Is Tofu Good for Diabetes? Benefits, Nutrition & Blood Sugar Management

Is Tofu Good For Diabetes? 

In this post, we’ll break down and explore why tofu can be a smart addition to a diabetes-friendly diet, break down its nutritional profile, and share some of my ways to prepare it. And, finally, answer is tofu good for diabetes?

What is Tofu? 

Tofu, also known as bean curd, offers a versatile plant-based protein, a staple in many Asian cuisines for centuries. Tofu is made by curdling soy milk, pressing the curds into blocks, and then packaging it to store and sell. Think about it like cheese-making. Except here, it’s with soybeans, which creates a nutrient-dense product. Loved and utilized for its versatility, tofu has a mild flavor, and health benefits. 

Tofu comes in a variety of textures, from silken to extra firm, and easily absorbs the flavors of spices, marinades, and sauces, making it a versatile choice in many dishes. It’s an excellent source of plant-based protein and a popular meat alternative. Personally, I enjoy pairing tofu with delicious sauces like peanut sauce or a savory blend of soy sauce and chili oil for added flavor.

Keep reading as we answer is tofu good for diabetes?

Types of Tofu (and How to Use Them) 

There are four main types of tofu you’ll find sold in stores.

1. Silken tofu

Delicate, creamy, and smooth. More fragile compared to other types and will often blend easily and crumble as needed. It’s great for smoothies, sauces, and is quite common in Northern Chinese cuisines like Mapo Tofu.

2. Soft Tofu

Delicate and creamy as well, with a milk flavor, but holds its shape better compared to silken tofu. Soft tofu works great in soups, stews, and even by itself when paired with a delicious sauce.

3. Firm Tofu

Tends to hold its shape well and can be cut into cubes easily. This tofu is better suited for stir-fries, red curry, baking, or pan-frying. 

4. Extra Firm Tofu

Dense and compact, making it easier to hold its shape. This tofu is perfect for grilling, pan-frying, or deep-frying. It typically pairs well with hearty dishes and can even be used in sandwiches and wraps. 

Tips for Cooking Tofu 

• Press it: Use a tofu press or wrap in paper towels and press with a weight (chopping board) to remove excess water for about 10-15 minutes. 
• Marinate it: Tofu can absorb flavors well due to its spongy texture. Let it sit in soy sauce, garlic, sesame marinade, or whatever you would prefer.
• Bake or air-fry: For crispy tofu, toss in a little oil and cornstarch before baking or air-frying.

Some of my favorite ways to enjoy tofu include:

• Crispy baked tofu with a side of sweet chili sauce or peanut sauce 
• Pan-fried tofu added to noodles and paired with a chili garlic sauce 
• Air-fried tofu cubes marinated in Korean barbecue sauce and paired with broccoli and cauliflower rice 
• Grilled tofu skewers with onions, bell peppers, and paired with a mint yogurt dressing 

These methods help keep tofu interesting while packing in protein and flavor! 

Tofu Nutrition 

Here’s a rough breakdown of the nutrition you can get with about one (1) serving (85 grams or 3.5 oz) of firm tofu, the most popular form. 

• Calories: 80 kcal
• Fat: 4 grams
• Sodium: 5 mg 
• Total Carbs: 2 grams
• Fiber: 1 gram 
• Protein: 8 grams 
• Calcium: 120 mg 
• Iron: 1.1 mg 
• Potassium: 130 mg 

Tofu nutrition will vary slightly based on the type. Silken tofu is known to be lower in calories (40 cal), sodium (5 mg), and protein (4 g) but has the same amount of carbs (2 g). Firm and extra firm tofu are denser and therefore, higher in protein. 

Tofu and Diabetes 

Adding tofu to meals can help improve blood sugar control. It pairs well with vegetables, whole grains, and other fiber-rich foods. Thanks to its high protein and low carbohydrate content, tofu helps stabilize blood sugar after meals.

Tofu even contains isoflavones, which are known to be anti-inflammatory and have antioxidant-like properties. These compounds are known to improve insulin sensitivity and reduce inflammation, both factors that are crucial in diabetes management.

Is Tofu Healthy for People with Diabetes? 

Is tofu good for diabetes? Because tofu is made from soybeans,it is naturally low in sugar and refined carbohydrates – two things that make it a great choice for people with diabetes. It’s also rich in protein (~8 g per 3 oz or 85 grams) and contains healthy fats, which help slow digestion and promote stable blood sugar levels. 

According to the American Diabetes Association, plant-based proteins like tofu have been shown to support better blood glucose control and are even associated with a lower risk of type 2 diabetes.

Is Tofu Bad for Diabetes? 

Most research supports the idea that tofu is not bad for diabetes – in fact, it’s often encouraged! Some concerns stem from confusion about soy products and hormones, but research has shown that moderate soy consumption is safe and can even offer benefits. Soy intake does not adversely affect hormone levels and can even contribute to chronic disease prevention. 

