Mr. Liu, 75 years old, is an avid “tofu enthusiast” who feels empty if he doesn’t eat tofu for 2 days. Despite being diagnosed with diabetes for several years, he still maintains his habit of enjoying tofu but has reduced the intake of other unhealthy foods.
One day, while exchanging thoughts with a fellow patient, he was informed that diabetics should not eat tofu as it can lead to a rise in blood sugar. This left Mr. Liu feeling bewildered as he had been consuming tofu this way for decades. Could it be that tofu was the culprit for his diabetes?
1. Can diabetic patients eat tofu?
Tofu contains abundant plant proteins, calcium, iron, magnesium, and other nutrients, along with physiologically active substances like lecithin and soy isoflavones, making it a very healthy food.
The GI value (glycemic index) of tofu is 32, categorized as a low glycemic food with minimal impact on blood sugar, making it suitable for diabetic patients. However, for diabetic patients with renal disease, it is advisable to limit protein intake to avoid increasing kidney burden and further damaging kidney function. It is recommended that these patients keep daily protein intake between 0.6-0.8g/kg body weight and prioritize high-quality animal protein.
For diabetic patients, the real foods to consume in moderation are:
Processed foods: These include candies, snacks, cookies, bread, refined rice and flour, all of which have high sugar content. Long-term consumption can lead to obesity and strain the body’s metabolism. Intake of refined rice and flour results in rapid absorption in the intestines, causing a quick spike in blood sugar. Sugar-oil mixtures: These foods, mainly sugar (carbohydrates) and oil (fat), are high in calories and cause a rapid increase in blood sugar, making them unsuitable for diabetic patients. Common examples include fried rice, ham, fried chicken, fried dough sticks, pancakes, potato chips, instant noodles, and pastries, all falling under the category of sugar-oil mixtures.
2. What happens to people who persistently consume tofu in the long run?
As a common home-cooked dish, tofu not only has a delicious taste but also rich nutritional value. What are the benefits of regularly consuming tofu?
In a prospective study on chronic diseases in China, involving over 26,000 type 2 diabetes patients followed for an average of 7.8 years, 1626 individuals died from cardiovascular diseases during the study period. Analysis revealed:
Compared to non-consumers of soy products, those who consumed soy products once a month had an 8% lower risk of cardiovascular death; eating 1-3 days per week led to an 11% risk reduction, and consuming over 4 days per week resulted in a 23% risk reduction.
A joint study by the Southwest Medical University Hospital and West China Hospital of Sichuan University, published in the journal “Nutrients,” demonstrated that regular consumption of tofu helps reduce the risk of cardiovascular diseases.
Researchers conducted a follow-up study on 29 studies involving 1.66 million participants over 2.5-24 years. The results showed that compared to low soy product consumers, those in the highest soy product consumption group had a 17% decreased risk of diabetes, 13% decreased risk of cardiovascular disease, 21% decreased risk of coronary heart disease, and 12% decreased risk of stroke.
Further analysis revealed the association between different soy products and diabetes and cardiovascular diseases: all soy products can lower the risk of diabetes, but only tofu and natto can decrease the risk of cardiovascular diseases. Specifically, consuming around half a liang of tofu daily can reduce the risk of cardiovascular diseases by 18%.
Researchers believe that soy protein and isoflavones have antioxidant and anti-inflammatory effects, ultimately reducing the risk of cardiovascular diseases and diabetes. Meanwhile, lecithin, soy sterols, soy protein, and others can lower blood lipids to varying degrees, benefiting cardiovascular health and overall metabolism.
Dr. Zuo Xiaoxia, Director of Nutrition at the Eighth Medical Center of the Chinese PLA General Hospital, points out that besides heart protection, tofu is also a good source of daily calcium. Adequate protein intake is beneficial for boosting immunity. Tofu has low calories, making it suitable for individuals focusing on weight loss or weight control. Patients with high blood pressure can also consume tofu as the potassium and magnesium inside help counteract sodium.
3. Four groups of people who are not advised to consume tofu excessively
Many people enjoy eating tofu in daily life as it contains more protein than soybeans and is easily absorbed by the body. However, it is important to note that tofu is not suitable for everyone, especially for these groups of people who are advised to consume less.
1. Soy product allergy
Soy products are a common allergen, particularly among children. If allergic, it’s best to avoid consuming tofu.
2. Individuals with kidney diseases
As tofu is rich in protein, excessive consumption can worsen kidney function. For those with pre-existing kidney issues, it would further strain the kidneys.
3. People with high uric acid or in the acute phase of gout
For individuals with high uric acid levels or experiencing acute gout attacks, it is recommended to avoid soy products as they may exacerbate purine metabolism disorders, worsening the condition.
4. Patients with stomach issues
Individuals with gastric ulcers or gastritis should limit tofu intake as it stimulates gastric acid secretion and irritates gastric mucosa, potentially worsening the condition. Moreover, tofu contains a considerable amount of oligosaccharides that are poorly absorbed by the body, leading to gas production in the stomach, causing bloating, rumbling intestines, and other symptoms.
Although tofu is a relatively healthy food, it is vital to consume it in moderation and ensure it suits one’s needs. If it is not suitable in certain circumstances, it’s best to avoid consuming it blindly to prevent any potential adverse effects on health.
References:
[1] “Tofu is beneficial in many ways, how should diabetics consume it?” – Gao Mi Traditional Chinese Hospital, Endocrinology Department, September 11, 2023
[2] “Diabetics benefit from consuming soy products, preventing heart disease” – Fuwai Heart Talk, November 21, 2023
[3] “Eating tofu in spring has so many benefits! But these two types of people should avoid it~” – Science China, March 4, 2023
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