Tofu, often hailed as a "superfood", has been a familiar dish in vegetarian and vegan diets for decades. With diverse processing and many health benefits, tofu is increasingly being noticed in weight loss, especially in reducing belly fat.
Tofu is made from soybeans and is rich in nutrients essential for overall health.
Here is a more detailed analysis of the nutritional components of tofu:
144 calories / 100g
Protein: 15.7g
Fat: 8g (mainly unsaturated fat)
Carbohydrates: 1.9g
Calcium: 253mg
Iron: 5.4mg
Tofu mainly consists of protein and fat, with a very low amount of carbohydrates. It provides a rich source of calcium and iron, making it a great choice for those who want to maintain strong bones and prevent anemia.
Eating tofu can be beneficial for weight loss, especially reducing belly fat:
High protein content
One of the most important advantages of tofu is its high protein content. Protein plays an essential role in weight loss for many reasons:
Increases satiety: Protein promotes satiety, helps curb hunger and reduce overall calorie intake.
The heat effect of food (TEF): Digestion of protein requires more energy than fat or carbohydrates, which means your body burns more calories during protein processing.
Therefore, adding tofu to meals can help control appetite and reduce snacking habits.
Low in calories and carbohydrates
Tofu is relatively low in calories but still provides all the essential nutrients. A low-calorie diet can help with weight loss when combined with a healthy lifestyle. More importantly, the low carbohydrate content in tofu is very beneficial for people on a low-starch diet, helping to reduce insulin levels and store fat.
Source of healthy fats
Although tofu contains fat, it is mainly unsaturated fats that are beneficial for overall health. These healthy fats can:
Supports cardiovascular health: Reducing the risk of cardiovascular disease is extremely important for overall health.
Helps control weight: Healthy fats can provide sustained energy, helping to control overall calorie intake.
Low glycemic index (GI)
Tofu has a low glycemic index, meaning it has a minimal impact on blood sugar levels. Low glycemic foods can help control hunger and cravings, making it easier to follow a calorie-controlled diet, which is essential for weight loss.
