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Tofu Benefits: Nutrition and Cooking Tips

Uncover the health benefits of tofu. This nutritious ingredient is great for both your taste buds and your well-being.

Introduction

As a nurse practitioner with over two decades of clinical experience in physical and functional medicine, I’ve witnessed firsthand the transformative power of food as medicine. In particular, the role of plant-based proteins like tofu has grown increasingly significant in evidence-based interventions aimed at reducing cardiovascular risk.

From managing hypertension and dyslipidemia to reducing systemic inflammation, a heart-healthy diet is one of the most accessible and sustainable lifestyle changes patients can make. One often-underappreciated food with robust cardioprotective properties is tofu. In this article, we’ll explore the science-backed benefits of tofu, its role in functional cardiovascular care, and practical ways to integrate it into a heart-smart diet.


Why Functional Nutrition Matters for Cardiovascular Health

The heart doesn’t function in isolation—it works in concert with every other system in the body. Functional medicine recognizes that cardiovascular issues often stem from a constellation of root causes: chronic inflammation, oxidative stress, hormonal imbalances, dysregulated blood sugar, and nutrient deficiencies, just to name a few.

Rather than isolating nutrients or treating lab values in a vacuum, functional nutrition focuses on synergy—how whole foods interact with body systems to optimize health. Tofu, with its impressive nutrient density and anti-inflammatory profile, fits seamlessly into this paradigm.


What Is Tofu? A Nutritional Powerhouse from the Soybean

Tofu, also known as bean curd, is a protein-rich food derived from soybeans. It has been a staple in East Asian diets for over 2,000 years and is gaining popularity in the West for good reason.

To produce tofu, soybeans are soaked, blended, and strained into a soy milk, which is then coagulated using calcium or magnesium salts and pressed into blocks. This process preserves the soybean’s rich content of protein, calcium, iron, and bioactive compounds.

Unlike ultra-processed meat substitutes, tofu is a minimally processed, whole food source of plant protein that aligns with the foundational principles of a heart-healthy, anti-inflammatory diet.


Nutritional Profile of Tofu (Per 116g Serving of Firm Tofu)

  • Calories: 88
  • Protein: 9g
  • Fat: 6g (mostly unsaturated)
  • Saturated Fat: 0.8g
  • Carbohydrates: 2.2g
  • Fiber: 0.3g
  • Sodium: 8mg
  • Potassium: 140mg
  • Iron: 34% Daily Value (DV)
  • Calcium: 40% DV
  • Magnesium: 8% DV
  • Vitamin B6: 5% DV

Tofu also contains all nine essential amino acids, making it a complete protein—an important consideration for those transitioning away from animal products.


The Healing Diet: Combat Inflammation & Embrace Wellness- Video


The Cardiovascular Benefits of Tofu: What the Science Says

1. Lowering LDL Cholesterol

A pivotal meta-analysis published in the Journal of Nutrition (Messina, 2016) confirmed the LDL-lowering effects of soy protein. Tofu, being rich in soy protein, can help reduce low-density lipoprotein (LDL) cholesterol, often referred to as “bad” cholesterol. By displacing saturated fat and dietary cholesterol from animal proteins, tofu supports healthier lipid profiles.

2. Anti-Inflammatory and Antioxidant Properties

Tofu is rich in isoflavones, naturally occurring phytoestrogens found in soybeans. Isoflavones like genistein and daidzein have antioxidant properties and may inhibit inflammation at the endothelial level—critical for patients with atherosclerosis or at risk for coronary artery disease. According to Rizzo et al. (2023), these compounds help maintain vascular flexibility and may inhibit platelet aggregation, reducing clot risk.

3. Blood Pressure Regulation

Magnesium, potassium, and calcium—key electrolytes found in tofu—are all essential for regulating blood pressure. These nutrients support vascular tone and optimize endothelial function. Additionally, substituting animal-based protein with tofu helps reduce overall sodium intake, further supporting blood pressure goals.

