![]() Extra-Firm Regular Tofu This one is the easiest to cut into cubes, strips, or slices.Firm tofu makes a great stand-in for scrambles, faux taco meat, and sandwiches (for instance, “egg salad” made with tofu). Firm Regular Tofu Firm tofu is a bit of a misnomer - it’s still pretty soft.Silken tofu can be either firm or extra firm. It’s best when you need creaminess, as in desserts, smoothies, or dips. Silken Tofu This is the smoothest, softest tofu.Here’s a look at the several different types available. It’s also available pre-baked and seasoned. You can find raw tofu in the refrigerated section at your grocery store. ![]() ( 7) It’s thought that replacing meat with tofu may reduce blood cholesterol, decreasing the risk of heart disease. Finally, soy foods, particularly tofu, are the staple of the diet of Okinawans, some of the longest-living people on earth. ( 6) Isoflavones may stimulate nitric oxide, which helps improve blood flow in arteries, the researchers suggest. What’s more, people who consume the greatest amounts of isoflavones have a systolic blood pressure reading that’s four points lower, on average, compared with those who eat the least, especially among African-Americans, according to the results of a study published in the Journal of Clinical Hypertension. ( 4) It’s also a good source of iron, which is particularly important for people following a vegetarian diet or vegan diet, or pregnant women who may be running low in this nutrient. Given that tofu is made from soybeans, it’s a rich source of powerful anticancer plant compounds called isoflavones and phenolic acids, heart-protecting saponins, and alpha-linolenic omega-3 fatty acid, as well as minerals like calcium. There’s no reason to fear this mineral-rich vegetarian protein source - tofu is good for you. The benefit of cooking with tofu is that tofu is a very mild protein, and it takes on whatever flavors it’s paired with, making it a versatile ingredient. Silken tofu may be ideal for desserts (such as cheesecake), while extra-firm tofu may be cut into cubes and cooked in oil in a pan until crispy, or roasted in an oven. The type you buy depends on how you’re using it. You can buy several different types of tofu, from extra-soft silken tofu to extra-firm tofu. The curds are then pressed into a block, which is then sold as tofu. Tofu is made from soybeans that are ground in water, heated, and coagulated with minerals like calcium or magnesium salt. ( 1) If you’ve enjoyed it in dishes like stir-fries, curries, or vegetable rice bowls, you may be curious about what you’re really eating and how it’s made. It’s a popular plant-based protein option that’s eaten around the world, particularly in East Asia. What Is Tofu, Exactly, and What Is It Made of? And the proposed health benefits of tofu - from cancer prevention to lowering the risk of heart disease - have given it a reputation as one of the best foods you can eat. But as it jumps onto menus (even in fast-casual chains like Chipotle), people are increasingly embracing it as a healthy meat replacement. A staple in Asia, tofu is an often overlooked protein source in the United States.
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