Soybean Curd, Breaded, Fried: A Low Glycemic Option for Health-Conscious Individuals

When it comes to plant-based protein sources with minimal impact on blood sugar levels, breaded and fried soybean curd (also known as tofu) offers an excellent option. This versatile food combines the nutritional benefits of soy with a satisfying crispy texture that makes it a favorite in many cuisines.

Glycemic Impact

With a significantly low Glycemic Index of 16, breaded and fried soybean curd ranks as a low-GI food, making it suitable for individuals managing blood sugar levels. The Glycemic Load is just 1.28, indicating that consuming a 100g serving has minimal effect on blood glucose levels.

Nutritional Profile

A 100g serving of breaded, fried soybean curd provides:

• Calories: 150
• Protein: 8.39g
• Fat: 9.62g
• Carbohydrates: 8.71g
• Fiber: 0.7g
• Sugar: 1.29g
• Net Carbs: 8.01g

Health Benefits

Soybean curd offers a good balance of macronutrients, with protein comprising a significant portion of its nutritional profile. The moderate protein content (8.39g per 100g) makes it a suitable option for those looking to maintain or increase their protein intake without consuming animal products.

Dietary Considerations

The low glycemic impact makes breaded, fried soybean curd appropriate for:

• People with diabetes or insulin resistance
• Those following a low-GI diet
• Individuals seeking steady energy release
• Plant-based eaters looking for protein variety

Incorporating Into Your Diet

Despite being fried, this preparation of soybean curd maintains a relatively moderate calorie count at 150 calories per 100g serving. The breading contributes to the carbohydrate content, but at 8.71g total carbs with 0.7g of fiber, resulting in 8.01g net carbs, it remains a reasonable option for those monitoring carbohydrate intake.

Serving Suggestions

Breaded, fried soybean curd can be enjoyed in various ways:

• As a protein component in grain bowls
• Added to stir-fries with low-GI vegetables
• In sandwiches or wraps
• As a standalone appetizer with dipping sauce
• Crumbled over salads for added protein and texture

Conclusion

For those seeking plant-based protein options that won’t spike blood sugar levels, breaded and fried soybean curd presents an excellent choice. With its low glycemic index, moderate calorie content, and satisfying flavor and texture, it deserves consideration as part of a balanced dietary approach for health-conscious individuals.