Should I eat tofu every day?

My mother eats tofu every day because she thinks it's good for her health. Is it okay to eat too much tofu? (Ngoc Nga, Dong Nai)

Reply:

Tofu is made from soybeans, has high nutritional value, is rich in protein, and is considered "Asian cheese". This dish is very familiar to many Vietnamese families.

Tofu contains high levels of beneficial omega-3 fats, without cholesterol. Omega-3 fatty acids help increase good cholesterol and reduce bad cholesterol in the body. Thereby reducing the risk of cardiovascular disease, blood pressure, asthma and joint diseases.

This food also contains many trace minerals such as selenium, a strong antioxidant, which helps prevent colon cancer and protects colon cells from many toxins. Phytoestrogens (plant hormones) in tofu such as isoflavones and genistein help prevent osteoporosis and reduce the risk of breast cancer. Women who eat this food can reduce the symptoms that occur during premenopause and menopause.

However, eating too much tofu can also have adverse effects on health. Tofu contains a significant amount of oxalate (a type of organic compound) that can cause some disorders in the body if consumed in excess. Eating tofu with too much sugar and coconut milk is also not good for health.

Each person should only eat a moderate amount of tofu, about a medium bowl per day, with little sugar and coconut milk. The amount of sugar should not exceed 5g of sugar per day for good health. People with underlying diseases such as prediabetes, diabetes, gestational diabetes, and diseases that cause blood sugar disorders should consult a doctor before eating.

Everyone, especially vegans, should have regular nutritional check-ups. Testing micronutrients in the body using a high-performance liquid chromatography (UPLC) machine can determine which nutrients the body is lacking or having in excess. From there, the doctor will advise on a suitable diet. If necessary, vegans can supplement some micronutrients that are often lacking in this diet such as vitamin B12, calcium, zinc, iron, and magnesium.

Doctor Tran Thi Tra Phuong
Nutrihome Nutrition Center

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