This DiabetesIQ content is fact-checked and expert-reviewed to ensure strict editorial guidelines. Our content is evidence-based and provides objective analysis while maintaining the highest editorial standards in accordance with our integrity policy.
Published: November 16, 2021
This DiabetesIQ content is fact-checked and expert-reviewed to ensure strict editorial guidelines. Our content is evidence-based and provides objective analysis while maintaining the highest editorial standards in accordance with our integrity policy.
Tofu is a common processed soy product that is usually
associated with Asian cooking, as well as with vegetarian and vegan cuisine. A
protein power house, tofu is made of soy milk that is condensed into a firm form
so it can be consumed. There are different types of tofu characterized by a
degree of firmness – silken, soft, medium, firm, and extra-firm, and super-firm
– each of which is suitable for certain dishes.
For example, silken tofu is good for dips and smoothies; medium
tofu is great for soups like miso soup; firm and extra-firm tofu are a better fit
for salads, pan-fried and stir-fried dishes; and super-firm tofu can be grated
and used as filling for dumplings, although it can be fried and grilled as
well. Regardless of its consistency, tofu is an easy fit for many dishes
because it has no flavor of its own and absorbs it from the sauces and spices
you use.
While being really high in protein, which is great for those,
who prefer to stay away from meat, tofu is very low on carbohydrates. – One cup
of tofu contains 6 g of protein and just 0.77 g of carbs! That makes tofu a perfect
candidate for a diabetes-friendly low carb diet.
Besides, various studies conducted over the recent years have
discovered a number of other benefits of tofu for diabetics. Tofu improves
fasting insulin, glucose tolerance, and blood vessel health, and also reduces inflammation
and insulin resistance.
If you are considering to include tofu into your
diet, you will most likely enjoy the experience. – Because of Tofu’s high
compatibility with different foods, there are many delicious recipes to
explore. Here are a few of our favorite ones.
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