4. Weight and Metabolic Control

With only 88 calories per serving and a high satiety value, tofu is a strategic food for weight management—an important factor in controlling cardiovascular risk. The protein-fiber-fat ratio makes it ideal for glycemic regulation and preventing insulin resistance.

5. Improved Lipid Profiles and Reduced Coronary Risk

Longitudinal studies have demonstrated that plant-based diets rich in soy protein improve HDL/LDL ratios and reduce triglycerides, especially when tofu is used to replace red meat or processed meats. According to Erdman (2000), soy-based interventions can reduce coronary heart disease risk by as much as 20% over time when combined with other healthy lifestyle changes.


Types of Tofu and Their Culinary Uses

Tofu’s versatility is one reason it’s so easy to integrate into a heart-healthy diet. Understanding its different textures can help patients and practitioners alike explore creative and satisfying meal planning.

  • Silken Tofu: Soft, custard-like texture. Excellent in smoothies, sauces, and desserts.
  • Soft Tofu: Slightly firmer than silken. Ideal for soups and gentle sautés.
  • Firm Tofu: Maintains structure well. Great for stir-fries, curries, and grilling.
  • Extra-Firm Tofu: Dense and chewy. Best for baking, frying, or as a meat substitute in hearty recipes.
  • Fermented Tofu: A flavorful condiment used in East Asian dishes. Contains probiotics and can support gut health.

Each form can be marinated, baked, crumbled, or pureed—making tofu a culinary chameleon and nutrient-rich addition to any cardiovascular prevention strategy.


Is Tofu a Reliable Protein Source for Cardiovascular Patients?

Yes—and not just for vegans or vegetarians. One of the biggest concerns in reducing animal protein intake is whether patients will meet their protein needs. Tofu alleviates this concern by offering a complete amino acid profile.

Furthermore, because tofu contains very little saturated fat and zero dietary cholesterol, it aligns with AHA (American Heart Association) guidelines for protein sources that support cardiac health. Tofu also promotes lean muscle maintenance, critical for older adults at risk for sarcopenia—a condition that compounds cardiovascular vulnerability.


Functional Medicine Tips: How to Add Tofu to a Heart-Healthy Diet

Transitioning to a more plant-based approach doesn’t have to be intimidating. Here are simple, evidence-informed ways to incorporate tofu:

  1. Tofu Scrambles: Replace eggs with crumbled firm tofu, turmeric, and vegetables for a cholesterol-free breakfast.
  2. Stir-Fries: Toss cubed tofu with olive oil, garlic, and cruciferous vegetables like broccoli or bok choy.
  3. Tofu Bowls: Combine baked tofu with quinoa, avocado, leafy greens, and tahini for a nutrient-dense lunch.
  4. Soups and Stews: Add soft tofu to miso or vegetable-based soups for added protein and satiety.
  5. Smoothies: Blend silken tofu with berries, flaxseed, and almond milk for a protein-packed snack.
  6. Marinated and Grilled: Let tofu absorb anti-inflammatory marinades (like ginger-garlic-tamari) before grilling.

Encourage patients to explore international cuisines—particularly Japanese, Korean, and Thai recipes—that have normalized tofu as a central protein source for centuries.


Addressing Common Concerns About Soy

Despite its benefits, soy has faced scrutiny—largely due to misconceptions around phytoestrogens. However, clinical research consistently shows that moderate soy intake is safe and beneficial for most populations, including breast cancer survivors and men with prostate concerns.

In fact, population studies in East Asia demonstrate lower rates of hormone-sensitive cancers and cardiovascular disease in populations consuming soy regularly. As with any food, balance and moderation are key.


