Office workers often enjoy soy milk as a refreshing beverage, either on its own or paired with popular accompaniments such as Patongo or a variety of grains like basil seeds, sago, millet, barley, red beans, or jelly. Its versatility goes beyond being a tasty drink, as it can also be used as an ingredient in various Thai and international recipes, making it a healthy and nutritious choice.

What is tofu made from?

Tofu, a popular plant-based protein source, is made by coagulating soy milk and then pressing it into a solid block. It has a neutral flavor and a versatile texture that can be soft, silken, firm, or extra firm depending on the coagulant used. Compared to some meats, tofu has twice as much protein per serving. Additionally, tofu is a good source of calcium, phosphorus, and iron, with every 100g of tofu containing 277mg of calcium, 57mg of phosphorus, and 2.1mg of iron. With only 3.1% fat and 2.7% sugar, tofu is also a low-fat and low-sugar option for those looking to maintain a healthy diet.

6 health benefits of tofu

1.        Promotes bone health: Tofu contains isoflavones that may improve bone density and reduce bone resorption, especially in postmenopausal women.

2.        Helps regulate blood sugar levels: Regular consumption of soy products, such as tofu, before meals may help lower blood sugar levels, which is especially beneficial for people at risk of developing diabetes.

3.        Aids weight management: Soy and calcium supplements in combination can help reduce blood fat levels, promote weight loss, and lower free radicals' reaction, making it beneficial for individuals with hyperlipidemia and those who are overweight.

4.        Lowers blood pressure: Soy-based drinks, including tofu-based products, have been shown to reduce systolic and diastolic blood pressure, which is beneficial for individuals with high blood pressure.

5.        Improves digestive health: Tofu-based products such as soy yogurt drink may help increase the number of probiotics in the small intestine, thereby promoting good digestive health.

6.        Reduces oxidative stress: In a clinical trial, consuming 25 grams of soy protein daily for 90 days helped reduce oxidative stress caused by free radicals, especially in individuals with metabolic syndrome. It also helped lower blood sugar levels and increase high-density lipoprotein (HDL), which is the "good" cholesterol.

Soybean protein is notable for containing 8 essential amino acids that cannot be synthesized by the body on its own, necessitating their intake from external sources. Tofu, derived from soybean milk, is highly digestible, with a rate of up to 92-96%, making it suitable for the elderly and children with teeth problems and weak digestive systems. Moreover, tofu contains lecithin, which can help reduce fat, enhance memory-related nervous system function, and inhibit platelet coagulation. The presence of plant hormones, phytoestrogens, in tofu helps to prevent cancer and alleviate symptoms associated with menopause, such as breast cancer risk and slowing down the process.

The Risks of Tofu: Allergies and Their Symptoms

While soy is generally considered healthy, individuals with soy allergies should be cautious as it can negatively impact their health. Soy allergies can manifest in several ways, including.

1.         Common allergic reactions: Tingling or itching around the mouth, swelling of the face and neck, skin rash or redness, abdominal pain, diarrhea, nausea, vomiting, difficulty breathing, runny nose, and wheezing. Although these reactions are common, it is vital to seek medical attention if they persist or worsen.

2.         Severe allergic reactions: In rare cases, severe allergic reactions may occur, resulting in anaphylaxis, characterized by throat swelling that makes breathing difficult, abnormal heart rate, dizziness, unconsciousness, or shock. If anaphylaxis symptoms appear, the patient should be taken to the hospital immediately.

Understanding Soy Allergy: Causes and Diagnosis

Soy allergy can stem from two main causes: immune response and gastric dysfunction. An immune response occurs when the body reacts excessively to certain substances in soy, triggering the production of antibodies that attack the body's own cells instead of eliminating foreign matter. On the other hand, gastric dysfunction can lead to symptoms like nausea, vomiting, and diarrhea.

If you suspect a soy allergy, your doctor will typically start with a physical exam and ask about your symptoms. To confirm the diagnosis, they may use one of the following methods:

·       Food allergy test: This test involves eating a specific food under medical supervision and observing for any abnormal symptoms.

·       Blood test: A sample of your blood is taken and analyzed in a laboratory to determine the levels of anti-allergenic substances or antibodies present.

·       Skin test: This test can be performed in two ways. The first involves pricking the skin with a needle and introducing a suspected allergen to observe the skin's response. The second method involves injecting the allergen under the skin and monitoring the reaction, although it may require a higher dose of the allergen.

Managing Soy Allergy: Treatment and Alternative Recipes

While soy allergies in infants and young children may naturally subside with age, some individuals may experience persistent symptoms that cannot be fully cured. Treatment for soy allergy usually involves the use of antihistamines to alleviate allergic reactions. If you are at risk of severe allergic reactions, it is crucial to seek medical attention and obtain a portable injection pen containing epinephrine for emergency use. However, it is important to only administer the injection as instructed by a doctor or nurse and immediately seek further medical attention afterwards.

Apart from using tofu as a side dish, it can also be incorporated into various delicious recipes such as cucumber salad, which can be enjoyed by both vegetarians and non-meat eaters. Combining the benefits of soy protein in tofu with the various vitamins and minerals found in cucumbers, this low-calorie dish is not only tasty but also nutritious.

Cucumber Salad Recipe

Ingredients;

·       450g hard white tofu

·       1 clove grated garlic

·       2 teaspoons finely grated fresh ginger

·       1 teaspoon minced onion

·       ¼ teaspoon grated nutmeg

·       1 tablespoon Extra Virgin Olive Oil

·       2 teaspoons soy sauce

·       1 thinly sliced pickled cucumber

·       1 thinly sliced chili

·       1 tablespoon lemon juice

·       1 tablespoon vinegar

Instructions:

1.         Cut the tofu into 8 pieces and gently pat them dry with paper towels.

2.         In a small bowl, mix together the minced garlic, ginger, spring onion, nutmeg, olive oil, and light soy sauce.

3.         Place the tofu in the marinade and let it sit for 10 minutes.

4.         Heat a pan over medium heat and add a little oil. Grill the tofu for 7-8 minutes or until it turns golden brown and looks appetizing.

5.         In the same bowl as the marinade, add the vinegar to create the salad dressing.

6.         Arrange the cucumber slices on a plate and place the grilled tofu on top. Pour the salad dressing over the dish and serve.

Nutrition facts

Calories: 164

Fat: 9 g

Saturated Fat: 2 g

Protein: 14 g

Carbohydrates: 8 g

Fiber: 1 g

Sugar: 2 g

Cholesterol: 0 mg

Sodium: 159 mg

Looking for a delicious and healthy meal that's easy to make? This menu is the perfect choice! With tofu as a source of protein and the ability to customize ingredients to your liking, you can create a dish that's both nutritious and appetizing. And for Krungthai-AXA Life Insurance customers who prioritize their health, be sure to visit https://www.krungthai-axa.co.th/th/health-advisories for more health-related articles and information.

References

·       Cleveland Clinic
http://bit.ly/3SpxUxR

·       Pobpad website
http://bit.ly/3KriVSi
http://bit.ly/41ihUBZ

·       Samrong Medical Hospital
https://bit.ly/3xKnLlV