**1. Tofu: The All-Rounder of a Diabetic Diet**
Tofu is an excellent food for people with diabetes as it has a low glycemic index (GI) and is rich in high-quality plant-based protein. Protein helps you feel full longer, preventing overeating, and is essential for maintaining muscle mass. However, no matter how good a food is, there is no such thing as eating it ‘without limits.’
**2. Tofu: Why is Portion Control Necessary?**
– **Calories:** Tofu is known as a low-calorie food, but it does contain calories (about 300 kcal per block). Excessive consumption of tofu can increase your total daily calorie intake, leading to weight gain. Weight gain is a primary factor that worsens insulin resistance.
– **Balanced Diet:** Our bodies need a variety of nutrients, not just protein. It’s important to create a balanced diet with various vegetables, whole grains, etc., rather than filling your meals with only tofu.
**3. A Guide to Healthy Tofu Consumption**
– **Appropriate Portion:** It is recommended to include about 1/4 to 1/2 block of tofu per meal as an appropriate amount.
– **Cooking Method:** Instead of pan-frying or deep-frying, eating raw, steamed, or boiled tofu in soups can help reduce calorie intake.
Summary: Tofu is an excellent source of protein for people with diabetes, but it should be consumed in moderation, considering its calories. This is because maintaining a healthy weight is key to managing blood sugar.
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