Tofu is a simple, affordable ingredient packed with essential nutrients. It contains stigmasterol, which helps reduce cholesterol and supports heart health. Soybeans—the main ingredient in tofu—also provide lecithin, which promotes the development of nerves, blood vessels, and the brain. In addition, tofu is easy to digest and rich in phytoestrogens that help prevent osteoporosis.

However, tofu should not be combined with certain foods, as doing so may negatively affect your health.

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Foods to Avoid Pairing With Tofu

1. Spinach

Tofu is high in calcium, while spinach contains oxalic acid. When eaten together, these compounds can form calcium oxalate — an insoluble substance that may lead to kidney stones or mineral deposits in the blood and kidneys.

2. Brown Sugar

Tofu contains protease, and brown sugar contains amino acids. When these combine, they may cause protein to coagulate, making it harder for the body to absorb. (This reaction does not occur with white sugar.)

3. Honey

Both tofu and honey can stimulate bowel movements. Eating them together may increase intestinal activity and easily lead to diarrhea. It’s best to consume honey with warm water instead.

4. Milk

Combining tofu and milk can reduce the nutritional value of both, making them less beneficial to the body.

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4 Foods That Pair Well With Tofu

1. Fish

Tofu is rich in protein but low in methionine—an essential amino acid. Fish contains plenty of methionine, making this combination highly beneficial for protein absorption.

2. Seaweed

Tofu contains saponins, which can support fat metabolism and help prevent arteriosclerosis but may also lead to iodine deficiency. Seaweed is rich in iodine, making it an ideal pairing with tofu.

3. Radish

Since tofu is high in plant-based protein, it may cause indigestion if eaten in large amounts. Radish aids digestion, so eating the two together helps improve digestive function.

4. Eggs

Both tofu and eggs are high in protein. Eating them together boosts nutrient intake and supports better calcium absorption.

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