Should I Have Tofu or Chicken in my Curry?
Tofu is the superfood that everyone loves because it’s low in calories, low in fat and high in protein. It’s ideal for weight loss and it’s packed full of healthy nutrients.
Tofu is also known as beancurd, and it’s totally plant-based. Tofu is made from soybeans which have been turned into soy milk. Using a coagulation process similar to the one for making cheese, the soy milk is then pressed into solid tofu. Unlike cheese though, tofu is completely vegan, and for this reason, it’s become a staple of meat-free diets across the world in recent years.
Tofu is not only vegan and low in calories, but it’s also low in carbohydrates, it’s gluten-free.
TOFU NUTRITION FACTS
Tofu comes from soybeans, beautiful pale Asian beans packed with protein and all nine amino fatty acids! Tofu also boasts a range of macro and micronutrients.
Most notably, tofu contains phytoestrogens, yes, estrogen for plants. Studies have shown that these estrogens could bind to the oestrogen receptors found in women, which could help lower their risk of breast cancer, contrary to a rumor that soy can increase breast cancer risk.
Here are a few firm tofu nutrition facts for you, for an average serving size of 80g:
Calories 117
Fat: 7g
Carbohydrates: 2g
Fiber: 2g
Protein: 14g
Sodium 11 mg
Does tofu have protein? When it comes to protein, tofu is your best friend! It is packed with protein. It’s also a complete protein because it contains all 9 amino acids. This makes it great for vegans, veggies and people who don’t like to eat too much meat.
The protein found in tofu keeps you fuller for longer, which means you’ll be less likely to get cravings and overindulge
TOFU VS CHICKEN
For every 100 grams of tofu, you will find 8 grams of protein. How much protein in chicken? Skinless roast chicken is comprised approximately 46% of protein
Tofu has become a rising star in the meat substitute world, especially because it is full of protein. 3oz of tofu is comprised of about 18% protein while skinless roast chicken comes in at approximately 46%. But that doesn’t mean it’s any less healthy! Tofu and chicken protein isn’t the only nutritional value to take into consideration.
That depends on the type of meat. When comparing protein in tofu, chicken, and beef, tofu protein levels fall right in the middle! But when it comes to our comparison, chicken has 188% more protein than it’s plant-based counterpart
IS TOFU GOOD FOR WEIGHT LOSS?
The fat content of tofu is much lower than meat equivalents such as chicken or beef, which can be up to 15 grams per 3.5-ounce servings.
You can still classify tofu as low-carb and low fat. Substituting meat for tofu can easily result in a loss of fat and calories in your diet. Additionally, tofu’s high protein content allows you to repair muscles after exercise, rather than having them broken down to be used for fuel.
In short, yes. Tofu is good for weight loss.
There’s no point delving deep into tofu’s nutritional content if you’re not going to cook it well. You can prepare tofu in many ways, and it complements a surprising number of dishes.
To keep from adding calories and fat, remember to avoid using oils that are high in saturated fats. Tofu is naturally low in fat, so there’s no reason to add to it!
We also don’t suggest frying your tofu. Instead, go for boiling, steaming, or even grilling. These are the cooking methods that allow the tofu to maintain its high nutritional content.
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