When you are pregnant, it is very important to have nutritious food. People often consider not having meat or eggs in your diet as missing out on good-quality protein. But worry not, if you do not wish to include meats into your diet, then tofu is a great alternative. It provides several health benefits during pregnancy. It is low in calories, has no cholesterol, and provides good quality protein, and is also naturally gluten-free.
Commonly found in Asian cuisine, particularly in East and Southeast Asia, tofu is made by coagulating soymilk to create curds. The curds are then pressed and compacted into the gelatinous white blocks called tofu. The good news is that you can have tofu in soups, salads, and even smoothies; depending on their consistency.
For, instance, silken tofu is the softest tofu and the texture of super firm tofu comes closest to that of meat. While firm tofu is one of the most common forms of tofu and can be used in stir-fries.
Health Benefits Of Tofu During Pregnancy
Tofu is high in calcium and helps in teeth building of infants | Image source: Wikimedia Commons
Typically, one block of hard tofu, weighing 122 grams (g) contains: 177 calories, 5.36 g of carbohydrate, 12.19 g of fat, 15.57 g of protein, 421 mg of calcium, 65 of magnesium, 3.35 mg of iron, 282 mg of phosphorus, 178 mg of potassium, 2 mg of zinc, and 27 micrograms (mcg) of folate, DFE.
All of these are collectively benefit in the overall growth and development of the growing foetus.
For instance, the high calcium content helps in the development of your baby's bones and teeth. The high concentration of folate, iron, zinc, and trace minerals, are all important for a baby's physical and cognitive growth and development.
In addition, this popular meat-alternative also prevents premature delivery. Studies have proved that plant-based diet during pregnancy reduce the risk of preterm labour.
Not just that, it also keeps a check on heart ailments. The saponins within tofu improve blood cholesterol and increase the disposal of fecal bile acids and neutral sterols. Both of which can help to lower heart disease risk.
Other Health Benefits Of Tofu
Tofu salad (Photo Credits: Flickr)
- Aids in hair growth: Tofu can contribute to healthy and lustrous hair thanks to the concentration of essential minerals and vitamins.
- Eases menopause symptoms: Tofu is a preferable source of Isoflavone that acts like oestrogen hormone and eases menopausal hot flashes.
- Good for skin: Tofu helps to maintain the elasticity of the skin (source of collagen) so it will help in delaying the ageing process.
- Can prevent cancer: Tofu has a growth-inhibitory effect on the human breast carcinoma cell line. There are various compounds present in tofu-like soy proteins and isoflavonoids (genistein, daidzein, glycitein) and saponins, it generates reactive oxygen species (ROS).
- Helps in reducing weight: Tofu helps to check obesity. Some constituents present in tofu reduce plasma lipids and fat accumulation in liver and adipose tissue. Since it is low in calories, it doesn't contribute to any weight gain.
Effects Of Excess Consumption Of Tofu In Pregnancy
Tofu consumption during pregnancy (Photo Credits: Flickr)
While it is beneficial to include tofu in your daily pregnancy diet, moderation is key here.
The trypsin inhibitor in tofu can affect protein digestion and can cause pancreatic disorder, gastrointestinal disorder, including nausea, diarrhoea, and/or constipation. Some other side effects of tofu include the following:
- Since it is a soy product, it may pose a risk of accumulating high levels of aluminium during the processing or washing of soybeans, which is done in aluminium tanks. Aluminium can lead to neurological problems in the foetal brain.
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Isoflavones present in tofu is referred to as weak oestrogen. Excessive consumption of tofu influences hormones in both male and female.
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The phytoestrogen in soy products could lead to complications such as gynecomastia (breast development in men), or that it could affect fertility.
When you are pregnant, healthy diet takes precedence. This includes more fresh food and less processed foods. But if you choose to add tofu to your pregnancy diet, ensure that it is served hot, because pre-cooked tofu can become contaminated with bacteria after the cooking stage.
It is also advisable to check with your medical practitioner on the quantity of tofu you can have during pregnancy. The key to a good diet during pregnancy is to have a balanced meal and not to have an excess of one particular item.
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