Tofu-lly Amazing: Discover the Nutritional Gems Hidden in this Versatile Superfood
Tofu, also known as bean curd, is a low-calorie and low-fat food that can be beneficial for weight loss. Here are some of the benefits of eating tofu for weight loss:
High in protein: Tofu is a good source of protein, which helps to keep you feeling full and satisfied. Consuming adequate amounts of protein can help you to maintain muscle mass while losing body fat.
Low in calories: Tofu is low in calories, with a 100-gram serving of firm tofu containing around 94 calories. This makes it a great food choice for those trying to lose weight.
Low in fat: Tofu is also low in fat, with a 100-gram serving of firm tofu containing around 8 grams of fat. This makes it a great food choice for those trying to lose weight.
Low in carbohydrates: Tofu is also low in carbohydrates, with a 100-gram serving of firm tofu containing around 2 grams of carbohydrates. This makes it a great food choice for those following a low-carbohydrate diet for weight loss.
Rich in nutrients: Tofu is a good source of various nutrients such as calcium, iron, magnesium, and zinc. These nutrients are essential for overall health and can help support weight loss.
It's important to note that while Tofu is a low-calorie and low-fat food, it is always important to pay attention to portion size and the way it's prepared. Fried or processed tofu may not be as healthy as steamed or boiled tofu. In addition, consuming tofu as part of a balanced diet and regular exercise routine can support weight loss.
Tofu is a versatile and nutritious food that can be prepared in a variety of ways. Here are some tips for preparing the different types of tofu:
Firm tofu: Firm tofu is the most versatile type of tofu and can be used in stir-fries, soups, and salads. To prepare it, drain the tofu and cut it into cubes or slices. Then, press the tofu to remove excess water and marinate it for added flavor.
Silken tofu: Silken tofu is a soft and delicate type of tofu that is often used in desserts and smoothies. To prepare it, simply open the package and use it as is, or blend it to make a smooth puree.
Extra-firm tofu: Extra-firm tofu is the best type of tofu for grilling or pan-frying because it holds its shape well. To prepare it, drain and press the tofu, then slice or cube it. You can marinate it for added flavor before cooking.
Smoked tofu: Smoked tofu has a unique smoky flavor and is best used in sandwiches, salads, and stir-fries. Simply slice or cube it, and use it as desired.
Fried tofu: Fried tofu is a popular Asian dish that can be made by deep-frying or pan-frying slices of tofu. To prepare it, drain and press the tofu, then slice it. Dredge the slices in a mixture of flour and cornstarch before frying.
Overall, it's important to note that the texture of tofu can be improved by pressing, freezing and thawing it before cooking. Also, marinating the tofu before cooking can add a lot of flavor.
Audrey Butler, MS, RDN, LDN is a Dietitian in Chicago who helps individuals implement a nutritionally-balanced diet to feel healthy and energized. As a vegetarian nutritionist, she knows first-hand what the journey is like to implement a nutritionally-balanced diet, vegan diet, vegetarian diet, and plant-based diet located in Chicago.