Glycemic Index of Tofu
Glycemic Index (GI):
Tofu has a glycemic index (GI) of approximately 15, which is classified as low. This means tofu has a minimal impact on blood sugar levels, making it an excellent choice for people managing diabetes or following a low-GI diet.
Glycemic Load of Tofu
The glycemic load (GL) of tofu is also very low due to its high protein and low carbohydrate content. A standard serving of 100 grams has a GL close to 1, indicating a negligible effect on blood sugar levels.
Nutritional Profile of Tofu (Per 100 Grams, Firm)
| Nutrient | Amount |
|---|---|
| Calories | 144 kcal |
| Protein | 15.7 g |
| Total Fat | 8.7 g |
| Saturated Fat | 1.3 g |
| Carbohydrates | 3.9 g |
| Fiber | 0.3 g |
| Sugar | 0.6 g |
| Calcium | 350 mg |
| Iron | 5.4 mg |
| Magnesium | 30 mg |
| Potassium | 150 mg |
Conclusion
Tofu is a low glycemic index food with minimal impact on blood sugar levels. Its high protein and nutrient content make it a versatile and healthy addition to various diets, including low-carb and diabetes-friendly meal plans. Tofu is an excellent source of plant-based protein and essential minerals.