Final Thoughts: Tofu as a Functional Ally for Cardiovascular Health

Tofu isn’t just a trend—it’s a time-tested, nutrient-dense, cardioprotective food with substantial clinical value. As healthcare providers, we should not underestimate the power of simple dietary substitutions. Replacing saturated fat-rich meats with plant-based proteins like tofu can reduce cardiovascular burden, support metabolic resilience, and enhance quality of life.

From a functional medicine lens, tofu exemplifies the concept of food as a therapeutic tool. Its ability to modulate inflammation, support endothelial function, and provide sustainable, complete protein makes it a cornerstone in any heart-healthy nutrition plan.


Injury Medical & Functional Medicine Clinic

We associate with certified medical providers who understand the importance of assessing individuals dealing with cardiovascular issues and are looking for natural alternatives to incorporate plant-based foods into a healthy diet. When asking important questions to our associated medical providers, we advise patients to incorporate tofu into their diet to reduce the effects of cardiovascular disorders related to the body. Dr. Alex Jimenez, D.C., uses this information as an academic service. Disclaimer.


References

Dang, Y., Ren, J., Guo, Y., Yang, Q., Liang, J., Li, R., Zhang, R., Yang, P., Gao, X., & Du, S. K. (2023). Structural, functional properties of protein and characteristics of tofu from small-seeded soybeans grown in the Loess Plateau of China. Food Chem X, 18, 100689. https://doi.org/10.1016/j.fochx.2023.100689

Erdman, J. W., Jr. (2000). AHA Science Advisory: Soy protein and cardiovascular disease: A statement for healthcare professionals from the Nutrition Committee of the AHA. Circulation, 102(20), 2555-2559. https://doi.org/10.1161/01.cir.102.20.2555

Eze, N. M., Okwume, U. G., Eseadi, C., Udenta, E. A., Onyeke, N. G., Ugwu, E. N., Akubue, B. N., Njoku, H. A., & Ezeanwu, A. B. (2018). Acceptability and consumption of tofu as a meat alternative among secondary school boarders in Enugu State, Nigeria: Implications for nutritional counseling and education. Medicine (Baltimore), 97(45), e13155. https://doi.org/10.1097/MD.0000000000013155

Messina, M. (2016). Soy and Health Update: Evaluation of the Clinical and Epidemiologic Literature. Nutrients, 8(12). https://doi.org/10.3390/nu8120754

Montgomery, K. S. (2003). Soy protein. J Perinat Educ, 12(3), 42-45. https://doi.org/10.1624/105812403X106946

Rizzo, J., Min, M., Adnan, S., Afzal, N., Maloh, J., Chambers, C. J., Fam, V., & Sivamani, R. K. (2023). Soy Protein Containing Isoflavones Improves Facial Signs of Photoaging and Skin Hydration in Postmenopausal Women: Results of a Prospective Randomized Double-Blind Controlled Trial. Nutrients, 15(19). https://doi.org/10.3390/nu15194113

Disclaimer

Nutritional Yeast for Healthy Cooking and Nutrition

Can incorporating nutritional yeast be an option for individuals seeking a healthy vegan and vegetarian cheese substitute?

Nutritional Yeast

Nutritional yeast is a deactivated form of Saccharomyces cerevisiae yeast, commonly known as baker’s or brewer’s yeast. It’s popular in vegan and vegetarian cooking for its savory, cheesy flavor and nutritional benefits. Nutritional yeast is harvested, rinsed, and heat-dried to deactivate it, removing its leavening properties. This means it doesn’t cause food to rise but adds flavor and vital nutrients.

Nutrition

Nutritional yeast nutrition information is for 16 grams or around 1.5 tablespoons. (U.S. Department of Agriculture, 2019)

  • Calories – 60
  • Fat – 0.5 grams
  • Sodium – 30 milligrams
  • Carbohydrates – 5 grams
  • Fiber – 3 grams
  • Sugars – 0 grams
  • Protein – 8 grams
  • Thiamin – vitamin B1 – 10 milligrams
  • Riboflavin – vitamin B2 – 10 milligrams
  • Vitamin B6 – 12 milligrams
  • Vitamin B12 – 24 micrograms

Carbohydrates

  • Around 1.5 tablespoons contains 5 grams of carbohydrates, including 3 grams of fiber.
  • Yeast provides an especially beneficial form of soluble fiber known as beta-glucan, with unique health benefits. (Bashir K. M. I., & Choi J. S. 2017)

Fats

  • Most brands are naturally fat-free.

