Tofu Talk ( Myth Busting & More)

Tofu is a protein-rich food derived from soy beans, which are grown from the soy plant.

As tofu is derived from a plant, and is rich in protein, you will often hear it referred to as a plant-based protein source. For the record, the protein found in tofu is of very high quality and comparable to meat in that regard.  

Personally, I utilize tofu frequently as a meat replacement in meals and I enjoy the fact that it is cheaper than meat while also offering unique health benefits. The personal satisfaction garnered from eating less animal products is also very rewarding. 

Many North Americans eat too much meat, so incorporating tofu in the place of meat will offer a variety of benefits not only in terms of the nutrients consumed, but in terms of long-term health and chronic disease prevention.

In today’s article, however,  I want to address the elephant in the room, and that is misconception that consuming tofu ( or any soy product) as part of a balanced diet is potentially harmful to your health. 

I know that there is an anti-soy movement out there, so I just want to set the record straight. 

Please consider this: 

For Men: There is no high quality evidence to suggest that soy consumption will have a tangible effect on your testosterone or estrogen levels. In other words, tofu will NOT make you more feminine in any way, shape or form.

For Women: There is not a strong body of evidence to suggest that soy consumption in women increases breast cancer risk. In fact, there is some limited but inconclusive evidence that it may actually protect against breast and other cancers. More research will be needed.

Take Home Message 

Don’t believe the anti-soy hype. Tofu may not necessarily be the greatest thing since sliced bread, but it has its value in a healthy, balanced diet. 

If I’ve sold you on tofu but you are still not sure exactly which type to purchase or how to prepare it, have a look at this mind blowing recipe which will forever change how you feel about tofu. 

Until next time, Eat Up!


Andy De Santis RD MPH