It is high in protein, making it an excellent meat substitute for vegetarians and vegans.
Heart health: Tofu is beneficial for heart health as it is low in saturated fat and contains no cholesterol.
Improved blood sugar control: Tofu has a low carbohydrate content and a low glycemic index, making it beneficial for regulating blood sugar levels.
Its high protein content can slow down the absorption of sugar into the bloodstream, helping to prevent spikes in blood sugar.
Digestive health: Tofu is easy to digest and can contribute to a healthy digestive system.
Tofu is beneficial for heart health as it is low in saturated fat and contains no cholesterol. (Image: Canva)
Tofu, also known as bean curd, is a versatile and nutritious food made from soybeans. Tofu comes in various textures, including silken, soft, firm, and extra-firm, allowing it to be used in a wide range of dishes from soups and smoothies to stir-fries and grills.
Nutritionally, tofu is a powerhouse. It is high in protein, making it an excellent meat substitute for vegetarians and vegans. It is also rich in essential nutrients such as iron, calcium, magnesium, and phosphorus, along with vitamins B1, B2, and K.
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Here are some benefits of consuming tofu in your daily diet
High in protein: Tofu is an excellent source of plant-based protein, making it an important dietary component for vegetarians, vegans, and those reducing meat consumption, says Lucknow based nutrionist and wellness coach Shuchi Sinha. Protein is crucial for building and repairing tissues, producing enzymes and hormones, and supporting overall growth and development.
Rich in nutrients: Tofu is packed with essential nutrients, including iron, which is vital for oxygen transport in the blood, calcium, which is important for bone health, magnesium, which supports muscle and nerve function, and phosphorus, which aids in energy production and bone health, says Sinha. Tofu also contains vitamins such as B1 (thiamine), B2 (riboflavin), and K, which are essential for energy metabolism, skin health, and blood clotting.
Low in calories: Tofu is low in calories, making it an ideal food for weight management. It's nutrient-dense, providing essential vitamins and minerals without adding excessive calories. This helps in maintaining a healthy weight while ensuring nutritional needs are met.
Heart health: Tofu is beneficial for heart health as it is low in saturated fat and contains no cholesterol. The isoflavones found in tofu can help lower LDL (bad) cholesterol levels, reducing the risk of heart disease. Additionally, soy protein has been shown to improve arterial health and reduce blood pressure.
Bone health: Tofu is a good source of calcium and magnesium, both crucial for maintaining strong and healthy bones. Calcium is essential for bone density and strength, while magnesium plays a role in bone formation and calcium absorption, says Sinha. Regular consumption of tofu can help prevent bone-related issues such as osteoporosis.
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Antioxidant properties: Tofu contains antioxidants, which help protect the body from damage caused by free radicals. Free radicals can cause oxidative stress, leading to inflammation and an increased risk of chronic diseases such as cancer and heart disease. Antioxidants in tofu can help neutralise these harmful molecules, reducing overall inflammation and disease risk.
Improved blood sugar control: Tofu has a low carbohydrate content and a low glycemic index, making it beneficial for regulating blood sugar levels. Its high protein content can slow down the absorption of sugar into the bloodstream, helping to prevent spikes in blood sugar. This makes tofu a suitable food choice for people with diabetes or those looking to prevent diabetes.
Digestive health: Tofu is easy to digest and can contribute to a healthy digestive system. It provides a moderate amount of fibre, which aids in digestion and helps prevent constipation. Fibre also promotes healthy gut bacteria, which are essential for overall digestive health.