Protein

  • It provides all essential amino acids with 8 grams per 1.5 tablespoons.

Vitamins and Minerals

Most nutritional yeast products are fortified with added B vitamins. Most provide 600% or more B vitamins per 16 grams and 1,000% of the daily value for vitamin B12, depending on the brand. It also has:

  • Calcium
  • Thiamin
  • Iron
  • Potassium

Nutritional Yeast Health Benefits

Health benefits include:

Reduces Risk of Anemia

Iron is typically the first nutrient to come to mind. However, inadequate folate or vitamin B12 also causes anemia. A common treatment for a vitamin B12 deficiency is injections, but large doses consumed can also be effective. (National Institutes of Health, Office of Dietary Supplements, 2024) Individuals who follow a plant-based or vegan diet often have limited sources of vitamin B12. Most brands of nutritional yeast are fortified with B12, providing more than 500% of the daily value per serving. Because B12 is water-soluble, it won’t cause toxicity when consumed in high doses and can serve as a key source of this essential nutrient.

Supports Heart Health

Nutritional yeast contains beta-glucan, a carbohydrate found in the cell walls of plants, bacteria, and fungi. Higher intakes lead to favorable cardiovascular outcomes, including lowering bad cholesterol and increasing good cholesterol. (Bashir K. M. I., & Choi J. S. 2017) In addition, most brands contain potassium, which reduces blood pressure.

Promote Healthy Immune System Function

More research is needed, but several studies have shown how yeast-derived beta-glucan can strengthen the immune system. (Stier H., Ebbeskotte V., & Gruenwald J. 2014) These benefits are attributed to beta glucan’s bacterial fermentation in the intestines. Beta-glucan may also stimulate the activity of crucial immune system cells, like macrophages.

Prevents Constipation

Fiber is essential. The recommended fiber intake is at least 25 to 35 grams daily. Unfortunately, many do not get enough. Nutritional yeast contributes 3 grams of fiber per 16 grams. Fiber regulates bowel movements by pulling water into the colon and adding bulk and softness to stool. (University of Michigan, 2008)
Using nutritional yeast can help reach an adequate fiber intake.

Diabetes Management

Getting enough fiber helps prevent blood sugar fluctuations. Low-fiber diets have been shown to increase the risk of diabetes in various populations. (Harvard T.H. Chan, School of Public Health, 2022) Fiber slows digestion and increases satiety, controlling hunger and the glycemic response. Fiber is beneficial for preventing diabetes and helping those with diabetes maintain good numbers.

Allergies

  • Individuals who suspect a yeast or mold allergy see an allergist for a full evaluation.
  • Yeast overgrowth is another possible condition that is unrelated to yeast allergies.
  • Yeast overgrowth can occur in compromised immune systems or following antibiotic treatment.
  • Because yeast is present in many foods, anyone with a true yeast allergy may have to avoid several food items, including baked goods, fermented alcoholic beverages, marmite/vegemite, sourdough bread, and certain multivitamins. (Cunningham E. 2013)

Adverse Effects

Nutritional yeast is inactive and unlikely to cause negative effects. However, for individuals who suffer from irritable bowel syndrome (IBS) or migraines, yeast may be a trigger. (UMass Medical School Center for Applied Nutrition, 2020)

Varieties

  • Nutritional yeast may be sold as granules, powder, or flakes. (UMass Medical School Center for Applied Nutrition, 2020)
  • Check the label to see if the product is fortified with added vitamins and minerals or has added sodium.
  • Nutritional yeast is a dry food product available year-round in supermarkets or sold in a bulk food bin.

