu The Magic Bullet For Heart Health?
When a study like this is published, it make some people think they found a magic bullet for heart health. Unfortunately, there is no magic bullet or an all-in-one solution for everything.
Even the lead author of the study says;
Tofu is by any means a magic bullet. Overall diet quality is still critical to consider, and tofu can be a very healthy component.
Qi Sun, M.D., Sc.D. at Harvard’s T.H. Chan of Public Health
Make Tofu As A Part Of Your Healthy Eating Habits
When it comes to health, there is no one thing that fits all solution. In the case of tofu, make it a part of your healthy eating habits. Doing so, you’ll be able to reap the benefits from a wide variety of nutrients across a range of foods.
In addition, make sure the tofu you consume is organic. Tofu comes from soybeans. Unfortunately, most soybeans these days are genetically-modified.
The good news is that you will still be able to find organic tofu.
Tofu also contains zinc, which is beneficial especially for the immune system. It also contains iron but unfortunately, too much of it may also cause negative effect on heart health and may outweigh its health benefits.
Hence, there should balance and consuming a wide variety of plant-based foods along with tofu makes it a good combination.