Paneer, No Paneer? Try Tofu: Your Complete Guide to the Vegan Delight

• Written by Jyotsana Shekhawat

  Reviewed by Akhil Pillai

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Paneer butter masala, paneer tikka, and shahi paneer are royal dishes in Indian cuisine, indulgent, delicious, and loved by all. However, in a surprising turn of events, you decide to go vegan. Naturally, you go to Google to find out the best vegan foods and then find yourself typing: What is tofu made of?

Many people around the world have adopted vegan diets because of their love of the environment and perhaps for personal reasons. This has led to a dramatic rise in the popularity of tofu, also known as soy paneer in India. Valued at US $2.97 billion in 2024, the global tofu market is expected to reach $4.42 billion by 2033. 

Tofu benefits individuals in various ways, supporting heart health to offering a delightful meal. We will explore them all in this section, in addition to decoding what tofu is and probably one of the most frequently asked questions: What’s the difference between paneer and tofu?

What is Tofu and Why is it So Popular?

Tofu, referred to as ”bean curd” by many, is a soft, protein-rich food made from soybeans. It's a plant-based protein staple that’s used in many Asian cuisines and is a favourite among both vegetarians and vegans. While it has a mild and an almost neutral taste, what makes it a standout delight is its ability to soak up sauces, spices, and marinades. This characteristic makes it a versatile food in both sweet and savoury dishes alike.

With its origin rooted in over 2000 years of Chinese history, tofu has emerged as a global plant-based protein sensation, especially among non-vegetarians turned vegans. Its popularity also stems from its varying textures, such as soft, firm, silken, and extra firm. This makes it suited for different types of recipes, from blended and baked to grilled and scrambled.

What Is Tofu Made Of?

Many people, whether new to tofu or long-time enthusiasts, have likely wondered how it's made.

The process is pretty simple.

Tofu is essentially made of soybeans, a coagulant, and water. It is made by soaking and grinding soybeans, boiling the mixture, and then extracting soy milk. A coagulant like magnesium chloride or calcium sulfate is used to curdle the milk. These curds are pressed into soft, firm, or extra-firm blocks, depending on how much water is removed.

This simple method not only answers how tofu is made but also why it’s considered a clean, plant-based protein source.

Tofu Nutrition: What’s Inside the Curd Bean?

Tofu is a surprising punch of nutrients for something that looks so low-key in ingredients. Here below is its nutritional profile.

• Calories: 144
• Protein: 17g
• Total Fat: 9g 
• Carbohydrates: 3g
• Fibre: 2g
• Calcium: 53% of the Daily Value
• Iron: 15% of the Daily Value
• Magnesium: 14% of the Daily Value
• Phosphorus: 15% of the Daily Value

The nutritional value of tofu is especially significant for vegetarians and vegans, as it provides all nine essential amino acids. It is also cholesterol-free and naturally gluten-free, which makes it a safe choice for those with dietary restrictions.

Decoding the Difference Between Paneer and Tofu

A frequently discussed topic regarding this Asian 'vegan' favorite is the difference between paneer and tofu, extending beyond their basic ingredients.

To begin, paneer is made from milk, while tofu is derived from soybeans. Paneer is a dairy product that is made by curdling milk with vinegar or lemon juice, while tofu is plant-based and made from soy milk. Paneer is higher in fat and calcium but lacks fiber, whereas tofu is lower in fat and richer in iron and protein per gram. 

Additionally, tofu is ideal for those who are lactose intolerant or vegan, whereas paneer is well-suited for vegetarian, high-calorie Indian diets. Nutritionally, tofu is often considered the lighter, more heart-friendly option.

Is Tofu Good For Health?

Yes, tofu is generally considered very beneficial for your health. It supports muscle maintenance, thanks to its complete protein content, and heart health due to its unsaturated fat profile. Moreover, it contains isoflavones, plant compounds linked to reduced risk of certain cancers, improved bone density, and hormonal balance in women.

If you're still wondering whether tofu is healthy, rest assured there are several benefits to this plant-based staple. However, moderation is key, especially for those with thyroid conditions or soy allergies.

Tofu Benefits that Make This Asian Ingredient Health Checklist-Worthy

Here are the top 9 benefits of tofu, which may encourage you to incorporate it into your diet (or even your smoothie).

