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The A - Z of Tofu

Some time ago, featured an article on tofu from Lisa Morgan, in Japan, where tofu is as familiar as chips are to the Brits (but much healthier). Here, Cauldron, the country’s no 1 tofu manufacturer, has compiled an A-Z guide to tofu. If you want to see Lisa’s article, click here  

The A - Z of Tofu  (with a few letters missing!)  

A is for …Amino Acids - all eight essential amino acids are present in tofu, making it equal in protein quality to animal proteins, so it is an excellent source of dietary protein for meat-reducers and vegetarians.     


tofu.jpg (7981 bytes)B is for …Brain Power - there is test evidence that the isoflavones naturally occurring in tofu may improve your memory. 

Breast Cancer - it is thought that isoflavones may help to reduce breast cancer by blocking the cancer causing effects of human oestrogen.  

C is for …Calcium - growing children, nursing mothers and the elderly particularly need a good intake of calcium for strong healthy bones and teeth, and all women need it to help prevent osteoporosis. The calcium content of tofu is 520mg/100g and it provides 72% of the RDA from average 115g portion. Tofu contains more calcium than soya milk.  

Carbohydrates – tofu is low in carbohydrates (1.2g per 100g of tofu).  

Cholesterol-Free – not only is tofu cholesterol-free but it contains cholesterol reducing proteins. (See Healthy Hearts below)  

Copper - an essential trace mineral which the body needs for a range of every day functions such as nerve development and function and the formation of healthy blood cells. An average 75g portion of tofu contains 64% of one’s average daily need.  

D is for …Diabetes - isoflavones may play a role in stabilising blood sugar, according to a review by the US Department of Agriculture’s Phytonutrients Laboratory which says that soya protein appears to moderate hypoglycemia.  

E is for … Energy – 100g of Cauldron tofu contains 118kcal.  

F is for…Fat - tofu is extremely low in saturated fats, with the majority of the fats it contains being poly-unsaturated.  

H is for …Healthy Hearts - research suggests that tofu may help prevent heart disease by reducing total cholesterol, blood pressure and build up of arteries.  Lowering of blood cholesterol levels is associated with a reduction in the risk of coronary heart disease.  

cauldron-4.jpg (9725 bytes)I is for …Iron – tofu is rich in iron. In recent studies it has been suggested that soya may help boost iron intake, as iron deficiency affects 30% of the world’s population.  

Isoflavones - are oestrogen-like plant compounds which medical researchers believe can reduce the risk of cancer (also see Diabetes, Menopause and Osteoporosis). The soya bean has the most concentrated amount of isoflavones which are not destroyed under normal home or institutional cooking methods.  

J is for … Japanese - tofu is a Japanese name, a country where there is no word for hot flush due to the amount of tofu regularly eaten, while in China tofu is known as Doufa.  

L is for …Lactose Intolerant - because tofu contains plenty of calcium – more, in fact, than soya milk, as most comes from a natural coagulant, calcium sulphate, used to set it, it can be used as an alternative for people allergic to the lactose in dairy milk.  

Longevity - the secret of a eternal youth is about eating the right foods like tofu that are packed full of health benefits and proven to help prevent conditions such as heart disease and osteoporosis.  

M is for … Menopause - research has shown that isoflavones may be a safe and effective natural alternative to HRT for menopausal symptoms including mood swings, hot flushes and night sweats, because they are similar to the oestrogen a woman’s body produces.  

N is for …Non-GM - all of Cauldron’s tofu products contain non-GM soya beans and ingredients.  

O is for …Osteoporosis - Studies show that isoflavones can fight osteoporosis by increasing bone mineral content and bone density.  

Organic – Cauldron makes organic versions of its tofu.  

Origins – tofu originated in China over 2000 years ago and remains a leading staple in the Asian diet but is now consumed around the globe such as America and Australia where it is fully integrated into all types of food dishes.  

P is for …Pills - soya isoflavones are also included in supplements in pill form for menopausal women, however these are not as effective as regularly eating tofu.  

Prostate Cancer - research shows that isoflavones may also prevent prostate cancer by hindering cell growth.  

Protein see amino acids above  

Q is for… Quick - enjoy Cauldron’s marinated tofu piece straight from the pack, or fry the plain tofu for a few minutes and serve with soy sauce.  

S is for …Sodium - tofu is low in sodium with only a trace recorded.  

Soya Bean – from which tofu is made in a simple process similar to cheese making. The soya bean is the richest natural vegetable known to man.  

T is for …Taste - although tofu has a mild flavour of its own it is designed to absorb the flavours of the ingredients with which it is cooked.  

V is for … Versatile. Tofu is extremely versatile serving a host of different purposes including its versatility in cooking and its ability to absorb and enhance whatever flavour it is mixed with savoury or sweet.  

Vitamin - tofu is rich in vitamins, particularly the B Vitamins and iron.   

Selection from CauldronZ is for … Zinc - tofu is a good source of zinc.  Zinc affects many fundamental processes, perhaps the most important of which is the immune function.

Cauldron’s five varieties of plain, flavoured and stir-fry tofus are available from the chiller cabinets of leading supermarkets and health food stores nationwide.

For further information and recipes: For recipe leaflet write to Cauldron Foods Ltd, Unit 1-2, Portishead Business Park, Portishead, Bristol, BS20 9bBF

Also visit the Healthy Living page.



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