When you search for tofu, you’ll often find “pseudo-tofu” that isn’t tofu, but that doesn’t mean they’re poorly nutritious.
This article will systematically interpret 6 kinds of “pseudo tofu” and see which one is more nutritious. Of course, at the end of the article, it will tell you who is the most nutritious in tofu.
One or five kinds of “pseudo tofu” are worth eating regularly
1. Thousand pages of tofu
▲Picture: Chiba Tofu (e-commerce platform)
Also called Chiba Tofu, it is processed into Yes, because the taste is smooth and gluten is popular with the public.
▲Picture: Chiba Tofu Ingredients List
There is currently no national standard for thousand-sheet tofu, and the group standard T/CNFIA 108-2018 stipulates: Protein content≥8g/100g, fat content≤12g/100g. Looking at it this way, the protein and fat content of thousand-page tofu is close to that of northern tofu, and it is quite nutritious.
I searched the nutritional composition table of three thousand-page tofu (pictured) and found that the protein content and fat content of brand 1 and brand 3 met the group standard requirements, while the protein content of brand 2 The content is lower than the group standard, the fat content is higher than the group standard, and the sodium content of brand 1 and brand 3 is also lower than that of brand 2.
▲Picture: Brand 1,000-page tofu nutrient composition table
▲Picture: Brand 2,000-page tofu nutrient composition table
▲Picture: Brand 3,000-page tofu nutrient composition table
So when you buy 1000-sheet tofu, it is recommended to compare it horizontally. Select the one with relatively high protein content and relatively low fat content and sodium content.
In addition, thousand-sheet tofu has many fine pores on the surface, which are easy to absorb oil. In order to reduce fat intake, be sure to less oil when cooking.
2. Yuzi Tofu
Also known as Japanese tofu, egg tofu, it is made with eggs and water as the main ingredients, adding salt and coagulant. You can see that there is no soybean in its ingredients. It is called tofu because it tastes as smooth and tender as tofu, but it is more appropriate to call it egg custard.
Its protein content is also comparable to egg custard[1], and can be used as a source of high-quality protein.
Some people will add salt to make their own egg custard, and after steaming, they will add some light soy sauce to taste. Yuzi tofu is salted in the recipe, but some brands add more salt. Add less salt.
< i class="desc">▲Picture: Nutritional composition table of a brand of Yuzi tofu
Sodium tofu is as high as 871 mg/100 grams, which is equivalent to 3.5 grams of salt/100 grams.
Each bag of 70 grams can easily consume 2.45 grams of salt. Dietary guidelines for Chinese residents recommend that the daily salt should be controlled within 5 grams, and should be eaten every day. With such a bag, the salt of the day is particularly easy to exceed the standard.
So when choosing Yuzi tofu, be sure to choose one with lower sodium content. In addition, in order to control fat intake, Yuzi tofu do not fry, and use less salt to make soup Or steaming is the more recommended cooking method.
3. Almond tofu
▲Picture: Almond tofu (e-commerce platform)
It is a dessert made from milk, cream, almond flour, condensed milk and corn starch, adding water, coagulant and white sugar.
▲Picture: An almond tofu ingredient list
▲Picture: Nutritional composition table of an almond tofu
Like the almond tofu above, the fat content is 7.3g/100g. One box (150g) will eat 10.95g of fat easily. Chinese residents’ diet The recommended amount of cooking oil in the guidelines is only 25-30 grams per day, so it is easy to consume too much fat as a snack.
In addition, the fats of milk, cream, and condensed milk are mainly saturated fatty acids, so eating it is easy to exceed the intake of saturated fatty acids, and excessive intake of saturated fatty acids is very unfriendly to cardiovascular health.
Furthermore, the ingredients of almond tofu itself contain sugar, and some brands also recommend eating it with sugar water, which will increase the intake of added sugar, so almond tofu is suitable as a snackOccasionally relieve cravings and eat less.
4. Blood Tofu
Blood tofu is a blood product made from the blood of livestock and poultry.
Blood tofu on the market mainly includes pig blood and duck blood. Their nutritional advantages are special iron supplements, which also provide the body with High-quality protein.