Concerns about soy products and hormones often arise from misunderstandings. Research has shown that moderate soy consumption is safe and could even offer benefits for people with diabetes. 

Choose fresh tofu and avoid heavily fried or overly salty versions, which can negatively impact heart health and sodium levels. 

Tofu Glycemic Index: Does Tofu Spike Blood Sugar?

Glycemic index (GI) is a measure of how quickly a carbohydrate-containing food can raise blood sugar compared to pure glucose. The scale ranges from 0 (does not raise sugar) to 100 (pure glucose). Foods with low GI are ideal for people with diabetes as they help maintain steady glucose levels. 

The GI of tofu is typically ~15, which is considered a low glycemic food. This indicates it will have a minimal effect on blood sugar levels. Additionally, when eaten with higher-carb foods, tofu’s protein and fat can help slow down potential blood sugar spikes from other higher-carb foods.

How Much Tofu Can People with Diabetes Eat Per Day? 

There is no strict limit to how much tofu someone with diabetes can eat, but moderation is key. Most people can safely eat ½ cup to 1 cup of tofu per day (100-200 grams). This amount can provide plenty of protein and nutrients. 

If you want to incorporate tofu every day, try to incorporate the different types of tofu (silken, firm, extra firm) and even experiment with different cooking methods (baking, air-frying, fresh, pan-frying, etc.). 

Is Tofu Better Than Meat for Diabetes?

Nutritionally, tofu offers a better option for people with diabetes than higher fat red meat or processed meats. Tofu contains no cholesterol, is rich in heart-healthy fats and antioxidants, and has been linked to reducing the risk of heart disease, a major concern for those managing diabetes.

Swapping in tofu occasionally for meat can improve cholesterol levels and lower inflammation. However, lean meats like lean red meat, chicken, turkey, and fish can still fit into a diabetes-friendly diet when eaten in moderation. 

Common Myths about Soy, Tofu & Diabetes  

Although great choices for meat substitutes and protein sources, there are some common misconceptions about soy. Let’s discuss them: 

1. Soy can mess with hormones
   • This is one of the most common misconceptions. It stems from the fact that soy contains phytoestrogens (isoflavones), which have a similar structure to estrogen but have a much weaker effect. Research has shown that moderate soy intake does not disrupt hormone levels in humans. Different clinical studies have even confirmed that soy foods like tofu don’t negatively impact testosterone levels. Isoflavones can support hormonal balance and reduce the risk of hormone-related cancers.
2. Soy is highly processed
   • While some soy-based products (like soy protein isolate or flavored soy meats) are processed, plain tofu is minimally processed and a whole-food based protein source. It is made with just three ingredients: soybeans, water, and a coagulant (calcium sulfate or magnesium chloride). Tofu is similar to how cheese is made from milk – curdled, pressed, and cooled.
3. Men should avoid soy
   • Some believe that soy can lower testosterone levels or affect male fertility, but this has been debunked. A comprehensive review found no significant effects on testosterone levels in men who consumed soy foods or isoflavone supplements. In fact, soy can support heart health, prostate health, and weight management in men. 
4. People with thyroid issues shouldn’t eat soy
   • Soy does not cause thyroid problems in healthy individuals. For those already managing hypothyroidism, soy can slightly interfere with the thyroid medication absorption if taken at the same time. The solution? Simply space out the soy intake and thyroid medications by 4-5 hours. Studies have found no adverse effects from moderate soy intake when thyroid function and iodine intake are adequate.

Bottom line: Is tofu good for diabetes?

So, is tofu good for diabetes? Absolutely. With its low glycemic index, high protein, and heart-healthy nutrients, tofu is a powerful addition to a diabetes-friendly diet. It offers flexibility in the kitchen, pairs well with multiple foods, and supports stable blood sugar levels. Whether you bake it, blend it, or stir-fry it, tofu can be a delicious and beneficial part of your daily meals.

Original post date: April 2025

Post written by Disha Kohli, RD2B and Milk & Honey Nutrition intern.

Sources

1. American Diabetes Association. (2023)
2. Messina, M. (2016). Soy and health update: evaluation of the clinical and epidemiologic literature. Nutrients.
3. Legumes & Soy Intake and Type II Diabetes
4. Azadbakht, L., et al. (2007). Soy inclusion in the diet improves features of the metabolic syndrome.
5. USDA FoodData Central. (2020). 
6. American Diabetes Association: International Table of Glycemic Index and Glycemic Index Load Values 
7. Harvard Health Publishing – Glycemic Index and Glycemic Load for 60+ Foods 
8. Medical News Today – Prediabetes & High Cholesterol 
9. American Heart Association. Clearing up questions on whether tofu is healthy.
10. Neither soy nor isoflavone intake affects male reproductive hormones: An expanded and updated meta-analysis of clinical studies