At the dining table today, which soy product should I choose? This is a common dilemma for many diabetic patients. According to the recommendations of the Chinese Nutrition Society, a daily intake of 25 grams or more of soybeans is advised, which is equivalent to approximately 72 grams of northern tofu, 140 grams of southern tofu, or 365 milliliters of soy milk.

On the China Medical Information Inquiry Platform, experts from the Clinical Nutrition Department of Peking Union Medical College Hospital clearly stated thatDiabetic patients can safely eat tofuwith a glycemic index of only 32, it is classified as a low glycemic index food. So, how should one choose between bean sprouts and bean skin, both derived from soybeans?

01 Quick Comparison: Core Differences Among Three Types of Soy Products

When choosing foods, people with diabetes are most concerned about their impact on blood sugar. Here, we use a simple comparison table to intuitively understand the key data for tofu, bean sprouts, and bean skin:

These three types of bean products are all low glycemic index foods, making them ideal dietary choices for diabetic patients. Next, we will analyze the characteristics of each food in detail.

02 Tofu: A Nutritionally Balanced Choice with Low Glycemic Index

Tofu is likely one of the most common soybean products on the dining table. According to experts from the Department of Clinical Nutrition at Peking Union Medical College Hospital,The glycemic index of tofu is only 32.It belongs to the category of low glycemic index foods.

Diabetics eating tofu generally does not affect blood sugar levels and can provide rich protein and nutrients.

A 100-gram serving of tofu contains only 3.4 grams of carbohydrates while providing 6.6 grams of protein and 5.79 milligrams of vitamin E. Research indicates that soybeans and soy products not only help prevent diabetes but also assist in controlling blood sugar levels for those already diagnosed with the condition.

The dietary fiber in tofu can delay sugar absorption, and soy isoflavones may improve insulin sensitivity. When selecting tofu, it is advisable to prioritize traditional or firm tofu that is plain and free of added starch or sugar, while avoiding fried or high-salt products.

03 Bean Sprouts: Low-Calorie Vegetable-Type Soy Product Containing Vitamin C

Bean sprouts, as the product of germinated legumes, combine the dual characteristics of legumes and vegetables. From a nutritional perspective,Bean sprouts are a vegetable highly suitable for consumption by individuals with diabetes。

According to Health Times,The vitamin C content in bean sprouts increases significantly.When fresh vegetables are scarce, bean sprouts are a good source of vitamin C. This makes them a beneficial supplementary option for diabetic patients who require a high intake of vegetables.

Bean sprouts have a relatively low sugar content and do not cause a sharp rise in blood sugar. The rich dietary fiber they contain can increase satiety, reducing the intake of other high-calorie foods.Slow down the absorption rate of carbohydratesIt helps stabilize blood sugar levels.

In addition, bean sprouts contain various vitamins and minerals beneficial to the body, such as B vitamins, potassium, and magnesium.

04 Bean Curd Skin: High Protein and Low Glycemic Index but Requires Moderate Control

Bean curd skin is made from the film that forms on the surface of soy milk during coagulation, and it is a soy product with a high protein content.Experts from the First Affiliated Hospital of Sun Yat-sen University point outThe glycemic index of bean curd skin is only 18, which generally does not cause significant elevation or abnormal fluctuations in blood sugar levels.

However, it should be noted thatThe protein content of bean curd sheets is extremely high.per 100 grams contains approximately 24 grams of protein, significantly higher than tofu and bean sprouts. Individuals who need to control protein intake, especially those with diabetic nephropathy, should pay particular attention.

The dietary fiber in tofu skin also helps promote satiety and reduce food intake. However, due to its high protein content, excessive consumption may easily lead to issues such as bloating.

Experts recommend that diabetic patients consume no more than 50 grams of bean curd skin per day, incorporating it as part of their staple food while appropriately reducing the intake of other staple foods.

05 Golden Rules for the Scientific Consumption of Soy Products

For diabetic patients, regardless of which type of bean product is chosen, it is essential to master the correct consumption method. According to the recommendations of the Chinese Nutrition Society,Daily intake of soy products equivalent to 25 grams of raw soybeansIt is advisable to convert to 72 grams of northern tofu, 140 grams of southern tofu, or 365 milliliters of soy milk.

It is recommended to consume various soy products in rotation to increase dietary diversity. In terms of cooking methods, opt for low-oil and low-salt approaches such as steaming, cold tossing, or making soups, while avoiding frying or adding excessive seasonings.

Tofu can be steamed with leafy green vegetables, while tofu skin can be served cold or used in soups. It is particularly important to avoid consuming it with high-sugar sauces such as sweet bean sauce.

For patients with diabetic nephropathy, plant protein intake should be limited to no more than 50 grams per day. This group of individuals should consult a doctor or nutritionist when selecting soy products to develop a personalized dietary plan.

For diabetic patients, tofu, bean sprouts, and bean curd sheets are all consideredA Little Helper for Stable Blood Sugar on the Dining TableThey are like three brothers, each with their own strengths.

Tofu is mild and balanced, bean sprouts are fresh and light, while tofu skin provides ample energy. When enjoying these soy products, individuals with diabetes need only remember:Choose the appropriate variety, control the proper portion, and pair with healthy cooking methods