Tofu Health benefits & Nutrition facts

What is Tofu ?

• Tofu is a high protein, plant-based superfood made from soyabeans, water, and a class of ingredients called coagulants that keep the two together. 

• Tofu originated originated in China, but now it is consumed all over the world. 

• It is rich in nine essential amino acids, calcium, iron and beneficial plant compounds called isoflavones.

Types of Tofu:

Different types of tofu based on texture nutrition, and how they' re commonly used.

1) Silken tofu: 

• This is the softest form of tofu and creamy type. 
• This is best use for smoothies, soups and sauces.

2) Medium tofu: 

• Slightly firm but still soft, medium tofu is best use for different dishes in general cooking.

3) Firm tofu: 

• This type of tofu is the most popular in cooking and has a higher protein content with lower water.
• It can be used for curries, grilling, tikka and frying, etc.

4) Extra-Firm tofu:

• Extra firm tofu is a dense, plant based protein. 
• It has a lower water content and a highest protein concentration than regular tofu . 
• It retains its shape even when fried or grilled.

5) Smoked Tofu:

• This is the best baked smoky tofu, cooked in the oven or the smoker. 
• Its pre-cooked and smoked for flavor. 
• Smoked tofu best for sandwiches, salads, snacks & quick meals.

Health benefits:

1) Builds and maintains muscle:

• Tofu is rich in high-quality plant based protein and contains all essential amino acids needed for muscle repair and growth.

2) Excellent source of protein:

• Tofu is a complete protein, it contains all nine essential amino acids needs for muscle repair and body functions. 
• It's generally useful for vegetarians and vegans.

3) Good for bone strength:

• Calcium set tofu is rich in calcium and magnesium, which help maintain strong bones and may reduce many risk.

4) Helps with weight management:

• Its high protein content helps increase fullness and may reduce the risk of type 2 diabetics and improve insulin sensitivity.

5) Supports gut health:

• Tofu contains small amounts of fiber and plant nutrients that support digestion, when eaten with vegetable and whole grains.

6) Provides essential minerals:

• It contains all nine essential amino acids needs for muscle repair and body functions.

Nutrition facts of tofu:

• The nutrition of tofu varies depending on whether it is silken, soft, firm, or extra-firm. 
• Below are the approximate values for 100grams of standard firm tofu.

Nutrient: Amount (Approx.)

• Calories: 140-145 kcal
• Protein: 15-17 g
• Fat: 8-9 g
• Saturated Fat: 1-1.5 g
• Carbohydrates: 2-3 g
• Fiber: 1-2 g
• Sugar: <1 g
• Calcium: 350-500 mg
• Iron: 2-3 mg
• Magnesium: 50-60 mg
• Phosphorus: 120-150 mg
• Potassium: 150-200 mg
• Sodium: 10-20 mg

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