7 Benefits Of Eating Tofu Often, Help Weight Loss Optimally

JAKARTA - Tofu is a popular food made of soybeans. Tofu is very popular with vegetarians. This pale white beam-shaped food can be processed into a happy and sweet dish.

In addition, knowing is also a favorite for those who care about health, because it is rich in protein and contains important nutrients, such as calcium and iron needed for the growth and development of the body.

If you want to lose weight and maintain muscle mass without relying on meat, tofu is the right choice. Consuming tofu to lose weight is the right step, because this food is low in calories but filling, thus helping to manage weight.

Tofu, also known as tofu, is plant-based foods that are rich in protein and made from soybeans.

This protein-rich food is made by mixing soy milk and suppressing its boiling into a solid beam. The process is similar to making cheese, but using soybean milk as a substitute for cow's milk, buffalo, or goat," explained nutritionist Ramya B, as reported by VOI from the Healthshot page on Monday, January 20, 2025.

Tofu is very popular in various dishes, especially in Asian cuisine, because of its versatile nature. Tofu can be cooked in various ways, such as fried, steamed, roasted, or blended, and easily absorbs the taste of other ingredients.

Tofu can help lose weight thanks to its combination of nutrients and versatile properties. A 2019 study published in the journal Nutrients found that soybean products, including tofu, significantly reduced weight in obese women.

The following are the remarkable efficacy of knowing that is effective in losing weight, as reported by VOI from the Healthshot page on Monday, January 20, 2025.

Tofu contains only about 94 calories per 100 grams of tofu.

"This allows you to eat in sufficient portions without worrying about excess calories, so it is suitable for a low-calorie diet," said Ramya.

"Protein requires more energy to digest than fat or carbohydrates, thereby increasing calorie burning a little," explained Ramya.

The content of protein in tofu also makes you full longer, thereby reducing the possibility of eating excessively or snacking on unhealthy foods.

Tofu is a source of isoflavon, a plant compound that can help regulate fat metabolism and reduce body fat, especially in overweight individuals.

A 2017 study published in the journal Advances in Nutrition shows that isoflavon can lower the body mass index (BMI).

With carbohydrate content of only 2.35 grams per 100 grams, tofu is suitable for a low-carb diet that can boost weight loss. Low-carb diets, such as keto diets, have proven effective for rapid weight loss, according to research at StatPearls in 2023.

Tofu contains important nutrients such as calcium and iron without adding more calories. Nutrition is important for bone health, immune system, and overall health. By consuming tofu, the body still gets nutrients even though it is on a low-calorie diet.

"Protein content in tofu helps maintain muscle mass during the weight loss process," said Ramya.

A study published in the 2015 Journal of the American College of Nutrition showed that soybean protein can drive fat burning while maintaining muscle mass. Maintained muscle mass increases the body's metabolism, thus helping burn more calories.

Tofu is a source of low-calories protein that is filling but still light. This makes you know the right choice to satisfy hunger without adding excessive calories. In addition, tofu supports healthy digestion.

"Although low in fiber, tofu can be combined with high-fiber foods, such as brussels sprouts or avocados to support good digestion, which are important for healthy weight loss," added Ramya.