This nutritious food has made quite a name for itself in Western cuisine in recent years. This famous high-protein, plant-based food can be eaten in several ways, which is why dieters love having it. It's healthy and tasty, as long as you know how to make it, what's not to like about this versatile food?
Gluten-free dieters come across many foods ideal for other diet plans, e.g., vegetarian, but they may still contain gluten. Therefore, following a gluten-free diet may not be as straightforward as you'd think.
Every time you look down the grocery store aisle, you'll have to inspect every food before buying it. Is tofu in the list of foods you need to steer clear from on a gluten-free diet? Let's find out!
What is Tofu?
Tofu, in the simplest terms, is bean curd. The bean curd is formed when soy milk along with water is curdled using a coagulant. The most common coagulants for tofu are calcium sulfate or magnesium chloride + calcium chloride.
Coagulants play the role of destabilizing the milk and forming a fat network on top of the liquid. That's why you might have observed the coagulation of milk when mixed with another acidic element like lemon or vinegar. On the other hand, soy milk is the milk processed from soybeans, an East-Asian legume.
These ingredients are mixed to form the curd. Next, the curd is collected and further processed depending on the type of tofu. The following are the variations:
- Silken
- Soft
- Firm
- Extra-Firm
The difference between them is that silken tofu contains the most moisture content while extra-firm has the least. Firm and extra-firm tofu are pretty solid and compact, making them great for savory and hearty dishes. Soft tofu goes well with a stir-fry, soups, and stews. Finally, the silken stew is ideal for making desserts like cheesecake or adding to a smoothie.
When it comes to taste, tofu on its own is as bland as an ingredient can be. It has a slightly sour punch to it, too, due to the salt coagulant forming the curd. But tofu is widely adored because it readily absorbs any sauce or seasoning flavors you add to it.
Why Is Tofu Popular?
Undeniably, tofu is famous across Asian and Western cuisine for many reasons. Asians consider tofu as traditional food and consume around 2-3 servings of soy-based products daily. Another astounding fact is that not many people are accustomed to the taste of whole soybeans, even when they're cooked.
Alternatively, soybean products like soymilk, tofu, soy sauce, etc., are much more commonly eaten and popular worldwide. Here are a few other reasons this food has become a part of the daily diet for many:
It's a Healthy Diet Component:
Tofu is one of the best nutrient-dense products on the market. Why? Simply because it contains protein, vitamins, and minerals essential for a healthy body. Simultaneously, it's low in fats and calories, making it perfect for those on a low-fat or low-calorie diet.
It's a Plant-Based Protein Source:
Consider this, there is an astounding 10g of protein in a single half-cup serving of tofu! Not many foods compare with tofu when it comes to being an incredible source of protein.
This fact goes on to benefit plant-based dieters, i.e., anyone avoiding animal-based foods since tofu is plant-based food. Plant-based dieters often lack protein sources on their diet when they omit meat and poultry. Tofu can quickly compensate for that.
It Won't Break The Bank:
Protein sources don't come cheap, especially when they're meat and poultry. Meat and poultry are priced around $5-8 on average, depending on the type and cut. While these are not skyrocketing prices, tofu is a cheaper alternative to chicken, red meat, lamb, and pork.
You'll find a whole pack of good-quality tofu for $3. An interesting fact is that tofu has become even more popular since the COVID-19 pandemic. Most consumers now rely on tofu for their protein intake because of salary cut-offs in the pandemic.
It Makes Cooking Easier:
The bland taste of tofu can make you turn away to another protein source. However, tofu might be the only food that is so versatile in terms of cooking. Add it to any recipe and watch as tofu absorbs the dish's flavors and mixes right in.
Plus, there's a bunch of cooking methods you can use to cook tofu; you don't have to stick to one. Baking, frying, sautee, grilling, salads; tofu makes it all possible whether you're one for the savory team or sweet-toothed.
Plain Tofu: Gluten-Free or Not?
Let's revise the ingredients used to make tofu- soymilk, water, and coagulant. None of these ingredients, including the coagulant, contain any gluten. In other words, they're all naturally gluten-free. Hence, the final product, i.e., tofu, is gluten-free as well.
Any person who has gluten sensitivity or celiac disease needs to avoid gluten-based foods at all costs. Even the slightest quantity of gluten in their food can trigger their symptoms and make life miserable.
Gluten-based grains include wheat, rye, barley, and spelt. Foods made from these grains contain gluten. Additionally, gluten-based additives also add gluten particles to processed foods.
While plain tofu is gluten-free, it may come in contact with gluten cross-contamination. Cross-contaminated foods aren't a severe problem if you only follow a gluten-free diet for a healthier lifestyle. Therefore, those who have celiac disease or gluten sensitivity are putting their health in danger.
Tofu can get cross-contaminated during manufacturing in processing facilities. Similarly, restaurants serving tofu are indeed a problem since their kitchenware or surfaces can have gluten particles.
