What is Bean Curd and Why is it Healthy?

Texture, Taste, and Versatility

What is bean curd? It is essentially a soft, cheese-like cake made from coagulated soymilk. The milk is curdled and separated — thus the name soybean curd. More commonly referred to as tofu, this high-protein cake has been a food staple all over Asia for centuries. It is packed with nutrients, easy to cook, and has the unique characteristic of null-flavor. Bean curd tastes like what you want it to taste like. This allows for endless possibilities, from stir-fries to tofu pudding pies, all low-fat and good for you.

Calories

One four-ounce serving of bean curd has only 86 calories. This makes tofu an excellent, low-calorie substitute for other high-fat protein sources such as beef and pork. Eating bean curd regularly is a great way to cut down on your calorie intake while still consuming enough nutrition.

Protein

How much protein is in one serving of bean curd? There are from nine to ten grams in a four-ounce serving. The Vegetarian Society recommends tofu as a complete source of protein for people looking for alternatives to animal products. An adult should get at least 45 grams of protein each day, so with fried bean curd, vegetables and rice for dinner you are getting a substantial portion of your daily requirement.

Fat

What about fat, how many grams are in one serving? There are about four grams of fat in four ounces. Most of the fatty acids in bean curd are omega-6 fatty acids, there is a small amount of omega-3 fatty acids and about one gram of saturated fat. Eating low-fat foods such as tofu regularly is a great way to lower cholesterol levels and improve heart health.

Nutrients

One of the best reasons to enjoy bean curd is the high content of nutrients. Tofu is a good source of iron, with 33 percent in one serving, helping to produce hemoglobin for oxygenated blood cells. It is also rich in manganese, with 34 percent for every four ounces. This mineral is important for fat metabolism, healthy nerves, and good immune health. Soybean curd also supplies calcium and magnesium for healthy

bones, copper to balance with zinc and support the healing process, and selenium, which acts as an antioxidant in body. Eating tofu is also a great way to get your tryptophan, an essential amino acid that the brain uses to produce serotonin.

Aside from being a good source of the mineral-antioxidant selenium, bean curd is also rich in isoflavones, which may be helpful for balancing female hormones. Soy isoflavones may also help prevent postmenopausal osteoporosis.

What is bean curd? It is a complete source of protein, a low-fat, low-calorie food that will benefit anyone on a heart-healthy or weight-loss diet, and a concentrated source of valuable minerals, amino acids, and antioxidants. Easy to cook and to be creative with, have fun adding tofu to your diet.

References

Lewis, Mike. “What the heck is tofu anyway?” (Veg World) https://www.veg-world.com/articles/tofu.htm

World’s Healthiest Foods https://www.whfoods.com/genpage.php?tname=foodspice&dbid=111

Nutrition Data https://nutritiondata.self.com/facts/legumes-and-legume-products/4393/2

Vegetarian Society https://www.vegsoc.org/info/protein.html

Balch, Phyllis A. “Prescription for Nutritional Healing.” Fourth Edition (Penguin Books, 2006).

photo by Michael Shick (CC/flickr) https://www.flickr.com/photos/mshick/4398563060/

photo by Kimberly Vardeman (CC/flickr) https://www.flickr.com/photos/kimberlykv/2386939332/