As the saying goes: "Green vegetables and tofu bring peace and safety." The health benefits of tofu are documented in many traditional Chinese medicine books: Tofu is sweet in taste and cool in nature, with the effects of replenishing Qi, harmonizing the middle, promoting fluid production, and detoxifying. Modern scientific research shows that tofu's nutritional components consist of 40% protein, 25% carbohydrates, and 20% fats, with polyunsaturated fatty acids as high as 61%. Coupled with various minerals and vitamins, its nutritional value is on par with meat, and it contains no cholesterol.
While acknowledging the nutritional value of tofu, we must also be vigilant about the harm excessive consumption can cause. Tofu can be quite a "two-faced" character. Tofu's "first face"—the "anti-cancer star." In the last 10 years, many studies have found that the incidence of breast, colorectal, and prostate cancer among Easterners is only one-fourth that of Westerners. Researchers believe that one reason for this is Easterners' fondness for tofu, because soy protein contains a high amount of isoflavones (an antioxidant). Doctors recommend that consuming 100g to 150g of tofu daily, along with a 240ml glass of soy milk, can provide 30mg to 50mg of isoflavones, reaching the protective level required by the body. In addition to preventing cancer, eating more tofu can also lower blood cholesterol, reduce the risk of heart disease, and prevent Alzheimer's. Recent research has found that the concentration of lecithin in the brain tissue of Alzheimer's patients is decreased. Therefore, it is speculated that Alzheimer's may be related to a deficiency of lecithin. And one of the best sources of lecithin is precisely soybeans.
Tofu's "second face"—excessive consumption is detrimental to health. Although tofu is good, overconsumption can harm health. The elderly and patients with kidney disease, iron-deficiency anemia, and gout should especially control their intake.
Traditional Chinese medicine considers tofu to be of a cold nature. Those with a cold stomach, those prone to diarrhea, bloating, or a weak spleen, and those with kidney deficiency who often experience nocturnal emissions should also avoid it. Tofu contains an extremely high amount of protein. Consuming too much at once not only hinders the body's absorption of iron but can also easily lead to indigestion of protein, causing discomfort such as bloating and diarrhea. Under normal circumstances, the plant protein people ingest undergoes metabolic changes, and most of it eventually becomes nitrogenous waste, which is excreted by the kidneys. As people age, their kidneys' ability to excrete waste declines. If one does not pay attention to their diet and consumes a large amount of tofu, taking in excessive plant-based protein will inevitably increase the amount of nitrogenous waste in the body, thus加重 the burden on the kidneys, further impairing kidney function, which is detrimental to health. The soybeans used to make tofu contain a substance called saponin. It not only helps prevent atherosclerosis but also promotes the excretion of iodine in the body. Therefore, long-term excessive consumption of tofu can easily lead to iodine deficiency, causing iodine deficiency diseases. Tofu contains a high amount of purines. For patients with gout, where purine metabolism is abnormal, and those with elevated blood uric acid levels, consuming too much tofu can easily trigger a gout attack.