Completely Plant-Based Protein

Tofu is one of the few plant-based foods that offers all nine essential amino acids, making it a complete protein source. This is essential for enzyme function, muscle repair, and a healthy immune system. Unlike many plant proteins, tofu offers a protein quality comparable to meat options. Moreover, it holds a special place in vegan diets that may sometimes lack sufficient protein

Good for Heart Health

If you're still wondering about tofu's health benefits, here's one surprising and positive aspect: it's good for your heart. Naturally low in saturated fat and with absolutely no cholesterol, tofu is heart-smart food. Its unsaturated fats, particularly omega-3s, help reduce bad LDL cholesterol and support overall cardiovascular function.

Reduced Menopausal Symptoms

Rich in isoflavones (natural plant estrogens), tofu particularly benefits menopausal women. These compounds can help balance hormone levels, especially during menopause. They are also believed to reduce symptoms like hot flashes, mood swings, and night sweats, making tofu a natural option for hormone support.

Helpful with Weight Management

One of the key benefits of tofu is its role in weight management. While high in protein, it is also low in calories. It helps increase satiety, keeping you feeling full longer and minimizing the temptation for unhealthy snacking. Its ability to keep blood sugar stable also reduces cravings, making it a valuable ally in weight loss or weight maintenance diets.

Stronger Bones

Calcium-set tofu is excellent for bones. It's not only rich in calcium but also packed with phosphorus and magnesium. These compounds are essential for mineralization. Regular tofu consumption can help reduce the risk of osteoporosis, particularly in postmenopausal women who are more prone to bone loss.

Versatile

Easily one of the most recognised tofu benefits, its versatility allows people with different culinary preferences to enjoy the deliciousness the food can offer and stick to a nutritional diet too. You can grill it, fry it, scramble it, or even blend it into smoothies. The best thing is its ability to mimic meat and dairy textures that encourages more consistent healthy eating habits.

The Fine Line: Risks of Eating Tofu

Is tofu healthy? Yes. Is tofu good for you? Yes, in moderation. While tofu offers numerous benefits and is an excellent meat alternative, it's important to be aware of certain potential risks:

Thyroid

Tofu contains goitrogens, natural compounds that may interfere with thyroid function. This makes it a potential concern for individuals with existing thyroid conditions and low iodine intake. Regular soy consumption can raise TSH levels and may alter the effects of thyroid medications, even if subtly. Therefore, it is advisable that individuals with hypothyroidism consume tofu in moderation and ensure proper iodine intake.

Hormonal Imbalances

Tofu contains isoflavones, plant-based compounds that can act as estrogen to some extent. While beneficial for many, such as menopausal women, high intake can disrupt hormone balance in certain individuals. Furthermore, concerns exist regarding tofu’s effects on fertility and breast cancer.

Reduced Mineral Absorption

Tofu contains anti-nutrients like oxalates and phytates, which can bind to essential minerals such as iron, calcium, and zinc, potentially inhibiting their absorption. This can be a concern for individuals relying on tofu as their primary protein source, as well as those with existing mineral deficiencies.

Pesticide Exposure

Some people experience bloating, gas, or stomach cramps after consuming tofu. This happens because of the oligosaccharide content and the body’s difficulty digesting certain soy proteins. While unfermented soy products like tofu can aggravate symptoms in individuals with IBS or soy sensitivity, fermented options like tempeh are often easier on digestion.

Soy Allergies

Soy is one of the top  9 food allergens recognised worldwide. Tofu, being made from soybeans, can give rise to allergic reactions ranging from severe anaphylaxis to skin irritation. Children are more likely to be affected, though some outgrow the allergy over time. Those with known soy allergies must avoid tofu entirely.

Jazz Up Your Diet With Delightful, Healthy Tofu!

So, should you add tofu to your diet? Absolutely! Loaded with nutrients, delicious, and highly versatile, tofu is a perfect addition to any diet. Whether you're seeking tasty, meatless protein, new culinary adventures, or a cholesterol-free source of fat, tofu checks all the boxes.

From promoting peace of mind to fostering a healthy lifestyle, this food complements all your needs, much like Health insurance plans. With coverage for a wide range of illnesses, e-consultations, and industry-first benefits, Care health plans have everything figured out for you. Let tofu help you step back from unfriendly foods, and health insurance keep you miles away from financial worries.