Is Tofu Keto-Friendly: What to Know About About Soy When in Keto

Tofu is one of the foods that are widely available. It is used by many people in their diet. However, upon knowing the contents of it, will it be good for keto diet?


One of the products derived from soybeans is tofu. It is easy to cook food and you can just do anything with it. If you are not fond of soybeans or beans, you will still like it. It doesn’t have a strong taste of the beans and it is light in the stomach. Tofu is also eaten by people who are on a diet, especially those who are vegetarian. However, there are also different types of diet. We will know whether tofu is helpful for people who are under a ketogenic or keto diet today.

The Ketogenic Diet

The ketogenic diet is the new diet that everyone has been raving about. Those who have tried it say that it is effective in terms of losing weight. They also say that it is a diet wherein you do not have to starve yourself and you may still satisfy your cravings. How does this happen?

People who have this type of diet eat foods with less carbohydrate (because we all know that carbohydrates are the reason why our shirt size goes from small to large) and more foods that are high in fat. 

This high-fat diet puts the body in a state called ketosis which is a metabolic state wherein the body becomes efficient in burning fat that is converted into energy. This fat then turns into ketones in the liver. Ketones are good for the liver and also help the brain to function well. The fats that turn into energy are the source of your brain to make its components function well.

There are also precautions in deciding to have a keto diet. The ketones that are formed in the liver also develop blood sugar that is why the doctors do not recommend this to people with type 2 diabetes. 

Keto diet is also not advised to people who have high blood pressure because the foods that you are going to take are high in fat. That is why it is also important to consult your doctor first before deciding to try this.   

Foods for Ketogenic Diet

Just like what I have mentioned earlier, people who have a keto diet say that they can satisfy their cravings although they are on a diet. The foods taken by people who have a keto diet are those which consist of natural fats just like butter, eggs, and cheese. In the traditional way of having a diet, these may be the foods that you need to cut down. Those are usually the foods that we crave for. 

Some of the fruits and vegetables prescribed in a keto diet are lettuce, asparagus, broccoli, eggplant, bell pepper, and nuts. If your favorite fruit or vegetable is not on the list, do not worry because those are just some of it.

However, you can’t eat everything that you want if you are under a keto diet. There are still foods to avoid. Sweets such as chocolates are number one to avoid, potatoes which are high in carbohydrates, pasta that has a high carbohydrate as well, and sodas and other artificial juices. Drinking a lot of amount of water is also important in having a keto diet.


Tofu is made by pressing condensed soy milk together and turning it into a block. It is a good go-to snack or meal. There are also a lot of things that you may do with it. It may be served as a main dish or as an ingredient in your meal. 

Since tofu is made of soybeans, let us know the benefits that we can get from soybeans to know if tofu is keto-friendly. 

1. Good for Bone and Teeth Health

There are a lot of nutrients and vitamins in a soybean. One of those nutrients and vitamins is calcium. Calcium is the key ingredient to have strong bones and teeth. 

Consuming the right amount of soy will lead to good dental and bone health. 

2. Reduces Risk of Diabetes

Diabetes is one of the diseases that had been a problem in society. It is the effect of consuming too much sugar. It is not a simple disease because when it gets worst, it might lead to other health conditions or chronic diseases, just like blindness, amputation of a leg, high cholesterol, and high blood pressure. 

Soybeans are low in sugar. That is why it is a good product for people who want to control their blood sugar levels. If a person has diabetes, it is good to consume the right amount of soy products to avoid an increase in blood sugar level.

Maintaining a normal blood sugar level is difficult but very important. 

3. Good for Heart Health

Aside from diabetes, heart diseases are also one of the most common health problems worldwide. High cholesterol and high blood pressure are the reasons why a person gets heart disease. The mentioned reasons are the effect of different things but most of consuming excessive “bad fats” from foods. 

Soybeans are low in fat and high in protein. It is the reason why consuming soy products may lead to a lower risk of heart diseases. 

Those are only some of the benefits that a person may get from consuming the right amount of soybeans or other soy products. 

Since it was mentioned that soy is low in fat, it also means that it might not help if you are on a keto diet. Remember, you need foods that are high in fat when under a keto diet, and soybeans or other soy products might not be the meal for you. 

Although soy products are not high in fat, it is fine to have it once in a while even if you are under a keto diet. 

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