It's all just talk

Tofu

Tofu is produced by puréeing cooked soybeans and precipitating the solids. Soy provides a complete source of dietary protein. This means that, unlike most plant proteins, it contains all the essential amino acids.

Tofu also known as bean curd, is a food prepared by coagulating soy milk and then pressing the resulting curds into soft white blocks. It is a component in East Asian and Southeast Asian cuisines. Tofu can be soft, firm, or extra firm.

Soybeans contain a number of bioactive components, the most commonly known being isoflavones. Isoflavones belong to a class of compounds known as phytoestrogens, which are plant compounds with estrogen-like structures.

estrogen-like structures that can potentially affect the body, and have been the subject of discussion over the last few years. Soy isoflavones have been linked to a range of health effects, but the strength of the relationships and whether the effects are beneficial – or not – are often debated.

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Soy - Nutrient Recommendations

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Tofu - http://ndb.nal.usda.gov/ndb/search/list?qlookup=16427

Tofu, fried - https://ndb.nal.usda.gov/ndb/search/list?qlookup=16129

Tofu, salted - http://ndb.nal.usda.gov/ndb/search/list?qlookup=16132

Soy products fall into two groups: fermented or unfermented. Unfermented soy products include tofu, edamame and soy milk, while miso, natto, tempeh and tamari are fermented soy products.

All soybeans (even organic, non-GMO ones) naturally contain antinutrients, toxins and plant hormones. However, fermentation is what makes soy products health-promoting. Without fermentation, what is tofu? It’s just a rubbery, white piece of questionable and health-hazardous non-meat protein. (src ref)

To make tempeh, soybeans are cooked, usually with grains like rice or millet, and then aged with a special culture that breaks the cooked beans down and binds the mixture into a firm substance that may be crumbled or sliced. Tempeh contains more protein than tofu, and is generally considered to be more flavorful, producing smoky or nutty flavors. Some say it tastes like chicken.

So what health benefits are gained through fermentation? According to a study by the University of Illinois, when soy products were fermented, there was a dramatic reduction in allergens and an increase in the number of essential amino acids, making fermented soy a healthy and safe choice for those who have an allergic reaction to soy. (src)