Benefits of Tofu and Processed Healthy Recipes

Benefits of Tofu and Processed Healthy Recipes

For those of you who love tofu, just hearing the word tofu might already make you imagine how delicious it is. Behind the soft and delicious texture, it turns out that there are various benefits of tofu for the health of the body.

Tofu comes from condensed soy milk deposits. There are several types of tofu that are commonly consumed, namely solid tofu, soft tofu, and silken tofu. These three types of tofu have similar nutritional content to each other, it's just that the denser the consistency of the tofu, the higher the calories.

Tofu includes foods that are low in calories, fat, and carbohydrates. In 100 grams of tofu there are only about 70 calories, 2 grams of carbohydrates, and 4 grams of fat. Tofu contains many nutrients, including protein including essential amino acids, as well as various vitamins and minerals such as manganese, calcium, selenium, phosphorus, magnesium, iron, zinc, and copper. That's why, it's a shame if you don't like tofu and waste the health benefits of tofu.

Various Benefits of Tofu that Make You Fall in Love

The following are the benefits of knowing that you need to know and the disadvantages if you miss it.

Reduce cancer risk

Tofu contains isoflavones, antioxidants that can inhibit cancer growth. Several studies have shown that consuming soybeans and processed soy products, including tofu, can reduce the risk of cancer, especially prostate cancer, colon (colorectal) cancer, and breast cancer.

Reduce the risk of cardiovascular disease

With a protein content that is no less high, tofu can replace animal protein in your diet. The vegetable protein content in tofu is thought to play a role in lowering bad cholesterol (LDL) levels in the body, high blood pressure, and the risk of atherosclerosis. Active substances in soybeans and tofu can also increase levels of good cholesterol (HDL), so the risk of heart disease can be reduced.


The content of isoflavones in tofu is believed to increase bone density and reduce the risk of bone loss.

Type 2 diabetes

A healthy diet that includes soy and its processed products, including tofu, in the daily menu, can reduce the risk of developing type 2 diabetes. This is thought to be related to the nutrients in tofu that can help improve fat levels and prevent insulin resistance in the blood.

Good for brain function and skin elasticity

The content of isoflavones and lecithin in tofu is thought to have a good influence on brain function and memory. In addition, isoflavones can significantly reduce wrinkles and improve skin elasticity.
In addition to some of the benefits of tofu above, this Indonesian food is also a good source of iron and can reduce the risk of anemia.

Healthy Recipes Processed Tofu

Already starting to fall in love and tempted to include tofu in your diet? Come on, try the teriyaki tofu recipe below. Low in calories and quite high in protein.

Materials needed:

  • 400 grams of solid tofu
  • 2 tbsp sugar
  • 1 tsp sesame oil
  • 6 tbsp soy sauce
  • 2 tsp sesame seeds
  • 1 tsp minced garlic
  • (approximately) 10 tbsp apple juice
  • 1 tsp chopped ginger

How to make:

  • Cut the tofu into squares, with the size according to taste.
  • To make the teriyaki sauce, mix soy sauce, sugar, sesame oil, sesame seeds, garlic, apple juice, and chopped ginger in a bowl. Pour the mixture into a tin measuring about 23x23 cm.
  • Arrange the tofu over the teriyaki sauce. Flip several times so that the sauce is evenly distributed. Then bake in the oven for about 15 minutes. Then turn the tofu one by one, bake for about 10 minutes.
In addition to the above method, you can also cook or bake tofu using Teflon, if you don't have an oven.

This teriyaki tofu recipe can be served for 4 servings, and each serving contains 135 calories, 8 grams of protein, 1.3 grams of fiber. Contains no cholesterol and saturated fat at all. As another alternative that is no less healthy, you can also replace tofu with tempeh in the recipe.

For those of you who are not fans of tofu, try to start incorporating tofu into your diet, gradually. Over time, once your tongue gets used to the taste of tofu, you will begin to enjoy its taste and benefits.