"In other studies, it has been proven that eating soy foods will not increase estrogen or decrease testosterone. Longer answer: "Although a case study has been published noting that soy-eating resulted in gynecomastia (man boobs) and decreased libido, it was determined that this man eats a huge amount of soy daily that most people would not come close to consuming," says Lubeck. While you can make tofu at home, it’s a labor-intensive endeavor, so you likely want to buy it in pre-made blocks at the grocery store. The soy milk is separated from the mixture before calcium or magnesium salts are added as a coagulant, which gives tofu its solid form. Tofu is made from soybeans which are soaked with water and then ground down to a cooked pulp. “Firm tofus with less water have higher amounts of protein, and are a little higher in calories and fat ounce-for-ounce compared to silkened/soft tofus,” she says, noting that all types of tofus contain all the amino acids. One more thing to note: The nutrition stats of tofu “depend on whether it is soft/silkened tofu, which has more water in it, or super-firm tofu, which has less water in it,” says Ellis Hunnes. “In fact, three ounces of beef also contains 22 grams of protein," Lubeck says. Let’s take an extra moment to appreciate that protein content: Just half a cup of tofu has just as much protein in it as a serving of most meats. In terms of micronutrients (if you're into that kind of thing), tofu has 861 milligrams calcium, 3 grams iron, and 299 milligrams potassium, among others. One-half cup of firm tofu contains 181 calories, 22 grams of protein, 4 grams of carbohydrates, 3 grams of which are fiber, no added sugar, and 11 grams of fat. If you want to learn more about this nutrient-dense "blank canvas" of a protein-from its nutrition stats to how it’s made-we got you. "Tofu is a very high-quality protein that has all the amino acids in it and can be incorporated into many types of meals," Ellis Hunnes says. "Tofu is an extremely healthy source of protein for anyone, including men," echos Dana Ellis Hunnes Ph.D., M.P.H., R.D., senior clinical dietitian at UCLA medical center, assistant professor at UCLA Fielding School of Public Health, and author of the book Recipe For Survival. "Human studies on soy tend to show positive results." Lubeck elaborates that much of the negative research on soy products has been performed on animals or other subjects other than humans. "In fact, the thought that soy products like tofu can lead to cancer has been debunked, and soy may even help prevent cancers like prostate and breast," she says. "Because of this, many people falsely believe that tofu and other soy products would cause estrogen activity and levels to rise in their bodies," says Lubeck. "Tofu has received a bad rap for years, mostly because it contains phytoestrogens, compounds that are similar to the hormone estrogen," says Lubeck. Along with being a good source of protein, tofu has vitamins and minerals, such as calcium, selenium, iron, and zinc.īut seriously, what about those phytoestrogens? "Eating different sources of nutrients regularly ensures you're getting all the vitamins, minerals, protein, fat, and carbs your body needs."Īnd, Lubeck adds, tofu, which comes from soy, can be a great addition to anyone’s diet. "Eating various foods is one of the best things you can do for your health," says Brittany Lubeck, M.S., R.D., consultant for Oh So Spotless. New thinking: More recent research shows that not is tofu an excellent source of protein, but the phytoestrogens-gynemastia connection was completely overblown.Ī healthy diet can include tofu and, actually, should. Old thinking: Tofu is a lackluster source of protein that, in extreme cases, can give you man boobs.
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