Can eating tofu help you live longer? Over the last few years, I have grown increasingly curious about how I can tweak my lifestyle to help me live longer, and live better. And one important area is food.
If we think of our body as a machine, food is the fuel that keeps it running. The right food will nourish our body and give it the nutrients it needs to work at its optimum. It will help to keep us healthy and strong, and better able to fight disease and illness. But what is the ‘right’ food? And are there any types of food that are better than others?
If you search for ‘best foods for longevity’, you’ll find the same names making the list:
- Leafy greens
- Nuts and seeds
- Fruits
- Beans and lentils
- Whole grains
- Fatty fish
- Olive oil
Another food that is often recommended is tofu. But what exactly is tofu, and why is it considered to be good for us?
In this article we will cover:
- What is tofu?
- Why is tofu healthy?
- Are there any drawbacks to eating tofu?
- How can tofu help you live longer?
- How to eat more tofu
What is tofu?
Tofu, also known as bean curd, is made from soybeans that are soaked, then ground into soy milk, and coagulated to form curds. These are then pressed into solid blocks. Tofu has a very mild flavour, and is usually eaten with seasonings and sauces. Its texture ranges from smooth and silken, to firm, depending on the type.
Tofu can be traced back to the Chinese Han dynasty, around 179–122 BC. Over the following centuries it gradually spread across Southeast Asia.
Why is tofu healthy?
Tofu is a plant-based protein that is low in calories. It contains all the necessary amino acids and about 8 grams of protein in a 100-gram serving. It’s low in unhealthy fats and cholesterol, and is a good source of iron, calcium and magnesium (depending on the manufacturing process).
Tofu’s soy isoflavones could lower the risk of some cancers. One study found that a “higher intake of soy was significantly associated with a 10% reduced risk of cancer incidence”. The study concluded that every extra 25 grams of soy eaten a day decreased the risk of cancer incidence by 4%.
Tofu has also been shown by studies to help reduce symptoms, including fatigue, mood disturbances and hot flashes, in menopausal and perimenopausal women.
Longevity researcher and founder of The Blue Zones Dan Buettner describes tofu as “arguably one of the best longevity foods anywhere”. Centenarians in the Blue Zone of Okinawa eat a diet that is approximately 90% plant-based, with tofu is a primary source of protein.
Are there any drawbacks to eating tofu?
While tofu can be a healthy addition to your diet, there are some things you need to be aware of. If you have a soy allergy, you need to avoid tofu. And, while it’s a great alternative to meat, tofu has very little to no vitamin B12 (unless it has been fortified with B12).
If you have oestrogen-sensitive tumours, you should speak to your doctor before eating tofu due to its weak hormonal effects. And some medical professionals recommend people with poor thyroid function avoid tofu because if its goitrogen content.
How can tofu help you live longer?
So can tofu help you to live longer? The general consensus is yes – tofu’s health benefits mean you can potentially enjoy better health as you age, which will not just improve the quality of your life, but hopefully extend it.
Here are some of the ways that tofu, with its high isoflavone content, can potentially help you to live longer:
- Stronger bones: Research suggests that soy isoflavones can help to reduce bone loss or increase the mineral density in bones.
- Better brain function: Studies have founds that soy isoflavones can improve memory, attention, processing speed, and overall brain function for some people.
- Improved mood: A survey of over 6,000 older people in China found that more frequent soy product consumption was associated with a lower risk of depression – and research shows that depression can shorten your life span by 12 to 21 years.
How to eat more tofu
If, like me, you love tofu in its natural form, eating more tofu is a joy rather than a chore. But not everyone is a fan of tofu. Luckily there are many recipes today that use tofu in creative ways so you wouldn’t even know you were eating it!
It’s also readily available in different forms in high street supermarkets, so it’s easy to find. I recommend experimenting with different recipes until you find a few you like, and making them a regular part of your meal rotation. If you are stuck for ideas, just Google “recipes tofu” and start experimenting to find some you like.
I can also recommend tempeh, a traditional Indonesian food made from fermented whole soybeans that are pressed into a firm block. While in previous years you could only find tempeh in specialist Asian grocers, it can now be easily found in supermarkets.