Gluten & Flavored Tofu
Once again, plain tofu isn't a cause of trouble as long as it doesn't come across cross-contamination. The same cannot be said for flavored tofu. What is flavored tofu? Due to the naturally bland taste of tofu, some manufacturers have come up with flavored varieties.
Some of the most common varieties include soy sauce, teriyaki, tamari, smoky, balsamic, BBQ, and sriracha tofu. Other less-common but equally delicious varieties are Korean chilies, lemon pepper, fish-flavored, coconut curry, peanut butter, etc.
The most consumed variety amongst these is soy sauce tofu. Even though soy sauce is made from soybeans, it contains wheat additives. It makes soy sauce one of the top gluten-based foods that gluten-free dieters are often unaware of.
Besides soy sauce tofu, other varieties can have flavored additives too. Unless the product specifically isn't labeled gluten-free, flavored tofu may contain increased amounts of gluten. Therefore, a gluten-free diet and flavored tofu don't go together except if they're GF-labeled.
What to Look For When Buying Gluten-Free Tofu
There are specific steps a gluten-free dieter can take to ensure they're buying foods safe on their diet. Firstly, you need to understand your body's tolerance levels if you're gluten intolerant.
Will a “no gluten ingredients” food work, or does the slightest gluten intake wreak havoc in your body? According to your tolerance levels and diet, here are three types to look for.
No Gluten Ingredients:
Search for any gluten-based ingredients or additives on the back of the product. Sometimes manufacturers label the products for no gluten ingredients but not gluten-free. The reason is that there may not be any gluten ingredients, but the products aren't tested for gluten.
Plus, there's always the risk of cross-contamination. So, if you're not gluten intolerant, this may be an option, especially since gluten-free products are a little pricier. Plain tofu does not contain any gluten ingredients. For a non-gluten substitute to soy sauce tofu, go for tamari tofu. It tastes similar but does not contain gluten.
Labeled Gluten-Free:
Manufacturers who label their products as gluten-free comply with FDA guidelines for gluten-free foods. The FDA states that only those foods can be labeled gluten-free and tested for less than 20 ppm gluten.
If these products pass the test, they can be labeled gluten-free. Labeled gluten-free products work for most celiac and non-celiac sensitive individuals. Unless you're highly intolerant, labeled gluten-free tofu works for dieters.
Certified Gluten-Free:
Certified gluten-free products are the best of the best for complete gluten elimination. These products take it a step further and contain less than ten ppm gluten.
Furthermore, manufacturing sites and the products are annually checked by a third-party organization. You can't go safer than this. Therefore, in extreme cases of celiac or gluten sensitivity, opt for certified gluten-free tofu.
Gluten-Free Tofu Brands
When you're on the lookout for gluten-free brands, knowing a few names can come in handy. Here are several gluten-free brands or brands producing gluten-free tofu.
House Foods Tofu:
House Foods has the edge of producing both premium and organic tofu. Organic tofu is made from non-GMO whole soybeans. Their products are tested for containing only five ppm. They offer super firm, extra firm, firm, medium-firm, soft varieties, and plain and flavored versions.
Nasoya Tofu:
Nasoya's gluten-free tofu is manufactured in a gluten-free facility. Thus, the risks of cross-contamination are considerably lower for this brand's products. They produce plain tofu in super firm, extra-firm, firm, and soft varieties. Other tofu varieties include cubed and sprouted tofu.
Azumaya Tofu:
Azumaya is a renowned tofu manufacturer that caters to traditional and gluten-free products. Their flavored tofu does contain soy sauce, making it unideal for gluten-free dieters. Although, you can opt for plain tofu, which is listed as gluten-free on their website.
DragonFly Tofu:
Dragonfly is famous for its gluten-free flavored versions. They have numerous types in stock, texture, and flavor-wise. Again, Dragonfly manufactures organic tofu too. Some of their best-flavored tofu include smoked tofu and marinated tofu.
Hodo:
Tofu by Hodo foods may be your best tofu investment. They make ready-to-cook and ready-to-eat tofu, so you don't have to go through the trouble of prepping or cooking. Their products come in exotic flavors, unlike other manufacturers that stick to traditional flavorings.
Mori-nu:
Mori-nu's Moringa tofu produces certified gluten-free tofu. Unfortunately, they make only plain tofu but in different textures. The brand is best for anyone suffering from extreme celiac or gluten sensitivity. Their products contain gluten less than five ppm.
Final Words
Overall, tofu is one of the cheapest, healthiest foods you can add to your gluten-free diet. It works with other diets too. So if you're considering reducing animal-based products or switching to a low-calorie diet, tofu is always an excellent option.
Ensure the brands you're buying it from are gluten-free, so you don't accidentally consume gluten. So relatively simple. Experiment with tofu in the kitchen and find your favorite recipes.
Note from author: Always be cognizant of any ingredients that may cause other health issues, such as processed oils. Always, always read your ingredient label and purchase products with whole natural ingredients.
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The key to figuring out why you feel the way you feel is to take a more significant look at what is going on inside you & even around you, and then ask questions!
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