Tofu, also known as bean curd, is made from dried soybeans that are soaked in water, crushed, and boiled. Locally, it’s known as ‘inyama ya soya, and popular among people who don’t eat meat.

Tofu can be prepared as a stew or cooked with other foods depending on one’s preference.

The good thing about tofu, nutritionists say, is that it’s naturally gluten-free and low in calories, it also contains no cholesterol and is an excellent source of iron and calcium.

Private Kamanzi, a nutritionist, says like most plant foods, tofu contains several nutrients that help lower the body’s ability to absorb nutrients from food.

"This is an important source of protein, especially for vegans and vegetarians. It is also low in calories but high in protein and fat,” he says.

Kamanzi says tofu also contains many important vitamins and minerals, including calcium and manganese.

He says that a diet that contains a variety of plant-based foods like tofu has been shown to contribute to overall health and wellbeing, making the risk of conditions such as obesity, diabetes, and heart disease low. 

Tofu contains phytates, which are compounds that may reduce the absorption of minerals such as calcium, zinc, and iron Trypsin inhibitors. 

These compounds also block trypsin, an enzyme needed for the proper digestion of protein. This may also cause indigestion, trigger abdominal pain, and reduce the absorption of certain minerals.

All soy foods, including tofu, contain isoflavones, which are believed to be the main cause of tofu’s health benefits.

Soy foods such as tofu are renowned for their cholesterol-lowering effects.

Nutritionists believe that tofu’s combination of fibre, protein, and isoflavones may cause its heart health benefits. This specific combination may also explain why whole soy foods such as tofu appear to be more beneficial for lowering cholesterol levels than soy supplements.

In addition, studies also suggest that eating tofu instead of animal foods such as meat, eggs, and dairy likely helps reduce the total amount of saturated fat in your diet, further contributing to heart health. 

The isoflavones in tofu are well known to be beneficial in reducing cancer risks.

Research suggests that higher consumption of products such as tofu may reduce the risk of endometrial cancer in post-menopausal women. Tofu has also been associated with a risk reduction in breast, lung, and prostate cancer.

Intake of tofu also aids in managing weight effectively, as studies reveal that soy-based low-calorie diets have a beneficial effect on the reduction of weight and blood lipids.

Some studies suggest soy foods like tofu might prevent memory loss and trouble thinking as you get older, WebMD states.