FREE SHIPPING ON ORDERS OVER $99.99

Is Tofu Good For Weight Loss?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
Share on facebook
Share on twitter
Share on linkedin
Share on email

Is tofu good for weight loss? It is good for weight loss because it has a good source of protein and contains all of the essential amino acids that your body needs. Protein is a great nutrient when it comes to weight loss because it can fill you up and make you eat less food. And also the more protein you consume it does a great job of maintaining your muscle mass. And the more lean muscle mass you have the faster your metabolism will be.

Is Tofu good for weight loss? Photo credit: bhofack2

Here are the nutrients of Tofu:

  • Calories- 144
  • Protein- 17 grams
  • Carbs- 3 grams
  • Fiber- 2 grams
  • Fat- 9 grams
  • Calcium- 53% of the Daily Value
  • Manganese- 51% of the Daily Value
  • Copper- 42% of the Daily Value
  • Selenium- 32% of the Daily Value
  • Vitamin A- 18% of the Daily Value
  • Phosphorus-15% of the Daily Value
  • Magnesium- 14% of the Daily Value
  • Zinc- 14% of the Daily Value

Another reason why tofu is a great food to eat for weight loss is because it is low in calories and has a good amount of fiber. Anytime you eat any food that is low in calories and high in fiber it is a weight loss friendly food.

Tofu is a popular food among vegans and vegetarians because it isn’t an animal protein. It also contains two antinutrients that can lower your body’ ability to absorb nutrients from food. And those nutrients are phytates and trypsin inhibitors.

These two antinutrients can help reduce the absorption of minerals such as zinc, calcium, and iron. If you follow a restricted macronutrient diet, then these antinutrients could be a problem for you meeting your daily dietary nutrient needs. One of the best ways to reduce the antinutrient content from tofu is to cook it or soak it.

Tofu is considered a soy food and soy foods are known for being a cholesterol reducing type of food. The research evidence is so strong that regulators in the U.S and Canada have approved health claims linking soy protein to a lower risk of heart disease.

Research studies suggest that people who regularly eat soy foods have a lower LDL bad cholesterol levels than those who don’t eat soy. They also tend to have high good cholesterol levels. Soy foods are more beneficial in lower cholesterol levels than soy supplements.

So, soy foods should always primarily be your focus when comes to healthy food nutrients than a dietary supplement. Now imagine any supplement company being that honest and telling you to rely on food first than supplements.

Ethical Inc is a different type of company as we always want to be honest and transparent when it comes to this. Most supplement companies won’t be that honest and say that because it affects their profits.

There are research studies that show that eating soy products regularly can reduce the risk of different types of cancers, can lower the risk of heart disease and the lower risk of Type 2 diabetes.

A research review study showed that women who eat tofu may be up to 32% less likely to develop breast cancer. Another review showed that eating an extra 10 grams of tofu per day may reduce your risk for breast cancer by 10%. A 2020 review of studies showed that people who regularly ate tofu were less likely to develop Type 2 diabetes.

Tofu is good for weight loss because it has a good source of protein, low calories and contains all of the essential amino acids that your body needs. Celebrity Fitness & Nutrition Expert

The Bottom Line is tofu is a good weight loss friendly food because it is low in calories and high in protein. Also, it has a tremendous amount of health benefits as studies have shown it can lower the risk of heart disease, different types of cancers and Type 2 diabetes.

If you have any interest in trying any of our Ethical Supplement  products to help you heighten your immune system or assist you with your fitness, weight loss or health goals. You can get a discount below at this link.

https://offer.ethicalinc.com/suppressant-offer/ ?utm_source=blog 

References

  1. Tang J, Wan Y, Zhao M, Zhong H, Zheng JS, Feng F. Legume and soy intake and risk of type 2 diabetes: a systematic review and meta-analysis of prospective cohort studies. Am J Clin Nutr. 2020 Mar 1;111(3):677-688. doi: 10.1093/ajcn/nqz338. PMID: 31915830.
  2. Qiu S, Jiang C. Soy and isoflavones consumption and breast cancer survival and recurrence: a systematic review and meta-analysis. Eur J Nutr. 2019 Dec;58(8):3079-3090. doi: 10.1007/s00394-018-1853-4. Epub 2018 Oct 31. PMID: 30382332.
  3. Wang Q, Liu X, Ren S. Tofu intake is inversely associated with risk of breast cancer: A meta-analysis of observational studies. PLoS One. 2020 Jan 7;15(1):e0226745. doi: 10.1371/journal.pone.0226745. PMID: 31910211; PMCID: PMC6946133.
  4. Ramdath DD, Padhi EM, Sarfaraz S, Renwick S, Duncan AM. Beyond the Cholesterol-Lowering Effect of Soy Protein: A Review of the Effects of Dietary Soy and Its Constituents on Risk Factors for Cardiovascular Disease. Nutrients. 2017 Mar 24;9(4):324. doi: 10.3390/nu9040324. PMID: 28338639; PMCID: PMC5409663.
  5. Tokede OA, Onabanjo TA, Yansane A, Gaziano JM, Djoussé L. Soya products and serum lipids: a meta-analysis of randomised controlled trials. Br J Nutr. 2015 Sep 28;114(6):831-43. doi: 10.1017/S0007114515002603. Epub 2015 Aug 13. PMID: 26268987.
  6. Petroski W, Minich DM. Is There Such a Thing as “Anti-Nutrients”? A Narrative Review of Perceived Problematic Plant Compounds. Nutrients. 2020 Sep 24;12(10):2929. doi: 10.3390/nu12102929. PMID: 32987890; PMCID: PMC7600777.
  7. Choi WC, Parr T, Lim YS. The impact of four processing methods on trypsin-, chymotrypsin- and alpha-amylase inhibitors present in underutilised legumes. J Food Sci Technol. 2019 Jan;56(1):281-289. doi: 10.1007/s13197-018-3488-0. Epub 2018 Nov 13. PMID: 30728570; PMCID: PMC6342797.
  8. USDA- https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients
  9. Kamle M, Kumar P, Patra JK, Bajpai VK. Current perspectives on genetically modified crops and detection methods. 3 Biotech. 2017 Jul;7(3):219. doi: 10.1007/s13205-017-0809-3. Epub 2017 Jul 3. PMID: 28674844; PMCID: PMC5495694.
  10. Oliver MJ. Why we need GMO crops in agriculture. Mo Med. 2014 Nov-Dec;111(6):492-507. PMID: 25665234; PMCID: PMC6173531.

More great content you may like

Health & Wellness
Obi Obadike

Can You Eat Crab Apples?

Can you eat crab apples? It is perfectly ok to eat crab apples as long as you don’t eat the seeds or core. The seeds

Read More »
Health & Wellness
Obi Obadike

How Often Should You Poop?

How often should you poop? Being able to poop regularly is a necessary and healthy thing. It allows you to empty waste from your diet

Read More »

More great content you may like

Health & Wellness
Obi Obadike

Can You Eat Crab Apples?

Can you eat crab apples? It is perfectly ok to eat crab apples as long as you don’t eat the seeds or core. The seeds

Read More »

Before you finish your last lap...

Don’t miss any of our great newsletters.