Oven Roasted Marinated Tofu

Nutrients in tofu:

• Soy, the prime component of tofu, is a complete source of dietary protein, providing all 8 essential amino acids needed in the diet. Soybeans are also high in healthy polyunsaturated fats, especially omega-3 alpha-linolenic acid.
• A half-cup serving of tofu contains 94 calories, 2 grams of carbohydrate, 5 grams of fat, and 10 grams of protein.
• Tofu is a very good source of your daily needs for calcium (44%), iron (40%), magnesium (9%), as well as, small amounts of vitamin K, thiamin, riboflavin, niacin, vitamin B-6, folate, choline, phosphorus, manganese and selenium.
• Tofu is also a good source of magnesium, copper, zinc and vitamin B1.

Health benefits of consuming tofu:

• Consuming plant-based foods of all kinds has been associated with a reduced risk of many lifestyle-related health conditions. Increasing consumption of plant-based foods like tofu decreases your risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair, increased energy, and overall lower weight.
• Tofu made from soybean curds is naturally gluten-free, low calorie, an excellent source of protein, iron, and calcium, and contains no cholesterol. It is an important source of protein especially for vegans, vegetarians and those seeking a more plant-based diet.
• To make tofu, soymilk is first coagulated to separate the curds from the whey. The resulting curds are then pressed and compacted into the gelatinous white blocks recognized as tofu.
  
• Tofu is a good source of iron which facilitates oxygen circulation throughout the body.
• Isoflavones, compounds also known as phytoestrogens, in soy foods have been linked to a decreased risk for osteoporosis, while the calcium and magnesium in soy may help to lessen PMS symptoms, regulate blood sugar and prevent migraine headaches.
• Due to its large quantities of isoflavones, tofu consumption is associated with lower risk of several specific age- and lifestyle-related diseases, such as:
  • Cardiovascular disease: Consuming tofu rather than animal protein lowers levels of (low density lipoprotein) LDL cholesterol, which helps to decrease the risk of atherosclerosis and high blood pressure.
  • Breast and prostate cancer: Genistein, the predominant isoflavone in soy, contains antioxidant properties that inhibit the growth of cancer cells. Moderate amounts of soy foods do not affect tumor growth or a woman’s risk of developing breast cancer. In fact, at least 10mg of soy per day can decrease breast cancer recurrence by 25%.
  • Type 2 diabetes: People who suffer from type 2 diabetes often experience kidney disease, causing the body to excrete an excessive amount of protein in the urine. Evidence from a recent study has indicated that those who consumed only soy protein in their diet excreted less protein than those who consumed only animal protein.
    
  • Osteoporosis: Soy isoflavones are known to decrease bone loss and increase bone mineral density during menopause, and have also been reported to reduce other menopausal symptoms.
    
  • Liver damage: Tofu of all types that have been curdled with various coagulants can be used to prevent liver damage caused by free radicals.
    
  • Age-related brain diseases

Are soy products a good alternative to meat?

• It depends. Studies indicate that excessive amounts of soy products should be avoided by people, especially babies and young children.
• Traditional fermented products such as tempeh and miso made from whole soybeans are the healthiest soy alternatives. That’s because the fermentation process removes phytates that prevent absorption of important minerals like calcium, magnesium and zinc. Fermentation also reduces enzyme inhibitors that prevent effective digestion of protein, thereby making the beneficial ingredients more available to your body.
• Soy protein contains isoflavones, a type of phytoestrogen, which bind to estrogen receptors in the body and are known to disrupt endocrine function. Some studies suggest that high levels of phytoestrogens may raise the risk of certain forms of cancer, while other studies suggest they may actually decrease the risk of cancer and menopausal symptoms. Because of this uncertainty, the FDA has declined to classify soy isoflavones as generally regarded as safe (GRAS).
• Most soy consumed in the US is highly processed and refined with chemicals. The initial process relies on a petroleum-based hexane solvent to extract the soya oil. The de-fatted soybean flakes or soybean meal are then further processed using a variety of chemical solutions and extreme heat and pressure, which turn it into soy protein isolates, soy isoflavones and other soy proteins such as “texturized vegetable protein” used in meat substitute products, including soy veggie burgers or sausages. Because of these chemical processes, soy products may contain traces of carcinogenic substances. They also have higher levels of isoflavones than fermented soybeans.
• Tofu and all soy products contain large amounts of oxalate. Individuals with a history of oxalate-containing kidney stones should avoid excessive consumption of soy products.
• Soybeans and soy products contain significant amounts of purines, a class of organic compounds. People with gout should limit their consumption of tofu or other soy products.
• Women who have or have had estrogen-sensitive breast tumours should restrict their soya intake to no more than 4 servings per week.
• Too much soy intake may increase the risk of reproductive issues in males and females and possibly cause early puberty.

Oven Roasted Marinated Tofu