Tofu is a minimally processed soy product that provides high-quality plant protein along with isoflavones — phytoestrogens that gut bacteria convert into equol, a potent antioxidant. Firm tofu contains 17g protein per 100g with very little saturated fat. The soy oligosaccharides in tofu act as mild prebiotics, feeding Bifidobacterium populations.
Why it matters
High-Quality Protein
17g complete protein per 100g with all essential amino acids.
Isoflavone Conversion
Gut bacteria convert isoflavones into equol — a potent antioxidant metabolite.
Prebiotic Oligosaccharides
Soy oligosaccharides in tofu feed Bifidobacterium populations.
Low Saturated Fat
A lean protein source with minimal saturated fat compared to animal proteins.
How to eat it
Press firm tofu and pan-fry until golden. Marinate in soy sauce, ginger, and sesame before grilling. Crumble silken tofu into smoothies for protein. Add cubed tofu to miso soup with seaweed and spring onions.
Soy isoflavones are converted by gut bacteria into equol — a metabolite with antioxidant activity 10 times stronger than the original isoflavone, though only 30-50% of people harbour equol-producing bacteria.
Source: Setchell et al., American Journal of Clinical Nutrition, 2002
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