Is Tofu bad for you?

Is tofu bad for you? Should I be having soy? I have been asked this questions lots of times  and my answer is always: It depends.

The first question I would like to answer is ‘What is Tofu?’ Tofu is made from soy;  it is made with condensed soy milk that is pressed into solid white blocks. It originates from China and the process is very similar to how cheese is made. The way in which it remains pressed is because a mineral rich coagulant called nigari (what remains when salt is extracted from seawater) is used to help solidify tofu and keep its form.

Tofu is a great way to get enough protein in a meal if you are a vegetarian, vegan or just want to reduce your animal protein intake. The key is to know that too much soy can have a negative impact on your body.

My favourite choices of soy derived products: Tempeh, tofu, smoked tofu and fermented tofu. 

Reasons to reduce your soy intake:

1.Hormonal disruption: Although soy does have certain health benefits such as lowering cholesterol levels and protecting against some types of cancer, we must be aware that it can disrupt hormonal levels, especially in women. Since soy contains phytoestrogens (compounds that mimic human oestrogen) in high levels it can lead to certain cancers and be detrimental to women’s reproductive health. 

What can I do: Reduce your soy milk and tofu intake to twice a week. Make an effort to look for different sources of protein, which in return will give you a change to get more nutrients and minerals from the diversity of foods you will be having.

2. Thyroid disruption: Soy contains goitrogenic compounds(thyroid hormone blockers) and can interfere with the production of the thyroid hormone. This can be specially dangerous on children because it can cause hypothyroidism.

What can I do: Avoid giving children soy derived products. Instead, use home made almond milk or use a very good brand that does not have any strange additives. I really like Rude Health, it is straightforward and no nonsense ingredients. You could also give children brown rice milk, coconut milk, goats milk and on occasions cow’s milk.

3. Anti nutrients: Soy contains many anti nutrients such as phytates, lectins and oxalates. What happens is that these compounds stop the body from absorbing important minerals and vitamins from food.

What can I do: Eat the fermented versions of soy. Fermented foods are really good for your gut health, your immune system and they reduce dramatically the anti nutrients in soy. There are many options and the most common are tempeh, fermented tofu, soy sauce and stinky tofu. There is also natto, tamari sauce and miso. 

4. GMO: Much of the soy consumed nowadays is genetically modified. This is a subject that has sparked much debate, and there is so much information (it gets very confusing!) that either supports it or completely rejects it. Some studies have linked GMO’s to many health problems because it supposedly kills good bacteria in your gut and can damage your digestive system.

What can I do: If you prefer to avoid soy, look for foods that are labeled with the Non GMO Project seal. The Non-GMO Project is a nonprofit organization committed to preserving and building sources of non-GMO products, educating consumers and providing verified non-GMO choices.

Although soy does sometimes get very bad marketing, it is a very good and easy way to get your protein. You just have to be mindful on not relying on it as one of your main sources of protein. There are many vegan and vegetarian protein sources that can help you to get your daily macronutrients such as: Tempeh, beans, quinoa, broccoli, green peas, seitan and many more. 

 

Recipe

I sometimes like to make scrambled tofu for breakfast. It is so easy to make and does really look like eggs once you put it some spices to give it colour.

1. Warm a skillet and add the oil or butter of choice.
2. Put in some diced onion and let it cook until it is translucent and soft.
3. Put in some more vegetables of your choice. I usually use tomatoes and courgettes. Let them cook for two minutes.
4. Take your tofu, ill usually use half the pack for 1 serving, and crumble it with your hands. Place it on the skillet with your vegetables.
5. Add spices: Cumin, paprika and turmeric give it great flavour. I’ll usually add my Seaweed Gomasio, which is made out of sesame seeds, wakame seaweed and salt. 
6. Serve it on a plate and add a piece of sourdough or rye bread if you have a big appetite.

How to balance your hormones naturally

The endocrine system is made up of glands that are responsible of regulating metabolism, growth, development, tissue function, sexual function, reproduction, sleep & mood, among others.  For example, people who have hypothyroidism, diabetes and adrenal fatigue are all considered to have adrenal disorders because their bodies are not functioning well.

Often, when we have a hormonal disorder the first thing that is given to us is medicine. I’m not saying this is a must in some cases, but there are other ways in which you could help your body restore its balance. Not all answers relating hormonal disorders lay in a set of pills or medicine, nutrition & lifestyle play a huge role. Stress, contamination, bad habits and nutrition can all affect the equilibrium your body needs to function properly.

I will give you a few tips for you to start introducing into your daily life:
1. Breath deeply and relax: When we are under stress our bodies start to produce adrenaline to help us cope with situations. This is a mechanism of defence our ancestors used in order scape from predators and dangerous situations. We no longer face those threats, and instead we have a very sedentary life. And still, we are constantly tense which gets our adrenaline pumping. Furthermore, stress is constant the body will also begin to produce cortisol. This bodily functions contribute largely to adding fat into your body, especially your belly area. Deep breathing exercises will help the body and the adrenal glands relax. 

2. Eat foods with a low Glycemic Load: GL refers to how foods affect your blood sugar and insulin levels. The lower the number, the less it affects your sugar levels.

When we feel tired and hungry it usually relates to a blood sugar imbalance, which in response triggers cortisol to be released. Maintaining it under control helps to stabilise hormones, helping with weight loss. The most common foods to avoid are simple carbohydrates such as white bread, white rice, pastries, pasta and sweets.  Fruits such as blueberries and strawberries are great choices because they have a very low GL, and they are filled with atioxidants!

3. Eat protein dense foods: Protein will help to balance your blood sugar levels and your hormonal system. Furthermore, protein gives the body the amino acids that are used to produce certain hormones. Eggs, peas, seeds (sunflower, sesame & pumpkin) and beans can all be good choices to include in your diet.

4. Eat foods with zinc: This mineral can help with hormonal issues, specially regulating women’s cycles, blocking excess of testosterone, clearing skin, maintaining collagen, supporting thyroid, and much more.  Foods such as lean beef, pork, venison, tofu, oatmeal and sea vegetables are all great sources.

5. Cruciferous vegetables: Broccoli, watercress, cauliflower, cabbage and Brussels sprouts are all great ways of getting zinc, vitamins A, B, C, D and E into your diet to help with hormonal disorders. Steam them lightly so you ensure you are getting the most of its nutrients. Remember: Overcooking vegetables leads to a great loss of vitamins and minerals.

Food is a powerful way of supporting your hormones, and in fact your whole body. We are under constant stress, exposed to pollution and probably eating foods that deplete us from essential vitamins and minerals. This is why integrating this few ideas into your diet and lifestyle might benefit you and give you a real boost for a healthier life.