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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.

23 most beneficial foods for diabetic people

What are the best foods for diabetics?

 If you have diabetes controlling your sugar level is important;

by managing the sugar and carbs consumption is very important, it’s not just about losing your weight.

Here is a list of 23 foods which are beneficial you.

By applying this information to your menu you may reduce your risk for diabetes-related health complications.

Health tips:

They may help manage blood sugar levels and be the solution for early-stage high blood sugar problems.

These kinds of foods should be included in the diet for a diabetic patient,

To support diabetes treatments here the list foods for diabetics that are good to reduce your risk for diabetes-related health complications.

1.        Almonds: Almonds are rich in vitamin E, magnesium a nutrient that improves insulin sensitivity, and potassium. Almonds maintain blood sugar levels research has shown that almonds may reduce the rise in blood sugar and insulin levels.

2.        Cinnamon: Cinnamon has a compound called hydroxy citric own which could lower cholesterol and help stabilize your blood sugar levels. A small amount of intake daily can improve fasting blood sugar and reduces insulin spikes.

3.        Lentils: Lentils are lower on glycemic index score and provide me vitamins iron complex carbohydrates and protein. These complex carbohydrates have a minimal impact on your blood sugar levels.

4.        Olive oil: Olive oil has been proven that it can stabilize the blood sugar levels too, minimizes blood sugar spikes, and control the LDL cholesterol level. Managing this bad cholesterol is very important for diabetics since diabetics have a higher risk of a heart attack or a stroke.

5.        Prunes: Prunes are high in fiber content, and lower on the glycemic index scores and have a lower effect on blood sugar levels.

6.        Beans: Beans are a good alternative to meat and included as diabetic frenzy foods they are low on the glycemic index score, and provides significant soluble fiber resulting in they may help lower blood sugar levels and coronary artery disease.

7.        Garlic:  Garlic has been known to help lower high cholesterol levels, However, researchers found that garlic has many chemical components which can be solutions for health problems including diabetes. Garlic also helps in controlling your blood sugar levels.

The key to keeping your blood sugar level down is to keep eating a balanced diet (fruits, vegetables, and meat). That way you don’t rely on artificial meds too much.

8.        Yogurt: Yogurt is easy to digest and naturally contains low carbohydrates and high protein which can help you to control hunger levels and blood sugars.

9.        Oatmeal: Oatmeal is a very common breakfast it is high in soluble fiber and has a low glycemic index. So it can help you to control your glucose levels. Oatmeal is slow to digest so the glucose will be released into the bloodstream more slowly. Thus help in maintaining insulin release and glucose uptake.

10.      Spinach: Spinach the American Diabetes Association calls spinach a diabetes superfood. Leafy greens like spinach are great non-starchy vegetables and great sources of fiber. Rich in B vitamins, iron, calcium, and vitamin C they are also very low in carbs which may control your blood sugar levels.

11.      Berries: Blueberries, raspberries, strawberries, and other berries are all low on the glycemic index score and are considered to be superfoods. These are commended food for diabetic patients.

12.      Tomatoes: Tomatoes lower glycemic index score. These are rich in vitamin C and lycopene, lycopene is an antioxidant which can help fight inflammation, increase HDL ( healthy cholesterol) and reduce LDL(bad cholesterol).

13.      Broccoli: Eating broccoli could reverse the damage caused by diabetes to heart blood vessels, they are a great source of vitamin C and k, folic acid, potassium, and fibers. Broccoli contains a high amount of sulforaphane which may help people with Type 2 diabetes in managing their blood sugar.

“Let food be your medicine, and medicine your food.”


14.      Avocado: Avocados are full of healthy fats which means they have a lower effect on blood sugar levels. Avocado also has a high-fiber, eating avocados are advised by physicians and dietitians to help control blood sugar spikes.

15.      Kale: Kale contains fiber, antioxidants, calcium, vitamin k, vitamin C, and iron. Among others, the fiber in kale slows digestion and antioxidants in kale may improve blood glucose control.

16.      Green tea: Green tea contains high amounts of polyphenols antioxidants which can help you to protect against inflammation. studies show some carcinogens the possibility of green tea to prevent type2 diabetes as well as some cancers.

17.      Peanut butter: Peanut butter has low carbohydrate content that can prevent spikes in your blood sugar levels.

Peanut butter has a low glycemic index- with GI score of 14.

18.      Apples: Apples are high in fiber vitamin C and several antioxidants apples also contain sugar (fructose). However, fructose may lead to less sugar and insulin after a meal.

19.      Citrus fruit: Citrus fruits are low in fat and high in vitamin C which is good for immunity. It also contains antioxidants and fiber. The antioxidant in citrus fruit is suitable as meals for diabetic patients in order to fight against inflammation.

20.      Red onion: A recent study found that consuming red onion extract may help to reduce your blood sugar levels significantly and important for people with diabetes.

21.      Chia seeds: Chia seeds are high in fiber antioxidant protein healthy fats, omega-3, and calcium. chia seeds are beneficial for diabetics since they may improve insulin sensitivity and blood sugar control.

22.      Squash: Squash contains vitamin A, vitamin C, and some B vitamins. squash also contains iron, antioxidants, and calcium. these antioxidants may offer protection against diabetes by helping lower blood sugar.

23.      Dark Chocolate: Dark chocolate is one of the good foods allowed in diabetics it may promote some good health benefits:

dark chocolate contains antioxidants that help the body use its insulin more efficiently to help control blood sugar and improve insulin sensitivity.

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