"Chinese cheese" as referred to by foreigners.

Introduction: Fermented bean curd is a unique traditional Chinese soybean fermented product, available in various colors such as red, white, green (stinky tofu), and flower. It is popular among the masses for its unique flavor and low price, and is even called "Chinese cheese" by foreigners for its rich nutrition and diverse tastes.

I. What makes fermented bean curd better than soybeans?

Fermented bean curd is a soybean product made from soybeans through microbial fermentation. Through fermentation, the original beany flavor, flatulence factors, and anti-nutritional factors of soybeans are removed, and various alcohols, esters, organic acids, and amino acids that contribute to deliciousness and aroma are produced. Compared to soybeans, fermented bean curd has the following advantages:

Fermented Bean Curd with Pork Belly

1. No bloating Many people experience intestinal bloating after eating soybeans, which is due to the presence of flatulence factors in soybeans, such as oligosaccharides like raffinose and stachyose. However, in fermented bean curd, these flatulence factors are broken down by microbial fermentation.

2. Improved protein utilization The protein in soybeans is not easily digested and absorbed. After being hydrolyzed by microbial enzymes, it forms low-molecular-weight peptide mixtures that are easy to digest and absorb, increasing the digestibility of protein in fermented bean curd from 65.3% in soybeans to 96%. Numerous studies have shown that the amount and quality of protein in fermented bean curd can fully compare with animal-based foods, and it contains no cholesterol, making it a high-protein healthy food.

Fermented Bean Curd Pig's Trotters

3. Increased B vitamins Due to the action of microorganisms, the vitamin B2 content in fermented bean curd is second only to dairy products, 6-7 times higher than tofu; the vitamin B12 content is second only to animal liver. For vegetarians, regular consumption of fermented bean curd can help prevent pernicious anemia and senile dementia; the content of vitamin B1 and niacin (also known as nicotinic acid) is also higher in general foods.

4. Increased isoflavone activity Soybean isoflavones are polyphenol mixtures with antioxidant activity that can prevent and inhibit leukemia and have anti-tumor effects, especially for the positive prevention and treatment of breast and prostate cancer. Studies have shown that washing and processing soybeans can reduce the content of isoflavones, but fermentation does not affect its content and can change the types of isoflavones. In unfermented soybean products, isoflavones mainly exist in the form of flavonoid glycosides. In fermented bean curd, fungal hydrolases hydrolyze a large amount of the glycosides, turning them into free isoflavone aglycones, which have broader and stronger antibacterial, antioxidant, and estrogen-like activities. These aglycones have good solubility, low viscosity, anti-gelation properties, and can be effectively absorbed by the intestines.

Fermented Bean Curd Beer Chicken Wings

5. Lowers cholesterol The fat in fermented bean curd is unsaturated fatty acid, and it itself contains no cholesterol. A large number of animal studies have shown that the hydrophobic components of protein in fermented bean curd can bind with bile acids, reducing the absorption of cholesterol and the reabsorption of bile acids in the animal body. Many studies in both animals and humans have also confirmed that this protein has a cholesterol-lowering effect, so it is more beneficial to health than cheese, which is high in cholesterol.

II. Friendly tips for eating fermented bean curd

Fermented bean curd is very high in salt. Most people use it as a condiment for congee and rice, but it can also be used to cook unique dishes. For example, when making braised pork, tofu, taro, water bamboo, Chinese cabbage, or steamed eggs, you can use fermented bean curd instead of salt, which is not only delicious but also improves the nutritional value. It also has a unique flavor when spread on steamed buns or sliced bread.

Fermented Bean Curd with Meat

Fermented bean curd is high in both salt and purines. Patients with hypertension, kidney disease, or gout should eat it less or not at all to avoid worsening their condition. For healthy people, it is recommended to limit consumption to 2-3 times per week. Taking red fermented bean curd as an example, each serving should not exceed half a piece. However, people who work in high-temperature environments or sweat a lot can eat some fermented bean curd to replenish lost salt and prevent heatstroke.

Fermented Bean Curd with Tofu