4 groups of people who should eat tofu

SKĐS - Tofu is not only a light and healthy dish but also a natural "medicine." Nutritionally, tofu contains a rich source of plant-based protein and beneficial bioactive compounds.

1. Tofu is good for vegetarians and vegans.

Content

• 1. Tofu is good for vegetarians and vegans.
• 2. Women in the menopausal stage
• 3. People with diabetes
• 4. People at risk of cardiovascular disease

For those following a vegetarian diet, especially a vegan diet (using only plant-based foods), the risk of nutritional deficiencies is high if the menu is not varied. They are very susceptible to deficiencies in protein, calcium, iron, zinc, and B vitamins.

Soybeans are one of the few legumes that contain a high-quality protein content comparable to animal meat. Besides providing plant-based protein, tofu also contains significant amounts of calcium, magnesium, phosphorus, iron, zinc, manganese, and copper.

Including tofu in their diet helps vegetarians effectively compensate for protein and micronutrient deficiencies, maintaining energy levels and lean muscle mass.

Tofu provides a high-quality source of protein for vegetarians.

2. Women in the menopausal stage

As women enter menopause, the ovaries' function declines, causing a significant drop in estrogen levels, leading to a range of unpleasant symptoms such as hot flashes, night sweats, mood swings, and a high risk of osteoporosis and bone loss.

Tofu contains isoflavones—plant compounds that act as phytoestrogens (plant estrogens), capable of binding to estrogen receptors in the body. Some studies on people who eat a lot of soy-based foods, especially Asians, have shown that eating soy may help reduce menopausal symptoms and osteoporosis.

Recent research suggests that, while not actually replacing estrogen, soy isoflavones may produce mild estrogen-like effects in some tissues affected by menopause, particularly vaginal and urinary tract tissues, helping to reduce vaginal dryness in menopausal women.

3. People with diabetes

Tofu is a food that people with diabetes should choose because of its high protein content combined with fiber, which helps slow down the absorption of sugar into the bloodstream, thereby stabilizing blood sugar after eating.

Research has found a link between diets rich in isoflavones and a reduced risk of type 2 diabetes. This may be due to the isoflavones in soy.

Eating tofu helps lower bad cholesterol.

4. People at risk of cardiovascular disease

Diets with a higher proportion of plant protein than animal protein have been shown to reduce the risk of cardiovascular disease.

A significant advantage of plant-based protein in tofu over animal protein is that it contains no cholesterol and has a very low saturated fat content. Additionally, isoflavones in soybeans can inhibit plaque formation on artery walls, preventing atherosclerosis.

Eating tofu helps lower levels of bad cholesterol (LDL) and triglycerides, while tending to increase good cholesterol (HDL). High levels of bad cholesterol and triglycerides are major culprits behind atherosclerosis, high blood pressure, and stroke.

Researchers from the University of Illinois Urbana-Champaign (USA) studied different types of soybeans to find out why they might lower bad cholesterol (LDL). They discovered that two proteins found in soybeans, glycinin and B-conglycinin, contribute to cholesterol reduction.

Refer to some nutritional values ​​in 100g of tofu ( National Institute of Nutrition).

No.	Nutritional components	Content	Unit
1	Protein	10.9	rice
2	Fat	5.4	rice
3	Carbohydrates	1.1	rice
4	Fiber	0.4	rice
5	Vitamin C	0.1	vaccine
6	Calcium	24	vaccine
7	Iron	2.2	vaccine
8	Sodium	7	vaccine
9	Potassium	121	vaccine
10	Zinc	0.8	vaccine
11	Water	82	rice
12	Tryptophan	133	vaccine

Source: https://suckhoedoisong.vn/4-nhom-nguoi-nen-an-dau-phu-169260527181606568.htm