6 Healthy Reasons to Include Tofu in Your Diet

6 Healthy Reasons to Include Tofu in Your Diet

Check out the amazing health benefits and reasons to include this low calorie, high fibre and protein packed tofu in your diet.

Tofu, Nutrition value and Health Benefits:

Tofu is also called Soya Paneer. It is made from soybean milk. It is very beneficial for health. Calcium and protein are found in abundance in tofu. Tofu can be a good alternative for protein for people eating vegetarian food because, it contains a lot of protein. In addition, 100 grams of tofu contains about 10 grams of protein. So at the same time it gets energy up to 40-44 calories.

It also works as an option for people who are allergic to milk products. Not only this, it also works as a dietary supplement for dieting people. Tofu is used in all types of dishes due to its taste and aroma. Soya Paneer is very beneficial for growing children, pregnant women, elderly and gym goers and is also beneficial for the body in many ways.

Nutritional values of tofu:

Amount per 100 grams:

NUTRIENTSAMOUNT% DAILY VALUE*
Calories76
Total Fat4.8 g7%
Saturated fat0.7 g3%
Polyunsaturated fat2.7 g
Monounsaturated fat1.1 g
Cholesterol0 mg0%
Sodium7 mg0%
Potassium121 mg3%
Total Carbohydrate1.9 g0%
Dietary fiber0.3 g1%
Protein8 g16%
Vitamin A1%
Calcium35%
Iron30%
Magnesium7%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Health Benefits of Tofu:

1. Good for heart

Good for heart

There are many beneficial ingredients found in tofu, ot contains a good amount of isoflavones which reduces the level of bad cholesterol, which reduces the risk of heart related diseases.

Nutritional elements help in controlling our blood pressure. So it is very good and good for our heart health.

It has been seen that due to high blood pressure and excess body fat, heart related problems are most likely to occur. The low calorie content of tofu helps to keep our blood pressure under control and thereby keeps our heart healthy. But even if you take the right amount of this food, you will get its amazing benefits by not taking more.

2. Weight loss

Weight loss with tofu

Tofu is one of the great options for a weight loss diet. This ingredient is nutritious and energy-giving food for us.

But it can also help control your weight. Soya paneer has a very low calorie content. It can manage your weight effectively by keeping you full for long and control any food cravings, hence aiding weight loss.

One study suggests that soy-based low-calorie diets help to reduce weight and blood lipids. In addition, another study suggests that consuming soy isoflavones for 8–52 weeks can reduce weight by up to 4.5 kg in comparison to others.

3. Good for Diabetes and Kidney

Good for Diabetes and Kidney

People with type-2 diabetes are often more susceptible to kidney insufficiency. They are more likely to get this type of disease. Due to which the body excretes a lot of protein through urine.

One study shows that people who use soy protein in their diet excrete less protein than others. Tofu helps to regulate blood sugar levels, making it one of the best foods a diabetic can eat.

Researchers believe it may be beneficial for diabetes type-2 because protein is helpful in reducing the symptoms of diabetes. Therefore it is advisable that you can avoid these problems by using this soya paneer for diabetes.

4. Reduce Cancer Risk

Reduce Cancer Risk

Tofu contains a good amount of antioxidants and isoflavones, so it can prove to be very helpful in preventing problems like cancer and at the same time it stops the cancer cells from growing.

Studies show that consuming products like tofu helps prevent endometrial cancer in women with menopause.

In addition, its intake may reduce the symptoms of breast cancer, lung cancer, and prostate cancer. Cancer is a serious and fatal disease. Prevention is more effective than its treatment. Therefore, it may be beneficial to include this beneficial ingredient in your diet.

5. Healthy and Strong Bones

Tofu is a good food for healthy and strong bones because, it has high calcium content. Since, growing children and women need a good dose of calcium. Therefore, tofu is a beneficial food for them.

It is also rich in potassium and proteins which are essential in keeping your bones healthy.

Research shows that soy phytochemicals (a.k.a. isoflavones) may help reduce bone loss and increase bone mineral density, especially after menopause.

6. Reduce Hair Loss

Reduce Hair Loss

Our hair is composed of protein called keratin, so this nutrient is required to maintain hair health, volume, quality, and lustre.

If you are suffering from hair loss then tofu can help you because keratin is found in it. Keratin is an important protein for hair growth.

You can also use tofu to prevent your hair fall problem. Include tofu in your diet. It also helps to keep existing hair healthy. Iron deficiency is also one of the reasons for hair loss and since tofu contains iron, it can help with this issue.

These are the amazing health benefits and reasons to include this low calorie, high fibre and protein packed tofu in your diet. It is a great alternative for protein for people eating vegetarian food.

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