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Tofu Fuel

American Fitness, March, 1998 by Nancy Clark

Soybean curd contributes to optimal well-being through its unique health-protective properties.

Soybean curd, also known as tofu, is far down the list of foods that conjure up fond memories for most people. Pancakes, lasagna, ice cream--now there are a few favorites. But tofu? The most common response is "No-fu! That stuff is for the folks who thrive on nuts and berries. I'm a meat and potatoes kind of person, if you know what I mean." Clearly, soybean curd has yet to hit the list of top 20 favorite foods in America, although it is popular in China, India and other Asian countries.

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A steady flow of research suggests tofu and other soy foods (like milk, cheese and burgers) can contribute to optimal health. If we could mainstream these foods into the American diet, we would likely reduce our risk of heart disease, breast and prostate cancer and, for women at the time of menopause, perhaps the severity of symptoms such as hot flashes.

Soy foods may be important if you have high cholesterol (more than 220 mg/dl) and a family history of heart disease. A study in the New England Journal of Medicine in August 1995 shows two to three servings per day of soy protein can lower total cholesterol by 9%, the bad LDL cholesterol by 10% and triglycerides by 13%. Sounds like a promising alternative to cholesterol-lowering drugs.

The reason soy works to lower cholesterol likely relates to substances in the soybean called isoflavones and phytoestrogens. These compounds can protect against not only heart disease, but estrogen-related cancers such as breast and prostate. The soy estrogen also affects the menstrual cycle. Women who regularly eat soy foods tend to have cycles two to five days longer than the standard 28 days, thereby reducing their exposure to estrogen and perhaps explaining soy's protective effects upon breast cancer.

Due to soy's remarkable health-protective properties, we could all benefit from including more of this foreign food into our wellness programs. But if you are like most athletes, you are probably clueless about where you can find it, and how you can easily add it to your diet. Here are a few answers to commonly asked questions.

What is tofu?

Tofu is a soft food made by curdling the milk-like liquid from soybeans with a coagulant, often calcium sulfate. The curds are then pressed into a solid block and packed in water. The coagulant makes tofu an excellent source of calcium for non-milk drinkers; 4 oz. (1/4 cake) calcium-processed tofu has about 120 milligrams of calcium--the amount in 3 oz. of skim milk. Be sure to read the food label--not all brands are calcium-rich.

Where do you find tofu?

Soybean curd is usually found in the fresh produce or refrigerated areas of the grocery store in small tubs or boxes. You'll find three varieties of plain or herbed tofu.

* Silken is best for blending into dips in place of sour cream, and adding to milk shakes and smoothies.

* Soft is commonly used in Asian soups, or mashing with lite mayonnaise for eggless salad.

* Firm is best for stir-frying with spices or grilling--or in any dish where you want the tofu to keep its shape.

What does tofu taste like?

Not much--that's why it's best added to spicy foods such as chili, hot and sour soup and curries. Noted more for its texture (custard-like) than its taste, tofu simply absorbs the flavor from the surrounding foods (such as salad dressing). It goes well with strong spices such as curry, hot peppers, turmeric, garlic and others commonly used in Asian cuisine.

Why is tofu ideal for athletes?

Tofu is quick and easy to prepare--you don't even have to cook it. In today's world of hastily prepared meals, it is handy for active people who do survival cooking, eat little or no red meat, chicken or fish, and need to boost their protein intake.

Soy protein is excellent compared to other plant proteins (like lentils, beans and nuts). Its protein quality is similar to that of meat, milk or eggs. By simply crumbling a half-cake of herbed tofu on top of a salad, or stuffing tofu mashed with curry powder and chutney into a pita, you can boost not only your intake of protein, but also calcium, B-vitamins, iron, zinc and other nutrients. You can also add tofu to any recipe that uses ground beef or turkey (like lasagna, Sloppy Joes and tacos), using less or no meat. This saves money, boosts protein and reduces saturated fat.

Tofu is handy for athletes who don't buy or cook meat, fish or chicken. Some of these athletes claim to be vegetarians, but many are actually non-meat eaters who simply survive on bagels, bananas and pasta. Although these high-carbohydrate foods provide a fine foundation for a sports diet, they lack protein. Eventually, a protein deficiency catches up with athletes and they may suffer from colds, flu and injuries that are slow to heal. The addition of tofu can easily correct the imbalance.

How much tofu is enough?

The cholesterol-lowering studies demonstrated improvement with 30 or more grams soy protein per day. You can get about 10 grams of soy protein in four ounces (1/4 cake) of tofu, eight ounces of soy milk (on cereal, in pancakes, puddings, shakes) or half (1.5 ounces) of a soy burger. Any soy is better than none, so try to increase your intake from nothing to something--preferably a serving a day, if not more.

Tofu Fuel

American Fitness, March, 1998 by Nancy Clark

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