Soybean Curd (Tofu): A Low Glycemic Index Food

Soybean curd, commonly known as tofu, is a versatile and nutritious food made from condensed soy milk pressed into solid white blocks. It’s a staple in many Asian cuisines and has gained popularity worldwide as a plant-based protein source. Let’s explore the glycemic index and nutritional benefits of this remarkable food.

Glycemic Index and Glycemic Load of Soybean Curd

Soybean curd has a remarkably low glycemic index of 16, making it an excellent choice for those monitoring their blood sugar levels. With a minimal glycemic load of just 0.16, it has virtually no impact on blood glucose levels.

Nutritional Profile (per 100g serving)

• Calories: 61
• Protein: 7.17g
• Fat: 3.69g
• Carbohydrates: 1.18g
• Fiber: 0.2g
• Sugar: 0.7g
• Net Carbs: 0.98g

Why Soybean Curd is Great for Blood Sugar Management

With its extremely low glycemic index and minimal carbohydrate content, soybean curd is an ideal food for diabetics and those following low-carb or low-GI diets. The combination of high protein and low carbohydrates helps maintain stable blood sugar levels while providing essential nutrients.

Health Benefits of Soybean Curd

• Excellent plant-based protein source: With 7.17g of protein per 100g serving, it’s a valuable protein option for vegetarians and vegans
• Low in calories: At just 61 calories per serving, it supports weight management goals
• Minimal carbohydrate impact: With only 0.98g of net carbs, it’s suitable for low-carb and ketogenic diets
• Contains isoflavones: These compounds may help reduce risk of heart disease and some cancers
• Good source of minerals: Provides calcium, manganese, selenium, and phosphorus

How to Include Soybean Curd in Your Diet

Soybean curd’s mild flavor makes it extremely adaptable in cooking. It absorbs the flavors of whatever it’s cooked with, making it a versatile ingredient for various dishes:

• Stir-fry with vegetables for a quick, nutritious meal
• Add to soups and stews for extra protein
• Marinate and grill or bake for a meat alternative
• Blend into smoothies for a protein boost
• Scramble with vegetables for a breakfast option

Bottom Line

Soybean curd is a nutritional powerhouse with an incredibly low glycemic impact. Its combination of high protein, low carbohydrates, and minimal effect on blood sugar makes it an excellent choice for anyone managing diabetes, following a low-GI diet, or simply looking for healthy, versatile food options.

For those concerned about blood sugar management or seeking nutritious plant-based protein sources, soybean curd deserves a regular place in your meal planning.