18. Tofu
Soybean curds are used to make tofu. It is gluten-free and low in calories by nature. It has no cholesterol and is a good source of iron and calcium. It is a good source of protein, particularly for vegans and vegetarians. Tofu can be purchased in health food stores and online. It also contains phytoestrogens and isoflavones. Isoflavones can act as both estrogen agonists and antagonists. These may help to prevent some malignancies, heart disease, and osteoporosis. Overconsumption, on the other hand, may pose some hazards. Tofu is produced by coagulating soy milk curds. The curds are then crushed and compacted into the gelatinous white tofu blocks. Soy isoflavones have been proven to aid in the reduction of LDL “bad” cholesterol levels, but not in the increase of HDL or “good” cholesterol levels. Soy eating on a regular basis has been shown in studies to reduce markers for cardiovascular disease risk, such as weight, body mass index (BMI), and total cholesterol. The FDA has established 25 g of soy protein per day as the minimum intake required to affect cholesterol levels. Tofu, as an alternative to animal protein, can help decrease LDL cholesterol levels. As a result, the risk of atherosclerosis and high blood pressure is reduced.
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