Tofu Glycemic Index (GI) - Is It High or Low?

by Victoria Mazmanyan | Last updated on August 22, 2024

Medically reviewed by Jack Yacoubian

Tofu, also known as bean curd, is made from soybeans, specifically curdled soybean milk.

Tofu only contains 0.5g of net carbs per 100g, which makes it difficult to calculate its glycemic index. However, according to The American Journal of Clinical Nutrition, the glycemic index of tofu is 15 (1)(2).

This puts tofu in the low glycemic index category.

Soy products have been studied as an approved part of a diet intended to improve insulin levels and control blood glucose, as they have low glycemic and insulin response indices (3).

Consuming white rice, a high glycemic index food, with tofu can notably decrease the glycemic response of rice (4).

One study has concluded that consuming soy foods, such as tofu, five times a week leads to a significant reduction in the risk of developing diabetes in Asian populations (5).

In conclusion, tofu might not have much effect on blood glucose levels; however, it can play a protective role against diabetes and is recommended as part of a balanced diet for people at risk.