Tofu/Paneer - Nutrition Facts, Benefits and side effects

Tofu is a food prepared by coagulating soy milk and then pressing the resulting curds into solid white blocks of very softness. Tofu is also known as Bean Curd, In Asian countries like India, China, Singapore, Nepal, Bhutan, Pakistan, and Hong Kong wide variety and flavors of tofu are available. 

It is naturally gluten-free and low in calories. It contains no cholesterol and is an excellent source of iron and calcium. Tofu can also be a good food to have to build muscles.

Tofu

100-gram Tofu Nutrition Value

• Protein                  8g
• Fat                        4.8g
• Carbohydrates      1.9g
• Saturated Fat        0.7g
• Total calories       125
• Sodium                7mg
• Potassium            121mg  
• Cholesterol           0mg
• Calcium               35% of  Daily values
• Iron                      30% of Daily values 
• Magnesium          7% of Daily values

Note - Daily values are based on a 2,000 calories diet. Your daily values may be higher and lower according to your calorie needs. 

Benefits of Tofu

• By consuming tofu you can prevent yourself from certain cancer.

Tofu is a healthy food that can have benefits your body in many ways. These benefits include decreased risk for certain cancers such as breast cancer, prostate cancer, lung cancer, and ovarian cancer. 

Tofu has high levels of protein (seven grams per one-half cup) which can help muscle growth. Other health benefits include lower blood pressure, improved digestion, weight loss, increased energy levels, and better skin complexion.

• It also helps in reducing the risk of heart disease according to some studies published in journal circulation.

Tofu is an alternative for those who want to reduce the number of animal proteins they consume. 

It is also a good source of protein, high in potassium, iron, calcium, zinc, and magnesium. 

Moreover, tofu also helps in reducing the risk of heart disease by lowering cholesterol levels.

• Tofu is a good source of Iron, phosphorus, zinc, and magnesium.

Tofu is made from soybeans which are rich in omega-3 fatty acids, protein, and magnesium. It has low saturated fat and can be a delicious addition to your favorite dish.

However, tofu is not a good source of vitamin B12 or vitamin D. This means that those who eat tofu regularly should supplement their diet with vitamin B12 or Vitamin D. 

• It is good to have for bodybuilding purposes.

Tofu can be a valuable addition to any healthy diet because it has low-calorie content and a high amount of plant-based protein. This makes it the perfect bodybuilding food! 

It is also rich in calcium, iron, magnesium, zinc, copper, selenium, vitamin B1(thiamine), vitamin B2 (riboflavin), folate/folic acid, potassium, and phosphorus.

Side effects of Tofu

Soy products are best to have before 6 months, In this period soy products are safe to consume if you don't follow this then you will have to suffer from the following problems:-

1. It leads to stomach ache

Due to its nutritional value, many people find Tofu, a healthy part of their diet. As with any food, though, certain side effects can come from eating tofu. The main one is that it can lead to stomach ache. 

If you have a sensitive stomach or suffer from digestion problems, make sure to take these into account before introducing tofu into your meal plan.

2. Can cause allergic reactions

There are some side effects to tofu consumption; the most common allergic reactions to soybean products. 

Allergic reactions to soybean products can cause symptoms like stomach pain, dizziness, or hives on the skin if not addressed quickly.

3. Itching and breathing problems have also been seen in some cases

Itching, sneezing, itchy throat, and allergic reactions such as watery eyes and stuffy nose can be side effects of Tofu.

4. It can cause some intestinal side effects such as constipation, bloating, and nausea.

If you love tofu but have been putting off incorporating it into your diet because you don't want to deal with the side effects, don't be scared off just yet. The benefits that come from eating tofu are well worth a little discomfort here and there. 

That's not to say that there won't be times when the unpleasant side effects outweigh the positive benefits. For example, if constipation is chronic or prolonged this could cause health problems such as painful hemorrhoids.

Paneer (Cottage Cheese)

Paneer is a milk product that is readily available in grocery stores or we can easily make Paneer at home which is more reliable than in grocery and dairy shops. An ingredient with acidic properties is added to coagulate the milk, after the coagulation the whey water is separated from the bulky substance called chena. 

The chena is then pressed to form a block of cheese. This cheese block is called paneer. Paneer is a fresh cheese and is never aged. since it contains no rennet, it is perfectly safe for vegetarians to have. The way water is also used in various products.

Paneer

100-gram Paneer Nutrition Value

• Protein                 20g 
• Fat                       21g
• Carbohydrates     4.5g
• Saturated Fat       14g
• Trans fat                0.1g
• Energy                 290 kcal
• Sugar                   0g      
• Cholesterol          56mg
• Calcium               460mg
• Iron                      2.16g

Benefits of Paneer

• It's a good product for healthy weight gain 

Cottage cheese is a soft, low-fat dairy product that can be made from whole milk, skimmed milk, or skimming cream. It's an excellent source of calcium, phosphorus, protein, and riboflavin, which can help in healthy weight gain.

• Reduces the risk of cancer

It contains high levels of phytoestrogens which have been found to reduce the risk of cancers, particularly breast cancer. It also contains naturally occurring calcium, protein, zinc, phosphorous, magnesium, and vitamin B12.

• It can build better bones and teeth

Paneer is low in sodium, cholesterol, and fat, and a good source of protein. It contains all eight essential amino acids that the body needs to grow tissues. This cheese helps in the development of bones, teeth, and muscles as well as insulin which regulates blood sugar levels. 

Unlike other cheeses, paneer does not contain lactose or cholesterol which means people with lactose intolerance can have it without any problems.

• It keeps your immune system strong

Cottage cheese is great for your immune system. According to Livestrong, this dairy product contains various amino acids that promote antibody production in the body, which strengthens your immune system. 

It's also important to note that cottage cheese is not only high in protein but has lots of Vitamin A, D, B-12, and riboflavin as well. One cup contains 10% RDA for calcium plus some potassium and zinc too!

• It regulates blood pressure

Paneer can regulate blood pressure since it is an excellent source of potassium. These vegetables are also known to help relieve heartburn by balancing the hydrochloric acid levels in the stomach.

Side effects of Paneer

Since paneer is a good product and plays a vital role in building muscles, as we know the wrong use of good things can also lead to a bad impact if you just listen and start eating what others said, you should always take your time and find that if the product suits you or not. 

Skinny guys can eat at most 250 grams while the others can consume 100 to 150 grams, which is safe to have. Overeating paneer (cottage cheese) and eating paneer from the local shop can lead to the following side effects:-

1. If you consume more paneer then the fat in your body may increase

If you're wondering how paneer affects your body fat, here's what the answer is: Paneer does not affect body fat. 

This dish has about 8 grams of protein and only 1 gram of saturated fat per 100g serving. However, if you consume paneer from local dairy then this fat per gms may increase.

2. It can cause digestive problems

Paneer is usually made from milk. In recent years, the consumption of paneer has decreased in India because it can cause digestive problems for people with lactose intolerance.

3. Can also cause an allergic reaction

Cottage cheese is a great alternative to tofu because unlike it, cottage cheese does not contain soy. Both are great sources of protein, but if you are allergic to soy products, it's probably better to avoid tofu. 

For those with dairy allergies, this would be an appropriate option as well. Some studies have shown that cottage cheese can also cause an allergic reaction in those who are sensitive to cow's milk or lactose intolerant

Note - Please note that be conscious and consume good and quality products in the right amount, overeating of anything may lead to its negative effect, your health is in your hands keep things on track, and always try to measure the calories intake every day, stay connected with us.