When you search for tofu, you often find "fake tofu" that is not tofu, but this does not mean that their nutrition is poor.
This article will systematically interpret the 6 kinds of "pseudo-tofu" to see which is more nutritious, of course, the article will finally tell you who is the most nutritious in the tofu.
Five of the six types of "pseudo-tofu" are worth eating regularly
1. Thousand pages of tofu
▲Photo: Chiba Tofu (e-commerce platform)
Also known as Chiba tofu, it is made of soy protein as the main raw material, water, starch, oil, salt, sugar, glutamine transaminases and other excipients, because the taste is smooth and smooth and the road is loved by the public.
▲Picture: Chiba tofu ingredient list
There is currently no national standard for thousand pages of tofu, and the group standard T/CNFIA 108-2018 stipulates: protein content ≥8 g/100 g, fat content ≤ 12 g/100 g. Looking at the thousand pages of tofu in terms of protein and fat content, it is closer to the north tofu, or quite nutritious.
I searched the nutrition factsheets of three thousand pages of tofu (pictured) and found that the protein content and fat content of brand 1 and brand 3 both met the group standard requirements, while the brand 2 protein content was lower than the group standard, the fat content was higher than the group standard, and the sodium content of brand 1 and brand 3 was also lower than that of brand 2.
▲Picture: Brand 1,000 pages of tofu nutrition facts list
▲Pictured: Brand 2,000 pages of tofu nutrition facts
▲Picture: Brand 3,000 pages of tofu nutrition facts list
So when you buy a thousand pages of tofu, it is recommended to compare horizontally, the protein content is relatively high, and the fat content and sodium content are relatively low.
In addition, there are many fine holes in the surface of thousand pages of tofu, which is easy to absorb oil, in order to reduce fat intake, it is necessary to put less oil when cooking.
2. Tamago tofu
Also known as Japanese tofu and egg tofu, it is made with eggs and water as the main ingredients, salt and coagulant. You see it doesn't have soybeans in its ingredients, it's called tofu because it's as smooth and tender as tofu, but we call it egg soup more appropriate.
It also has a protein content comparable to egg custard [1] and can be used as a source of high-quality protein.
Some people will put salt in their own egg soup, and after steaming, they will drizzle some soy sauce to season, and the jade tofu is added to the recipe, but some brands add more salt and some add less salt.
▲Picture: Nutritional ingredient list of a brand of yuzi tofu
Like this jade tofu above, the sodium content is as high as 871 mg/100 g, which is equivalent to 3.5 g of salt/100 g.
Each bag of 70 grams can easily consume 2.45 grams of salt, and the Dietary Guidelines for Chinese residents recommend that the daily salt should be controlled within 5 grams, and if you eat such a bag a day, the salt of the day is particularly easy to exceed the standard.
Therefore, when choosing jade tofu, you must choose a low sodium content, in addition, in order to control fat intake, jade tofu is best not fried, less salt soup or steaming is the more recommended way of cooking.
3. Almond tofu
▲Photo: Almond tofu (e-commerce platform)
It is a dessert made from milk, cream, almond flour, condensed milk, corn starch, water, coagulant and white sugar.
▲Picture: Ingredient list of almond tofu
▲Picture: Nutritional composition list of a certain almond tofu
Like the above almond tofu, the fat content is 7.3 grams / 100 grams, a box (150 grams) easy to stomach, will ingest 10.95 grams of fat, the Chinese residents dietary guidelines recommended cooking oil dosage is only 25-30 grams / day, so it is easy to take it as a snack fat intake exceeds the standard.
In addition, the fat of milk, cream and condensed milk is mainly saturated fatty acids, so it is easy to eat saturated fatty acid intake exceeds the standard, and excessive saturated fatty acid intake is not friendly to cardiovascular health.
In addition, the ingredients of almond tofu itself contain sugar, and some brands also recommend eating with sugar water, which will increase the intake of added sugar, so almond tofu is suitable as a snack to occasionally relieve hunger and eat less.
4. Blood tofu
Blood tofu is a blood product made of livestock and poultry blood as raw material, commonly known as blood tofu in the north and blood wang in the south.
The blood tofu on the market mainly includes pig blood and duck blood, and their nutritional advantage is special iron supplementation, which also provides high-quality protein to the body.
