Talk tofu, talk health. True. Tofu is the other name for health for the lactose intolerant. It is nothing but soy curd produced by the curdling of soy milk with a coagulant. Just like yogurt or dairy cheese, tofu can be used for a variety of things – as meat substitutes, cheese substitutes, or as high-protein ingredient in certain dishes etc. Tofu is a staple food item in Asia for 2000 years and now, thanks to its health benefits, like soy milk, it is one the most-preferred milk alternatives for lactose intolerant people.
What is tofu? As mentioned earlier, tofu is a staple food in Asia which is high in protein and low in fat. It is ideal for those who want to reduce their fat intake and thereby, cut down on the cholesterol that may follow. It is produced from soy milk by adding a coagulant. It is rather bland in taste and hence can be added to any dish. It takes on the flavor of the dish, instead of exhibiting its distinct flavor to the dish.
Tofu is sold in water-filled packs or in aseptic cartons. This is because only then the flavor and consistency of tofu remain the same. Fresh tofu usually comes in water-filled packages which should be refrigerated for future use. Changing water would help preserve tofu for even three months.
Types of tofu: Just like dairy cheese, there are different types of tofu too. They are firm tofu, soft tofu, and silken tofu. Firm tofu is the thickest of the lot and is not soft like the other varieties. On account of its high-protein minus fat content, it is used as substitutes for meat by vegans. It is used in dishes like salads, soups and casseroles. As tofu takes upon the flavor of the dish, the lactose intolerant will never find any difference between cheese casseroles and tofu casseroles. This way, you will save your body of the symptoms of lactose intolerance.
Soft tofu is more soft in texture (than the firm one) and is used in recipes that require tofu to be blended. Silken tofu is the equivalent of cream. It can be substituted for creamy cheese or used in large amounts in a cheesecake/tofu-cake. It is completely lactose-free and fat-free and hence does not trigger any of your painful, gastrointestinal symptoms.
Benefits of Tofu: There are several benefits, but below are a few of them:
1. Calcium: With tofu, you don’t miss the calcium from milk. Tofu is rich in calcium content which is helpful in the strengthening of bones and prevention of osteoporosis. In fact, tofu contains more calcium than soy milk and hence is a great source of instant calcium like milk.
2. Proteins and vitamins: If you are allergic to milk protein and can tolerate soy protein, you can try taking tofu. Tofu has a high content of proteins and B-vitamins.
3. Low-fat: With tofu, you reduce the risk of heart disease and cholesterol. Like soy food, it is low in fat and thereby, reduces the bad, LDL cholesterol.
4. Isoflavones: Added to the calcium content, the isoflavones content of tofu makes it a compelling osteoporosis fighting agent. Isoflavones also reduces the risk of breast and prostrate cancer and reduce menopausal symptoms.
Above all, tofu is easy to digest and hence can be tried even with lactose intolerant children.
