Known to the human species as a vegetarian food, as early as 200 years BC, tofu is a highly popular food staple in Asia. Today, it is also cherished by a large number of Americans and can be found commonly in grocery stores throughout the country. Tofu, also called soybean curd or bean curd, is prepared by coagulating soymilk using coagulating agents like magnesium chloride, calcium sulfate, or dilute acids. The resulting curd is compacted by pressing into a block and shaped variously, mostly as small cubes that resemble cheese by their look.

Tofu is regarded as one of the ideal vegetarian diets on account of its protein-rich and cholesterol-free chemistry. It is also low in saturated fat and sodium while containing healthy quantities of iron and the B group of vitamins. Since it is easy to chew and digest, tofu is often the preferred food choice of aging people as well as children in their toddler years. Tofu coagulated by means of calcium sulfate is also considered a good source of dietary calcium. Recently, however, some questions have been raised regarding possible health risks associated with tofu consumption.

The main health concern being investigated in relation to tofu’s consumption is that of breast cancer. Like other soy products, tofu is rich in isoflavones – natural estrogens formed in some plants and, therefore, called phytoestrogens. These natural estrogen-like compounds have similar properties as those of the estrogen hormone found in humans, primarily in women. Since increased estrogen receptors are associated with growth of breast cancer, some researchers in health sciences have questioned the safety of tofu on account of its phytoestrogen content. Another study from Loughborough University in England has found a link between elevated levels of phytoestrogens and the onset of dementia in aging people. The study also points to the possibility of dementia resulting from formaldehyde, used in tofu as a preservative in some places.

The findings of the recent researches, linking breast cancer and dementia to tofu’s intake, are not conclusive and need to be verified by further research. It is also known that the phytoestrogens, found in tofu and other natural soy products, are weak and not likely to create health risks. But the general principle of avoiding overconsumption is certainly worth considering while consuming any food species, including tofu and other soy products. Excess intake of tofu may create health problems in some people, especially elderly individuals with a weaker immune system and women having a family history of breast cancer.

So how much tofu is okay to consume? The FDA approves a maximum of 3 ounces (equal to 85 grams) of tofu per day. Some nutritionists think that taking up to 6 ounces daily is safe. In both cases, it is important to remember that high doses of phytoestrogens packed in soy supplements are not healthy. Tofu made by natural methods, on the contrary, is quite a safe and health-friendly vegetarian food when relished in safe quantities.

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