According to the 6th edition of the Chinese Food Composition Table, pig blood and duck blood protein content is similar, but the iron content of duck blood is at least 3.5 times that of pig blood, so it is recommended that you choose duck blood to supplement iron.
However, the iron content of duck blood tofu on the market varies greatly, this is because the ingredients in addition to duck blood also have water, salt, the higher the water and salt content, the lower the iron and protein content, the nutrition facts table does not mandatorily identify the iron content, but will be mandatory to identify the protein content.
Therefore, when purchasing duck blood, the protein content is high, which basically means that its iron content is also high, like the first duck blood protein content in the figure below is about 2.6 times that of the second model.
▲Pictured: Duck blood with high protein content
▲Pictured: Duck blood with low protein content
How much duck blood is recommended?
Eat 2-3 times a month, eat about 25 grams each time, about 2-3 slices of shabu-shabu.
5. Fish and tofu
Fish tofu is made of fish or surimi as the main ingredient, starch, soybean protein and other accessories, and there is currently no national standard for fish and tofu. The best fish tofu should be high in protein, low in fat and sodium.
Teacher Gu searched for 10 hot brands, and did not find such a one, but the first and second models in the table below reached the national standard GB 28050-2011 for high protein, low fat standards, but its sodium content is very high, belongs to high sodium food.
However, we can cook the fish and tofu in two or all in four, so that the salt in it can be released more into the soup, so that the salt intake is reduced. Therefore, these two kinds of fish and tofu belong to the first echelon of recommendation.
3-6 these 4 models belong to the second echelon of recommendation, their protein content is ≥ 10 g / 100 g, fat content is not too high, ≤ 7.5 g / 100 g, sodium content is also lower than the 1st and 2nd models.
7-9 these 3 models as little as possible, this is because the fat content is very high, protein content does not have obvious advantages, especially the 7th and 8th two.
6. Milk tofu
▲E-commerce platform
Milk tofu is mostly made from skimmed milk after making milk skin as raw material, fermented and discharged whey.
Compared with cheese, it has a higher protein content and lower fat content, although the calcium content is not as high as cheese, but the content is not low.
According to the data of the 6th edition of the Chinese Food Composition Table, the calcium content of milk tofu (fresh) is 597 mg/100 g, and eating 25 g can supplement 150 mg of calcium, which is a very recommended health food.
Summary: In addition to almond tofu, the other five kinds of "pseudo-tofu" are quite nutritious, and it is recommended that you eat them often.
Second, the most nutritious thing in real tofu?
After soaking soybeans, beating, filtering, boiling the pulp, and then adding coagulant to solidify the soybean products, is tofu.
There are also many names for tofu on the market, such as chai pot tofu, kapok tofu, tough tofu, tender tofu, lactone tofu, these tofu are basically divided into three kinds, namely north tofu, south tofu, lactone tofu.
The reason why lactone tofu is called lactone tofu is because the coagulant is glucose lactone, and the packaging will basically directly identify lactone tofu, you will know it at a glance.
▲Picture: Lactone tofu (e-commerce platform)
As for whether other tofus are north tofu or south tofu, we can distinguish it by texture.
North tofu has a low moisture content, rough texture is hard, so it is also called hard tofu, old tofu, and north tofu because of the use of brine (the main ingredients magnesium chloride, calcium chloride, calcium sulfate) as a coagulant, also known as brine tofu.
▲Picture: Northern tofu
South tofu has a more sufficient moisture content and delicate texture, so it is also called tender tofu; south tofu uses gypsum (the main ingredient calcium sulfate) as a coagulant, also known as gypsum tofu.
▲Photo: Southern tofu
Which of the three types of tofu is the most nutritious? Take a look at the table below.
From the table, it can be seen that north tofu is the most protein supplement, south tofu is the most calcium supplement, as for lactone tofu, its protein and calcium content are the lowest of these three kinds of tofu, so it is recommended to eat north tofu and south tofu.
Today's interaction: About eating tofu, what other experiences and questions do you have, leave a message to share.
bibliography:
[1] Taiwan Food Data Center
https://consumer.fda.gov.tw//Food/tfndDetail.aspx?nodeID=178&f=1&id=141