 |
|
Healthy Diet Plans >>
Calories >>
Tofu calories |
Tofu Calories
The history of tofu and its origin maybe lost in the annals of history; however, this simple staple of Asian cuisine is now gracing our plates as gourmet food and more. Once available as a specialty item in Asian or Oriental stores, tofu is now available in supermarkets across the country. You may even find tofu on the shelves of organic or health stores, and rightly so. With its inclusion in Western recipes, tofu is now part of a healthy diet, rich in proteins and essential nutrients.
What is tofu? Some historic research suggests that tofu was first used in traditional cooking in China over 2000 years ago. In China, it is referred to as doufo, while the English pronunciation of tofu comes from Japan. Tofu is widely used in Asian countries such as China, Japan, Korea, Vietnam, and so on. Tofu made from soybeans is a nutritious food, packed with proteins and essential nutrients such as iron, copper, calcium, magnesium, and omega-3 fatty acids. A four-ounce serving of raw tofu contains 15 to 20 percent of our total daily value of proteins. At the same time, tofu calories for a four-ounce serving of raw tofu maybe as less as 86.
The process of making tofu involves curdling soymilk. Pressing the resulting curd develops a block of tofu. To curdle the soymilk, coagulating agents such as salt or acids may be used. Traditional tofu was prepared by using nigari (magnesium chloride), a sodium compound found in natural ocean water. However, commercial preparation may use acids such as vinegar, lemon juice, or gypsum salts (calcium sulfate). The coagulants used to prepare tofu also define or enhance its texture. Firm tofu, which is used in stir-fry cooking, soups, or grilled tofu are considered higher in protein, calcium, and iron. However, firm tofu may also result in higher calories due to its density. Soups and stews usually call for soft tofu, which is easy to blend or puree. Silken tofu sought after for its smooth, custard-like texture maybe pureed into soup or eaten with minimal garnish.
Tofu nutrition facts. Tofu calories and nutrition content may differ based on the coagulant used to create it. In a process, which uses salt, tofu calories may increase depending on the sodium content. However, in a process, which uses acid to curdle the soymilk, the sodium content is minimal, making it a healthy choice for individuals on a low sodium diet. In a process that uses calcium compounds such as calcium sulfate or gypsum salt, tofu becomes an excellent source of calcium, deemed necessary for bone and dental health. Calcium from tofu may help to prevent bone weakness, brittle bones, and diseases such as osteoporosis, arthritis, and so on. Tofu is also low in saturated fats and contains no cholesterol. Including tofu in your daily diet can help you maintain your weight, while providing you with a protein-rich source of food. For individuals on a weight loss diet, tofu provides all the benefits of proteins with fewer calories and no saturated fat. Firm tofu provides proteins and dietary fiber, helping you stay satisfied longer.
Soft tofu is lower in calories and carbohydrates. In fact, soy products such as tofu make healthy diet foods for individuals on a low carb diet.
Tofu is also an excellent source of iron and Vitamin B12. Iron from tofu is essential for the production of hemoglobin and blood circulation. Tofu also provides sources of copper, which is necessary for the assimilation of iron into the blood stream. Copper from tofu may also reduce the risk of conditions such as rheumatoid arthritis. For vegetarians or vegans looking for a healthy source of non-animal based protein, tofu is an excellent substitute. Tofu also provides dietary benefits for menopausal women. Studies show that isoflavones (phytoestrogens, which are dietary estrogens) in tofu may protect women from conditions related to lower estrogen levels. During menopause, women offer encounter estrogen imbalance. Phytoestrogens in tofu may help ease the severity of hot flashes, muscle spasms, and bone weakness in menopausal women. Since tofu is a bland product, it quickly acquires the flavors of foods around it. Stir it in stews or sauces, tofu absorbs the flavors like a sponge. Puree it into soups to add a creamy texture. Grilled or baked tofu makes for interesting appetizers that maybe combined with different dips and sauces.
Healthy eating with tofu. Eaten as is, tofu provides essential nutrients with few calories and fat grams. However, cooking methods such as breaded or batter fried tofu, deep-fried tofu bits, and tofu used in oily cooking may increase tofu calories. On the other hand, grilled or oven-baked tofu calories are much lower, as very little oil is used in the process. Since tofu adapts well to herbs and seasonings, use these to add flavor and spice. If you do not like the taste of tofu, you can still enjoy its benefits without eating it raw.
Try some of these tips to include tofu into your daily diet:
• Add volume and chunkiness to you soups and stew with tofu along with other vegetables. In this way, you may even cut down your portion of meat and replace it with tofu instead. Tofu provides as much protein as meat without the fat and cholesterol content.
• Soft tofu can be creamed and used instead of mayonnaise, cream cheese, or other sandwich spreads with high calorie content. Go ahead and replace the sour cream or heavy cream from recipes with pureed tofu instead. Soft or silken tofu makes excellent dips and cream sauces.
• Tofu burgers or tofu tacos? Take your pick. With added seasonings and veggies like tomatoes, onions, hot peppers and pickles, your secret is likely to go unnoticed.
• Marinate in barbeque sauce and turn on the charcoal grill. Grilled or baked tofu bites are healthy and delicious snacks.
• Crumbled bits of firm tofu can be added to dishes such as meatloaf, kabobs, and even casseroles for a healthy dose of protein. |
| Submitted on February 1, 2011 |
|
|
|
| |
|
|
|
|
| |
15 Slimming Foods for the Summer | Diet Plan | Cooling Foods | fruits and salads - May, 2010
Bratty Diet - Banana, Rice, Applesauce, Tea, Toast, Yogurt Diet - Mar, 2010
List of 21 Fresh Fruits And Vegetables For Fresh Healthy Nutrition - Nov, 2009
Fruits And Vegetables Nutrition Facts And Health Benefits - Jul, 2009
Cool Summer Food Ideas With Easy Summer Foods - May, 2009
21 Right Foods For Weight Reduction - Mar, 2009
51 Healthy Foods To Eat For Healthy Living - Feb, 2009
Healthy Winter Foods and Nutrition for Healthy Living - Jan, 2009
|
|
|
| |
|
| |
|
|
| |
|
| |
|
| |
|
| |
|