According to the 6th edition of the Chinese Food Composition Table, the protein content of pig blood and duck blood is similar, but the iron content of duck blood is at least 3.5 times that of pig blood, so it is necessary to For iron supplementation, it is recommended that you choose duck blood.
However, the iron content of duck blood tofu on the market varies greatly. This is because the ingredients include water and salt in addition to duck blood. The higher the water and salt content, the higher the iron and protein content. The lower it is, the Nutrition Facts table does not mandate iron content, but does mandate protein content.
So when buying duck blood, choose the one with high protein content, which basically means that its iron content is also high, like the first duck in the picture below. The blood protein content is about 2.6 times that of the second paragraph.
▲Picture: Duck blood with higher protein content
▲Picture: Duck blood with lower protein content
How much duck blood is recommended?
Take 2-3 times a month, about 25 grams each time, about 2-3 slices of shabu-shabu.
5. Fish tofu
Fish tofu is made of fish or surimi as the main ingredient, and starch, soybean protein, etc. as auxiliary materials. There is currently no national standard for fish tofu. The best fish tofu should be high protein, low fat, and low sodium.
Teacher Gu searched 10 hot-selling brands, but couldn’t find such a brand, but the first and second models in the table below meet the national standard GB 28050-2011 for high protein, low The standard for fat is that it is high in sodium and belongs to high-sodium foods.
However, we can cook the fish tofu in two or four, so that more of the salt is released into the soup, thus reducing the salt intake. Therefore, these two types of fish tofu belong to the first-tier recommendation.
3-6 These 4 products are recommended by the second tier. Their protein content is ≥10g/100g, and the fat content is not too high, all ≤7.5g/100g, sodium The content is also lower than that of paragraphs 1 and 2.
The 3 models 7-9 should be selected as little as possible, this is because the fat content is high and the protein content has no obvious advantage, especially the 7th and 8th models .
6. Milk tofu
▲E-commerce platform
Milk tofu is mostly a dairy product obtained by fermenting and draining whey from skimmed milk after making milk skin.
It has higher protein content and lower fat content than cheese, and although not as high in calcium as cheese, it is not low in content.
Data from the 6th edition of the Chinese Food Composition Table shows that the calcium content of milk tofu (fresh) is 597 mg/100 g, Eating 25 g can provide 150 mg of calcium< /strong>, is a highly recommended healthy food.
Summary: Except for almond tofu, the other five kinds of “pseudo tofu” are quite nutritious and recommended for you to eat regularly.
Second, what is the most nutritious thing in real tofu?
After soaking soybeans, beating, filtering, boiling, and then adding a coagulant to coagulate, the soybean product obtained is tofu.
There are also many tofu names on the market, such as Chaiguo tofu, Kapok tofu, tough tofu, tender tofu, and lactone tofu. These tofu are basically divided into three types, namely North Tofu, South Tofu, Lactone Tofu.
The reason why lactone tofu is called lactone tofu is because the coagulant is glucolactone, and the lactone tofu will basically be directly marked on the package, you will know it at a glance.
▲Picture: Lactone tofu (e-commerce platform)
As for other tofu, whether it is north tofu or south tofu, we can distinguish it by texture.
Beijing tofu has a low moisture content and a rough and hard texture, so it is also called firm tofu and old tofu. In addition, Beidou is made of brine (the main components are magnesium chloride, calcium chloride, calcium sulfate) as a Coagulant, also called brine tofu.
▲Picture: North Tofu
Southern tofu has more water content and fine texture, so it is also called soft tofu; southern tofu uses gypsum (the main ingredient calcium sulfate) as a coagulant, also called gypsum tofu.
▲Photo: Nantofu
Which of the three types of tofu is the most nutritious? Please see the table below.
It can be seen from the table that North tofu is the most protein-supplemented, and southern tofu is the most calcium-supplemented. As for lactone tofu, its protein and calcium content are the lowest among these three types of tofu. Yes, so it is recommended to eat north tofu and south tofu first.
Today’s interaction: What experiences and questions do you have about eating tofu, leave a message to share.
References:
[1]Taiwan Food Data Center
https:https://consumer.fda.gov.twhttps://Food/tfndDetail.aspx?nodeID=178&f=1&id=141