5 Healthy Reasons to Eat Tofu

What is Tofu and Why should you eat it?

Tofu is a nutrient dense food made from soy milk. It’s soft in texture and subtle in flavour, which makes it easy to chuck in any sauce-based meals like curries.

We have had a look at the most reputable scientific evidence out there and have found many health benefits from tofu.

In fact, some of the healthiest and longest living people in the world eat tofu regularly –  if this isn’t already enough to get you on board with tofu,  here are some more reasons why you should eat this humble food.

1. The healthiest populations in the world eat it

Okinawa, an island in Japan has one of the most healthiest and longest living populations in the world, with low rates of cancer, heart disease and dementia.

In fact, the women there live longer than anywhere else on the planet!

The people of Okinawa have diets rich in soy products such as tofu and miso soup, along with many other nutritious foods and healthy lifestyle choices.

2. Good source of protein for muscle mass

Tofu is made from soybeans which have the highest amount of protein compared to any other plant food.

This means we can get enough protein from tofu as an alternative to meat. And we know protein how is important to maintain our muscle mass so we can live strong, mobile and good quality lives!

3. It’s cheap

You can find tofu in some supermarkets for as cheap as 0.49 cents per 100g – this means you can feed a family of four for less than $3. Have a look around at the nearby Asian grocers in your area and you may even be able to find cheaper.

Swap tofu for a couple of your meat-based meals each week and you will save a few bucks!

4. May reduce risk of cardiovascular disease

Studies have shown soy protein can lower bad levels of cholesterol (LDL cholesterol), which can lower the risk of a cardiovascular event such as heart attacks and strokes. It has also shown to help lower blood pressure.

These benefits may also be an indirect impact of substituting tofu for processed red meats like bacon and sausages, which will instantly reduce your risk of cardiovascular disease – so we say opt for tofu instead of red meat at least once a week.

5. May reduce risk of breast cancer

There are some theories out there that soy may be harmful – however, no studies on humans have found that eating soy is harmful.

In fact, it’s quite the opposite – the Phyto-oestrogens contained in soy have found to be protective against breast cancer, particularly when eaten in early life. It has been shown lower the risk by a quarter in some populations.

Again, looking at our ladies in Okinawa outliving everyone else in the world and having lower rates of breast cancer- we say it’s pretty safe to eat!

How do I incorporate tofu into my diet?

Tofu is a great alternative to meat. We suggest to start replacing one meat meal for a tofu meal each week? Tofu is perfect for stir-frys and curries as it soaks up all that flavour. We recommend using a ‘firm’ variety as it holds it’s shape and texture when cooking.

Also, check out this week’s quick recipe below for a comforting tofu red curry noodle soup full of nourishing foods! For another yummy tofu recipe – check out our  tofu soba noodle stir-fry

Weekly Recipe

Red Curry Noodles

Serves: 6 Time: 25mins  Cost:$17.12 approx. ($2.85/serve).


  • 900g Tofu
  • 4 TBSP red curry paste
  • 1 can coconut milk
  • 1 Litre vegetable stock
  • 200g rice noodles (brown rice noodles if you can find them)
  • 1 onion
  • 3 garlic cloves, crushed (or 3 tsp crushed garlic)
  • 1 red capsicum
  • 1 bunch of asian leafy greens (e.g bok choy, Chinese broccoli, choy sum)
  • extra virgin olive oil
  • coriander and fresh lime to serve


  1. Prep vege: dice onion, slice capsicum and greens, chop the tofu into cubes.
  2. Boil the kettle, place rice noodles in a large bowl, then pour boiling water over noodles. Put aside and let sit.
  3. Heat a drizzle of olive oil in a large pot over a medium heat.
  4. Add onion, garlic and capsicum and stir-fry for 5 mins.
  5. Add curry paste and cook for 1 min.
  6. Add coconut milk, vegetable stock and bring to the boil. Once boiling turn heat down so the liquid is simmering.
  7. Add Asian greens and cook for 5 mins.
  8. drain the rice noodles, then add to the pot.
  9. Gently stir in the tofu.

Serve with fresh lime and coriander!

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