Tofu offers plant protein, unsaturated fats, and various minerals. Its health benefits, however, depend on preparation methods and accompanying dishes. The following suggestions help maximize tofu's nutritional value and manage fat and salt intake.

Prioritize steaming, boiling, or soup preparation

According to Verywell Health, tofu's naturally soft texture means it doesn't require much oil for cooking. Therefore, steaming, boiling, preparing tofu in soups, or using it in light sauces are suitable options. You can make tofu soup with tomatoes and seaweed, or add it to braised dishes with moderate amounts of oil and salt. Conversely, deep-fried tofu can absorb significant fat, making the dish much higher in calories.

Use tofu as a partial meat substitute

Tofu is rich in plant protein but contains less saturated fat than many meats. Reducing saturated fat intake helps the body better control cholesterol, benefiting heart health. Substituting processed meat with tofu also aids in lowering salt intake, according to Eating Well.

Tofu is rich in nutrients and beneficial for health. *Bui Thuy*

Combine with fiber-rich foods

For a filling and balanced meal, combine tofu with fiber-rich foods such as green vegetables, whole beans, oats, sweet potatoes, and whole grains. Fiber is also a vital nutrient source for the gut microbiome, contributing to healthy digestive function. A healthy gut absorbs nutrients well, maintains balanced microflora, supports immunity, and reduces the risk of constipation and bloating.

Choose fresh tofu and store it properly

Tofu has a high water content, making it susceptible to spoilage if not stored properly. When purchasing, select products without signs of sliminess, sourness, or unusual changes.

Fresh tofu should be refrigerated and consumed within the recommended timeframe. Avoid leaving tofu at room temperature for too long, especially in hot weather. For packaged tofu, check the expiration date and packaging condition before use. Do not consume products with bloated, torn, or abnormal packaging.

Tofu can be a good choice for supplementing plant protein, but it should not be considered a complete replacement for all other food groups. A healthy diet still requires diverse protein sources, fruits, quality carbohydrates, and healthy fats.

Le Nguyen (Compiled)