Storage, Safety, and Use

Although nutritional yeast is a dry product, it will stay in the refrigerator longer after it has been opened. Store it in an airtight container, and be mindful of the expiration date on the label.

It can be added to savory dishes such as pasta, roasted meats, vegetables, and salads. Ways to use include:

  • On scrambled eggs.
  • On top of garlic bread.
  • Popcorn seasoning.
  • Add to soups.
  • In pasta dishes, as a substitute for parmesan cheese.
  • An alternative to cheese sauce.

Injury Medical Chiropractic and Functional Medicine Clinic

Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop highly effective treatment plans through an integrated approach for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, Electroacupuncture, and integrated medicine protocols. We focus on what works for you to relieve pain, restore function, prevent injury, and mitigate issues through adjustments that help the body realign itself. The clinic can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.


Learning About Food Substitutions


References

U.S. Department of Agriculture. FoodData Central. (2019). Nutritional yeast. Retrieved from https://fdc.nal.usda.gov/food-details/1744022/nutrients

Bashir, K. M. I., & Choi, J. S. (2017). Clinical and Physiological Perspectives of β-Glucans: The Past, Present, and Future. International journal of molecular sciences, 18(9), 1906. https://doi.org/10.3390/ijms18091906

National Institutes of Health, Office of Dietary Supplements. (2024). Vitamin B12: Fact sheet for health professionals. Retrieved from https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/

Stier, H., Ebbeskotte, V., & Gruenwald, J. (2014). Immune-modulatory effects of dietary Yeast Beta-1,3/1,6-D-glucan. Nutrition journal, 13, 38. https://doi.org/10.1186/1475-2891-13-38

University of Michigan. (2008). Bowel function anatomy. https://medicine.umich.edu/sites/default/files/content/downloads/bowel-function.pdf

Harvard T.H. Chan, School of Public Health. (2022). Fiber. https://nutritionsource.hsph.harvard.edu/carbohydrates/fiber/

Cunningham E. (2013). Is there a diet for “yeast allergy”? Journal of the Academy of Nutrition and Dietetics, 113(3), 484. https://doi.org/10.1016/j.jand.2013.01.013

UMass Medical School Center for Applied Nutrition. Chan, U., School, M., & Nutrition, C. F. A. (2020). Nutritional yeast: Nourishing or no-go? UM. https://www.umassmed.edu/nutrition/blog/blog-posts/2020/2/nutritional-yeast–nourishing-or-no-go/

Lower Your Blood Pressure with Walking: Simple and Affordable

For individuals who are looking to lower blood pressure, can walking help?

Walking To Lower Blood Pressure

A walking regimen is an accessible workout that can be done almost anywhere at no cost, effectively lowering blood pressure and improving overall health. Studies show that individuals who use walking as a workout for three months have improved systolic blood pressure, which is the top number that measures the pressure in the arteries as the heart beats. (McMullan S., Nguyen C., & Smith D. K. 2022)

How It Works

Walking is an excellent way to get active. It can be done almost anywhere, including on a treadmill, outdoors, or around the house. Exercising lowers blood pressure by strengthening the heart, leading to the heart pumping blood more effectively when it is stronger. This causes less resistance to the blood vessels, which lowers overall blood pressure. (Hegde S. M., & Solomon S. D. 2015) The benefits of walking include: (American Heart Association, 2024)

  • Weight loss and management
  • Lowers stress
  • Improves mental health by reducing anxiety.
  • Improves sleep quality
  • Improves cognition
  • Strengthens the heart
  • Promotes bone health and reduces the risk of osteoporosis.

Knowing When to Take A Blood Pressure Reading

Various factors can affect blood pressure readings and can include:

  • Nervousness
  • Eating a meal
  • Drinking caffeine
  • Exercise can affect blood pressure readings.

