There are approximately 2-3 grams of carbohydrates in 100 grams of tofu. It is considered to be a low-carb food, making it a good option for people who are trying to manage their blood sugar levels or maintain a low-carbohydrate diet.
Tofu is a versatile, plant-based protein source that is low in and carbohydrates, making it an excellent option for those with type 2 diabetes who are trying to manage their weight and regulate their blood sugar levels. Additionally, tofu is rich in nutrients like calcium, iron, and magnesium, which are important for overall health and well-being.
One of the best things about tofu is its versatility. It can be used in a variety of dishes, from stir-fries and soups to smoothies and desserts.
The typical “American style” use of tofu is as a meat substitute. Firm tofu is marinated in a sauce, and then fried, to form a type of “steak” or “meaty chunks”. It can also be blended into a smoothie – 100g of tofu adds 8g of protein and 4.75g of fat – but you might also consider using unsweetened soymilk, as tofu is simply coagulated soymilk.
The typical “Asian style” use of tofu is as an accompaniment to meat, or starch, to make a salty dish more bland and palatable. One adds cubes of soft tofu to a salty broth or soup, to add a hot, bland custard to the dish, much in the same way one would add big pieces of potato, dumplings, matzoh balls, or noodles.
Typical Asian tofu dishes include meat, or use a salty and savory meat broth. For a vegan option, look for mushroom based broth powder (or use dried mushrooms to make the broth), browned onions, or other broth bases.
Contrary to popular belief, most tofu is non-GMO and a fair amount is organic. The product is inherently minimally processed (beans are ground and partially cooked at a temperature below boiling, to produce soymilk; the soymilk is then coagulated with magnesium chloride, and then pressed, somewhat like cheese). While much soy is GMO, that is not used for tofu — I suspect that companies specify the exact bean they need, to maintain consistent flavor, because tofu is basically a single-ingredient food — it’s soybeans, water, and a tiny amount of coagulant.
In conclusion, including tofu in your diet can be a great way to get more of the nutrients and benefits you need as a person with type 2 diabetes. Whether you’re using it as a vegetarian protein source or adding it to your favorite dishes, tofu can help you manage your condition and live a healthier, more balanced life.