Is Tofu Bad For You?
Also Known As: bean curd
Short answer
Tofu is a good addition to vegetarian or vegan diets as it is a good source of protein. However, tofu may contain endocrine disruptors that can have dire effects on reproductive health. Moderation is best when it comes to tofu, and it is important to seek tofu produced without GMOs.
Recommended Alternative
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
View Full Grading System
Category 'A'
Very healthy and numerous health benefits. Side effects are rare. Things rated an 'A+' are typically necessary for survival (for example, water).
Very healthy and numerous health benefits. A few harmful qualities may be associated, but only under certain circumstances such as an allergic reaction.
Very healthy and numerous health benefits. Harmful qualities may be associated, but aren't usually serious.
It is important to note that even the best things in life can become bad in immoderate amounts. So, although something may be rated an 'A+', overconsumption/overdoing can bring unwanted effects.
Category 'B'
Very beneficial to your health. Things rated a 'B+' may have a few harmful qualities to pay attention to.
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
More beneficial to your health than not. However, harmful qualities are most likely associated and shouldn't be overlooked.
The main difference between category 'A' and category 'B' is the harmful qualities typically present in 'B' items. Serious side effects are usually uncommon, but are still possible and should be taken note of.
Category 'C'
Both beneficial and harmful qualities associated. Things rated a 'C+' are typically a bit more on the beneficial side. Still, moderation is important.
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
More harmful than beneficial. Side effects are common, especially when consumed/done excessively. Moderation is very important.
Category 'C' usually denotes to both good and bad qualities. When it comes to this category, it is important to keep this word in mind: moderation.
Category 'D'
Harmful to your health. Although benefits may be associated, the bad most likely outweighs the good. Moderation is very important.
Harmful to your health. A few benefits may be associated, but the bad outweighs the good. Moderation is extremely important.
Harmful to your health. Very few, if any, benefits are present. Things in this category should be avoided as much as possible.
Category 'D' is typically for things that are more harmful than beneficial. While consuming/doing something unhealthy once in a blue moon shouldn't hurt, we definitely recommend eliminating 'D' items as a regular part of your routine/diet.
Category 'F'
Category 'F' is for things that fail to bring anything beneficial to the table, and are very harmful to your health. We recommend completely avoiding anything in this category. Long-term side effects of 'F' items are usually very serious.
Category 'N'
'N' stands for neutral. Things placed into this category are generally (a) neither good nor bad for you, or (b) lack the necessary evidence to reach any conclusions.
Long answer
Tofu, or bean curd, is believed to have been invented during the Han Dynasty in China around 2,000 years ago. It is thought to have spread throughout Asia alongside the spread of Buddhism because it was a good source of protein for Buddhist vegetarian diets. Tofu is made by coagulating soy milk and pressing the curds firmly into soft, white blocks. These blocks can be made into a variety of consistencies including soft, firm and extra firm.
There are many health benefits to tofu, including high calcium content in tofu that is made from calcium sulfate. Calcium based tofu can be beneficial for bone health. Tofu is also very high in protein, making it an ideal addition to a vegetarian diet because it provides a good substitute to meat protein. Although tofu contains a high amount of protein, it contains only 88 calories per half a cup, while the same amount contains 10 grams of protein. Studies indicate that soy protein, the kind found in tofu, can actually contribute to a decrease in bad cholesterol and may even reduce the risk of heart disease. Tofu also contains many good nutrients such as selenium, which is beneficial to cognitive function and a healthy immune system. Tofu is also rich in Vitamins B6, B2, and B1, nutrients that help metabolize fats and protein. Vitamin B6 is important for overall health. Some researchers show that Vitamin B6 can be helpful for patients suffering neurological conditions because it helps the production of neurotransmitters in the brain, such as serotonin, melatonin, and dopamine.
Though tofu has many beneficial ingredients, it also contains isoflavones, which are a type of endocrine disruptor. Endocrine disruptors are chemicals that inhibit the healthy production of hormones in the body. This means that tofu may contribute to unhealthy reproductive system side effects, such as an increased risk of breast cancer because of the elevated levels of estrogen in the blood. This is a highly controversial subject, as many soy-promoters believe that isoflavones can help women during menopause.
Another controversial ingredient in tofu is soy. About 90% of the soy grown in the United States is genetically modified. This means that these soybeans have been genetically modified to resist herbicides. GMO soybean has been linked to infertility. Since the soybean plants are resistant to herbicide, they are treated with these regularly to prevent crop loss. Herbicide has been shown to be an endocrine disruptor in the body and may affect reproductive health in both men and women.
Possible short-term side effects
Possible long-term side effects
- infertility
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breast cancer
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effects from gmos
Ingredients to be aware of
- isoflavones
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gmos
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herbicides
Benefits
- great source of calcium
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great source of protein
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promotes bone health
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promotes muscle health
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may decrease cholesterol levels
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may reduce risk of heart disease
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increased cognitive function
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promotes a healthy immune system
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helps metabolize fats and protein
Our Wellness Pick
(what is this?)
Organic Extra-firm Tofu
- High in protein
- USDA Organic
- Non-GMO
- Versatile ingredient
- Heart-healthy option
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Written by Viviana Del Manzano
Published on: 06-05-2016
Last updated: 12-15-2023
Thank you for your feedback!
Written by Viviana Del Manzano
Published on: 06-05-2016
Last updated: 12-15-2023