TOFU (SOYA PANEER) HEALTH BENEFITS AND MINERALS

Posted in PULSES HEALTH BENEFITS AND MINERALS

Health Benefits

            In the Health Benefits section of our Soybeans food profile, we provide an in-depth look at many of the controversial issues surrounding soy foods and their role in health. (You may want to visit that section of our website to learn more about these issues.) One of the most important things to remember about tofu is its basic whole food nature. The vast majority of soy consumed in the U.S. comes from a highly processed form of soy.

           The soybeans we consume have usually been genetically engineered, cracked, dehulled, crushed, and subjected to solvent extraction to separate their oils from the rest of the bean. What's left behind after oil extraction (defatted soy flour) is then further processed into animal feed, or processed to produce a protein concentrate or a protein isolate. The isolate can be used as an ingredient in low-fat soymilk, and the concentrate can be further processed (extruded) to form a textured soy protein for use in meat analog products (like soy burgers). Tofu is produced with significantly less processing than most low-fat soymilks and soy burgers, it is a soy food that is much closer to a "whole foods" category than soy protein isolates and concentrates.

           While there is existing research that indicates the possibility of certain health risks from consumption of soy, we believe that a significant amount of these possible health risks involve consumption of soy in a highly processed form (like soy protein isolate or soy protein concentrate) rather than a whole food form. By contrast, we view tofu as a form of soy that is closer to soy in its whole food form.

         From a health benefits standpoint, there are also benefits to tofu that has been fermented. Fermentation increases the digestibility of soy (especially its proteins), nutrient absorption from soy (including absorption of phytonutrient isoflavones like genistein and daidzein), and the concentration of bioactive peptides (formed during the breakdown of soy proteins during fermentation).

Nutrition value

Serving size: 100g

PRINCIPLE

NUTRIENT VALUE

% RDA

Energy

70KCal

 

Carbohydrates

2gm

1%

Protein

8.2 g

16%

Total fat

4.2g

6%

Cholesterol

0

0%

Dietary fiber

1g

4%

VITAMINS

Vitamin A

0.0IU

0%

Vitamin C

0.2mg

0%

Vitamin D

~

~

Vitamin E

0.0mg                                               

0%

Vitamin K

2.4mcg

3%

Thiamin

0.1mg

4%

Riboflavin

0.1mg

4%

Niacin

0.1mg

1%

Vitamin B6

0.1mg

4%

Folate

19.0mcg

5%

Vitamin B12

0.0mcg

0%

Pantothenic Acid

0.1mg

1%

Choline

28.1mg

 

Betaine

0.4mg

 

MINERALS

Calcium

201mg

20%

Iron

1.6mg

9%

Magnesium

37.0mg

9%

Phosphorus

121mg

12%

Potassium

148mg

4%

Sodium

12.0mg

1%

Zinc

0.8mg

6%

Copper

0.2mg

11%

Manganese

0.6mg

31%

Selenium

9.9mcg

14%

Fluoride~

 

 

 

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