Tofu, or bean curd, is made from soybeans and is a plant-based protein source. It is produced by curdling soy milk and pressing it into solid blocks. Tofu can be prepared in various ways, including frying, steaming, baking, or pureeing.

A 100 g serving of firm tofu contains approximately 94 calories, 9,5 g of protein, 2,4 g of fiber, and essential micronutrients such as calcium, iron, and potassium. The U.S. Department of Agriculture indicates that soy products, including tofu, can support weight loss efforts.

Tofu's low-calorie content is a primary reason it aids weight loss. With about 94 calories per 100 g, incorporating tofu into meals helps reduce overall calorie intake and curbs cravings, making it ideal for those on a low-calorie diet.

Tofu is rich in plant protein, beneficial for health. Photo: Ngoc Nhi

Beyond its low-calorie profile, tofu is a significant source of protein. Protein requires more energy to digest than fats or carbohydrates, prompting the body to burn more calories. Tofu's protein content also promotes prolonged satiety, reducing the likelihood of overeating or snacking on unhealthy foods.

Individuals aiming for weight loss can benefit from tofu's isoflavone content. These plant compounds help regulate fat metabolism and reduce body fat. Regular intake of isoflavones also contributes to an improved body mass index (BMI), according to Healthshots.

Tofu is a popular food for vegetarians due to its nutrient density. It provides essential nutrients like calcium and iron, which are vital for bone health, immune function, and overall well-being. These nutrients help maintain stable energy levels during weight loss.

WebMD highlights tofu as a suitable food for weight loss because it is low in carbohydrates yet rich in plant protein. A low carbohydrate intake supports weight management and fat reduction. To maximize benefits, prioritize boiled, steamed, or soft tofu over fried, stuffed, or oil-heavy preparations, which can increase calorie and fat content.

The protein in tofu can promote fat loss while preserving muscle mass. Maintaining muscle is crucial during weight loss, as it increases the body's basal metabolic rate, leading to more calories burned even at rest.

As a low-calorie protein source, tofu helps individuals feel full longer without consuming excessive energy. This food also supports digestion when paired with fiber-rich options such as Brussels sprouts, avocado, or green vegetables, contributing to healthy weight loss.

For those on a weight loss journey, various tofu dishes can be incorporated into their diet: tofu stir-fried with vegetables (bell peppers, broccoli, carrots), tofu salad with avocado and cucumber, or simple stir-fried tofu.

By Anh Chi (Compiled)