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Tofu: for a plant-based diet, Why tofu is good for you?

Tofu: for a plant based diet


If you follow a vegan or vegetarian diet it can easily become a task to fulfill all of your daily nutritional needs of essential proteins if you are not aware of Why tofu is good for you? and healthy food choices for a plant-based diet this article is for you.

A plant-based food lifestyle is becoming the new trend and people are more and more turning towards a healthy plant-based approach.

Sometimes people can find themselves stuck in choosing a well-balanced diet to fulfill daily requirements of all the nutrients, especially for proteins.

Protein is an essential nutrient that plays a key role in the growth and maintenance of our body, we need protein for proper development and working of our muscles, bones, and organ functioning. Other then this protein is also important for skin, hair, blood, and various cellular functions.

Protein is a macromolecule that breaks down into smaller molecules called Amino Acids. There are a total of 29 Amino Acid (AA) that our body requires for proper functioning.

Out of these 29AA, 9 amino acids cannot be synthesized within the body; they have to be consumed in the form of food (external sources). These are called “essential Amino Acids”. Not all protein contains all amino acids so we need to include various sources of proteins in combination to balance our diet.


It is a food prepared by soymilk; by coagulating soymilk and making it into curd, this curd is pressed into solid white blocks to make tofu.

checkout this video: How to make tofu at home?


100 gm of tofu contains: 144 Total Calories with

Tofu: Basic Contents by % per 100 gm and Other Nutrients.
Tofu: Basic Contents by % per 100 gm and Other Nutrients
How to cook:

Tofu can be cooked with the most common methods like pan-frying, stir-frying, baking, grilling, and scrambling it. (For only Extra-firm and firm tofu)


  1. Tofu contains Isoflavanoid it is a secondary metabolite of plant and acts as an estrogen supplement.
  2. Thus help reduce the probability of health problems in women due to decreased estrogen production.
  3. Soy also contains polyunsaturated fats (Like omega-3 and alpha-linolenic acid).

Health Benefits:

Some of the major health benefits of Tofu are:

  1. Tofu is an important source of protein.
  2. It may help lower LDL “bad cholesterol”.
  3. Reduced wrinkles and improved skin elasticity.
  4. It can help with weight loss when added to a proper diet.
  5. It may offer relief for certain symptoms of menopause.
  6. These may help protect against some cancers, and heart disease.
  7. Help reduce symptoms of PMS and osteoporosis.
  8. May reduce Your Risk of Diabetes, and prevent migraine headaches.
  9. Tofu is high in fiber content, and high-fiber diets keep your colon healthy.

Risks and Warnings:

Avoid tofu if you take medicines called MAOIs (mono amine oxidase inhibitors).

Note: over consumption may also present some risks.

11 Amazing Benefits Of Kidney Beans And Nutritional Facts

Kidney beans
kidney beans

Kidney beans are full of amazing health benefits and have important nutritional values. Today we are going to explore 11 amazing benefits of kidney beans and nutritional facts.


Kidney beans are scientifically known as Asphaseolus Vulgaris. Kidney beans are most frequently found around the world and are particularly popular in some regions of South Asia (Specifically India) and in Central America.

Kidney beans come in various types including white kidney beans, red kidney beans, and lightly speckled kidney beans you may also find them in striped modeled creamed purple and even black varieties.

Like many other types of beans kidney beans are densely packed with nutrients that are critical to our health which explains why they’re a staple food in many cultural cuisines.

11 Amazing Benefits Of Kidney Beans are as follows:

Lower cholesterol levels and prevent heart disease

It is reported that in the United States 30% of deaths are caused by cardiovascular diseases. However, they can be reduced by modifications in diet. Kidney beans have been shown to reduce risk factors for cardiovascular issues.

Strengthen muscles

A single cup of kidney beans offers nearly 15 grams of kidney beans protein. Let’s add them to your diet to maintain and strengthen your muscles.

Protein breaks down into essential amino acids that are used for energy production and the growth of muscle tissue.

So if you are trying to bulk up and burn fat, kidney beans recipes are an excellent option.

Manage blood sugar

A meta-analysis of 41 clinical studies showed that kidney beans lowered insulin and fasting blood glucose, they also found that pulses in high fiber diets lowered fasting blood glucose and glycosylated blood proteins,

While pulses in low glycemic diets lower glycosylated blood proteins;

Measured as hemoglobin A1C or fructosamine.

The bean properties are:

Their high fiber content, low glycemic index, antioxidant effect, and polyphenol content contributed in glycemic controlling effects.

These properties may protect against the development of type2 diabetes thanks in part to their ability to help maintain normal blood sugar.

Promote immunity

In comparison to other vegetables or fruits, kidney beans are not the king of a vitamin C source but it does contain more than 10% of your daily recommendation.

In each cup of kidney beans, this can stimulate the immune system and promote the production of white blood cells which are the body’s first line of defense against foreign pathogens.

It is also important for collagen production and helps repair and maintenance of your body.

Eyes care

Kidney beans can be a superfood for your eyes.

They contain a high level of beta carotene which breaks down into vitamin A;

This vitamin specifically targets oxidative stress in the retina and helps to prevent the occurrence of macular degeneration and the development of cataracts.

Avoid birth defects

 A single cup of kidney beans provides more than half of the recommended amount of folate in the body. Folic acid’s most notable benefit is that it can reduce the risk of neural tube defects and infants which makes it a critical nutrient for expecting mothers.

Control blood pressure

There is an impressive amount of potassium in kidney beans with more than 20% of your daily recommended amount.

Potassium is a critical vasodilator that can boost heart health.

By reducing the amount of strain on the cardiovascular system and relaxing blood vessels and arteries potassium helps to lower the risk of heart attack, stroke, and coronary heart disease.

Facilitate energy production

Kidney beans hold a good amount of manganese which plays dozens of key roles in the body including the production of enzymes. These enzymes are involved in energy production and mitochondrial function this means more accessible energy in the body if you eating beans everyday or add to your weekly diet.

Support circulation

A cup of kidney beans holds more than 20% of your daily recommended amount of iron.

Iron is a key component in the production of red blood cells so a diet high in kidney beans will boost circulation in cardiovascular health.

It also increases energy levels and helps in delivering oxygen to extremities and areas of the body that need resources the most.

Build healthy bones

Other amazing benefits of kidney beans are, it is packed with many minerals including phosphorus, magnesium, copper, and manganese, all of which play a role in bone mineral density increasing your mineral uptake will lower your risk of developing osteoporosis keeping you strong and active as you age.

Prevent cognitive decline

 Kidney beans possess high levels of Thiamine making it an ally for people as they age, particularly if they are at risk of cognitive decline or suffer from high levels of oxidative stress, kidney beans can help in preventing memory loss in some other neurodegenerative diseases.

Side effects of kidney beans:

 despite the many health benefits of kidney beans, there are some important side effects to consider including gastrointestinal problems and hemagglutinin toxicity, stomach issues, etc.


Kidney beans have a notable amount of hemagglutinin, it is a compound that can stimulate gastric pain, nausea, diarrhea, and vomiting this is quite rare and is typically seen in people eating more than three cups of these beans per day.

Like many other types of beans, kidney beans are densely packed with nutrients that are critical to our health which explains why they’re a staple food in many cultural cuisines.

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