Knowing how and when to take a blood pressure reading after walking can help prevent false elevated numbers. According to the CDC, individuals should wait at least 30 minutes after exercise before taking a reading (Centers for Disease Control and Prevention, 2024). Exercise and walking have been shown to cause an immediate reduction in systolic blood pressure. This is known as post-exercise hypotension and is normal. The reduction lasts around 24 hours after exercising and is more noticeable in those with high blood pressure. Consistent exercise and walking will cause a longer, more sustained blood pressure reduction. (Hegde S. M., & Solomon S. D. 2015)

Taking Blood Pressure at Home

Correctly taking blood pressure can help improve accuracy and reduce inaccurate readings. To do: (Centers for Disease Control and Prevention, 2024)

  • It is recommended not to talk while the blood pressure is being taken.
  • Apply the blood pressure cuff snugly around the arm.
  • Place your arm on a table, level with your heart.
  • Sit in a chair, keep your feet flat on the floor, and do not cross your legs or lean back on the chair.
  • It is recommended not to eat or drink 30 minutes before and to have an empty bladder.

Pace and Intensity

A study found that walking three to five times weekly for 20 to 40 minutes at a moderate pace for three months can lower systolic blood pressure. However, various groups determined BP rates differently by measuring heart rate, VO2 max/the maximum volume of oxygen you can use simultaneously, and walking speed. (McMullan S., Nguyen C., & Smith D. K. 2022)

Increasing Workout Intensity

Individuals with hypertension who walk may want to increase workout intensity to challenge themselves for added fitness. This can include:

  • Walk faster
  • Use intervals – walk as fast as you can for a minute or two at a time.
  • Add inclines
  • Use ankle or wrist weights or a weighted vest.
  • Walking with someone to challenge each other to push a little harder.
  • Try other places to walk.

Always talk to a healthcare provider if you are starting a walking workout for the first time, want to increase walking intensity, and take medications prescribed by a healthcare provider.

Hypertensive Crisis

A hypertensive crisis is when a person’s blood pressure is extremely high, can cause life-threatening conditions like stroke, and is a medical emergency. It is a blood pressure of 180/120 mm Hg or higher. (American Heart Association, 2024) If you get a blood pressure reading of 180/120 mm Hg or higher at home, wait five minutes and take another reading. If the blood pressure is still high, immediately contact a healthcare provider. (American Heart Association, 2024) If the individual is experiencing the below symptoms, call 911 (American Heart Association, 2024)

  • Chest pain
  • Shortness of breath
  • Vision changes
  • Difficulty speaking
  • Weakness
  • Numbness
  • Back pain

Injury Medical Chiropractic and Functional Medicine Clinic

Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to build optimal health and wellness solutions. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.


Hypertension Explained


References

McMullan, S., Nguyen, C., & Smith, D. K. (2022). Can Walking Lower Blood Pressure in Patients With Hypertension?. American family physician, 105(1), 22–23.

Hegde, S. M., & Solomon, S. D. (2015). Influence of Physical Activity on Hypertension and Cardiac Structure and Function. Current hypertension reports, 17(10), 77. https://doi.org/10.1007/s11906-015-0588-3

American Heart Association. (2024). Getting active to control high blood pressure. https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/getting-active-to-control-high-blood-pressure

Centers for Disease Control and Prevention. (2024). Measure your blood pressure. Retrieved from https://www.cdc.gov/high-blood-pressure/measure/

American Heart Association. (2024). Understanding blood pressure readings. https://www.heart.org/en/health-topics/high-blood-pressure/understanding-blood-pressure-readings

American Heart Association. Association, A. H. (2024). When to call 911 about high blood pressure. https://www.heart.org/en/health-topics/high-blood-pressure/understanding-blood-pressure-readings/hypertensive-crisis-when-you-should-call-911-for-high-blood-pressure