Tofu: My Favourite Vegan Protein Food
Tofu, also known as bean curd, has been a staple in Asian diets for centuries and is now recognised worldwide as a nutrient-dense, versatile, and sustainable plant-based protein. Made from soybeans, tofu delivers an impressive mix of protein, healthy fats, minerals, and bioactive compounds that support both sports performance and long-term health. Let’s explore further why it is my favourite vegan protein food…
1. Tofu as a Fitness Powerhouse
Rich in Plant Protein with a Strong Amino Acid Profile
Tofu provides about 9-13 grams of protein per 100 grams, depending on the variety. Like all plant foods, it contains all nine essential amino acids. What makes soy particularly valuable, however, is its well-balanced amino acid profile, with higher levels of lysine and branched-chain amino acids (BCAAs) like leucine. These amino acids are crucial for muscle repair and growth, making tofu one of the best plant-based proteins for athletes.
Supports Muscle Recovery
Soy protein has been shown to effectively stimulate muscle protein synthesis, comparable to animal proteins. For those following vegan or dairy-free diets, tofu is a top-tier recovery food after training.
Ideal for Fat Loss
With its combination of low calories, high protein, and high water content, tofu is naturally filling. This makes it easier to maintain a calorie deficit for fat loss without sacrificing satiety or lean muscle — both essential for success.
Highly Versatile
Tofu adapts easily to different cooking styles: scrambled as a breakfast protein, baked or grilled for meal prep, cubed into stir-fries, or blended into smoothies, desserts or sauces with silken varieties. Its flexibility makes it a convenient staple.
2. Tofu’s Health Benefits Beyond the Gym
Heart Health
Tofu is rich in isoflavones, which have been shown to reduce LDL cholesterol, improve arterial flexibility, and support healthy blood pressure. Populations with higher soy intake often demonstrate lower risks of cardiovascular disease.
Bone Strength
Tofu is an excellent bone-supportive food, particularly when made with calcium salts (calcium sulfate), which significantly increase its calcium content.
Calcium: Calcium-set tofu provides 150–350 mg per 100 g (and is up to 40% bioavailable), making it superior to dairy products for bone-building support.
Isoflavones: Soy isoflavones such as genistein and daidzein help stimulate osteoblasts (bone-building cells) and suppress osteoclasts (cells that break down bone), reducing age-related bone loss.
Magnesium & Phosphorus: These minerals in tofu work synergistically with calcium to strengthen bones and assist with vitamin D metabolism.
Hormonal Support: In postmenopausal women, phytoestrogens in tofu may help counteract bone density loss triggered by declining estrogen.
Research consistently shows that diets rich in soy foods, especially calcium-set tofu, are associated with better bone density and reduced fracture risk.
Hormonal Balance
Isoflavones can act as weak estrogen mimics. Rather than disrupting hormones, they appear to support balance: helping ease menopausal symptoms in women, while not lowering testosterone in men.
Metabolic and Digestive Health
Tofu is naturally lactose-free, easy to digest, and may support blood sugar regulation and reduced inflammation. Its nutrient profile makes it especially suitable for people with lactose intolerance or those aiming to optimise metabolic health.
Potential Cancer-Protective Effects
Tofu contains several bioactive compounds that may contribute to cancer protection, especially in hormone-related cancers such as breast and prostate cancer:
Isoflavones (Genistein, Daidzein, Glycitein)
Isoflavones are phytoestrogens, plant-derived compounds that have a similar but much weaker structure to estrogen. They can bind to estrogen receptors in the body, sometimes acting like estrogen (agonist) and sometimes blocking stronger estrogen activity (antagonist).In breast tissue, this competitive binding may reduce the effect of the body’s own estrogen, potentially lowering the risk of estrogen-receptor-positive breast cancer.
In prostate tissue, isoflavones may help regulate androgen activity, reducing excessive cell growth.
Saponins
Soy saponins are natural compounds with antioxidant properties. They may inhibit cancer cell growth by reducing oxidative stress and preventing DNA damage that can lead to mutations.Protease Inhibitors (Bowman–Birk Inhibitor, Kunitz Inhibitor)
These compounds can interfere with enzymes that promote cancer cell proliferation. Research suggests they may slow the growth of precancerous cells and help protect against gastrointestinal cancers.Phytosterols
Soy naturally contains plant sterols, which compete with cholesterol absorption in the gut and may help reduce inflammation — a known contributor to cancer development.
Practical Tips for Adding Tofu
For Muscle Gain: Combine tofu with other high-protein foods like quinoa or lentils for variety and nutrient diversity.
For Fat Loss: Bake or air-fry tofu for a filling, low-calorie protein source in salads, wraps, or stir-fries.
For General Health: Include at least 2–4 servings of soy foods per week to support heart, bone, and hormonal health.
For Maximum Benefit: Choose calcium-set tofu when possible to maximize its bone-supporting properties.
The Bottom Line
Tofu is more than just a vegan protein alternative — it’s a nutrient-packed food that supports strength, muscle recovery, weight management, heart health, bone density, hormonal balance, and even potential cancer protection. Whether your goal is peak athletic performance or long-term health, tofu is one of the smartest and most versatile plant-based foods to put on your plate. That’s why I eat it daily.
I've noticed that
those that pay, pay attention!
We want to work with people who are serious about changing their bodies and who are ready to put in the work.
We’ll make it easy by providing a custom meal and workout plan, but you have to make the meals, get to the gym and turn up to the weekly coaching calls.
If the idea of optimising your health and body shape excites you, then you’re exactly the type of person we are excited to coach! Book your free discovery call now!
Much Love,
Paul & Gemma
Hench Herbivore
PS. Don’t forget to check out our amazing vegan recipe e-books and nutrition packed meal plans. If you’re in need of 1:1 support, please book a free call to talk to us about our online coaching services .
