In the diet realm, tofu is a major source of protein, it also contains low carbs. It tastes wonderful and is a versatile food. It is a bean curd made from soy milk. Soybeans are made into soy milk which then coagulates, the curds are then pressed into white cubes. Tofu is low-carb, dairy-free, gluten-free, cholesterol-free, and vegan. These qualities make it easy for incorporation into many different diets.
Nutritional Information Of Tofu
A half-cup of (about a hundred grams) boiled soybeans boasts of a total of:
- 173 calories
- 9 grams of fat
- 10 grams of total carbs
- 4 grams of net carbs
- 6 grams of fiber
- 17 grams of protein
You should know that the nutritional information varies according to the type or brand of tofu you have at hand.
The high level of protein found in tofu is a major reason why vegans tend to add tofu to their meal as it acts as a major source of protein in their food and it is very low in carbs.
Types Of Tofu
There are several types of tofu. The types of tofu depend on the amount of water it contains. The softer the tofu is, the more water it has and the fewer calories it has. The types of tofu we have are:
Silken Tofu: this is the undrained and unpressed tofu. It has more water than other types. Due to its high water quality, it is the smoothest tofu and it will add creaminess to your meal.
It is usually blended and added to the recipes for desserts like smoothies or cake. It can also be added to soup in place of cream. A hundred grams of silken tofu contains 1.4 grams of carbs (the type with the lowest quantity of carbohydrates).
Soft Tofu: this type of tofu is slightly harder than silken because it has a lesser quantity of water. It is used in dips, salad dressings, and soup. A hundred grams of this contains 2 grams of carbohydrates.
Firm Tofu: this type of tofu is of a firmer texture and its water quantity is lesser than that of soft tofu. Firm tofu can be mashed, crushed, or barbecued and has a total of 2.3 grams of tofu carbs per 100 grams serving.
Extra Firm Tofu: this is the type also referred to as dry tofu. It contains a tiny quantity of water and can be cut into shapes or sizes of your choice as its firmness would stop it from crumbling. The extra firm tofu can be grilled, baked, or fried. It also can be used as meat as it is firm enough to replace it. A 100-gram serving of dry tofu is said to have 2.6 grams of carbohydrates.
Is Tofu Accepted On A Keto Diet
Is Tofu Keto? For a meal to be keto-friendly it needs to meet two standards. One is to have low carbs and the other is to have a high number of fats. In the Keto diet, fats are of utmost importance because they will provide the new energy source hence the body needs to be provided with enough fats daily.
What Might Take Tofu Off Keto?
Keto diets, you know, must contain low-carb foods, high-fat foods, and moderate protein. If you are on a keto diet, you are getting most of your daily energy from fats. This means you need to consume foods that are rich in healthy fats more than ever.
A half-cup of tofu contains somewhere between 5 to 10 grams of fats. This is not classified as being sufficient for a high-fat diet but that should not be a worry for you as you can eat foods that are rich in fats like nuts to complement the healthy fats found in tofu.
Also, tofu has a high concentration of xenoestrogens and phytoestrogens. Xenoestrogens are compounds found in certain foods that mimic estrogen in your body. Once digested, these xenoestrogens attach to the estrogen receptors in your cells and take over estrogen’s functions in the body and the phytoestrogens are another form of estrogen-like nutrients found in soybeans.
We all know that hormones play an important role in our bodies and excessive estrogen is definitely not good for the body.
Estrogens are known to:
- Promote the production of cysts, tumors, and fibroids
- Increase the risk of breast cancer
- Trigger weight gain and prevent weight loss
- Stall fat burning
- Contribute to high blood sugar levels, insulin resistance, and, by extension, type 2 diabetes
Since these two compounds might act like estrogen and prevent your body from its production of real estrogen, tofu is definitely not for everyone and you need to consult your dietitian before including it in your keto diet meal plan.
Who Should Have A Tofu Keto Diet?
The tofu keto diet as seen is a diet that is low-carb and contains tofu. Tofu is also a plant protein. Most people who are likely to follow a tofu keto diet are vegetarians who are on a keto diet. If you are wondering if you can be a vegan and still practice the keto diet, the two work together and pose no health risk to you.
Tofu is a plant, which means you will be getting the necessary proteins without eating meat or other types of animal-based proteins as a vegan. Tofu is still low-carbs, hence does not exceed the total required carbs intake for a day as a keto Dieter (vegan or not). So, tofu is basically for both vegetarians and those on a keto diet.
Who Should Not Have A Tofu Keto Diet?
Some people should not have a tofu keto diet.
- Those Advised By Dietitian: It is always good to consult a doctor or dietitian before you start a new diet as an expert will study your weight goals and advise if being on a tofu keto diet is for you or not. If an expert tells you not to try this diet, you should not as it may actually not help you out.
- Those With Allergies: if you are allergic to soy, consuming tofu-based meals is definitely not for you. As tofu is made from soy, it will bring about your allergic reaction. Soy allergies usually start in childhood and are usually outgrown as you become older. Symptoms of soy allergies vary from mild (hives or itching) to severe reactions that can be life-threatening (anaphylaxis).
Can Tofu Help You Lose Weight?
The answer to that question is Yes. Tofu will help you lose weight in lots of ways.
- The first way tofu can help you in losing your desired weight is the fact that it contains fewer calories and unsaturated fats. The best and most effective way to lose weight is to cut your daily carbs intake.
- Tofu also offers the nutrients needed for normal functions while you cut down your calorie intake.
- You should also know that the fact that tofu is rich in protein helps in weight shedding as it prevents the body from breaking down muscles for energy conversion.
- Protein also triggers fat burning which in turn prevents weight gaining.
A tofu keto diet is definitely not for everyone as illustrated above. For people who can eat keto tofu, adding this ingredient to your diet is quite advantageous for you in your journey towards achieving your dream weight. It combines the many benefits of being vegan/vegetarian friendly and the many benefits of being quite light with very few calories.
It is not the easiest meal to get used to in keto, but it can be used in several recipes to produce mouthwatering meals that could help you lose weight, prevent you from being obese, potentially reduce the risk of getting certain cancers as well as heart related conditions. All in all, once the tofu is approved by your dietitian, your journey to ketosis has been made a lot easier for you.