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Mumbai: Both paneer and tofu are excellent sources of protein, but, if you are fitness and health conscious, the question arises: which one is better for you? Paneer is a permanent fixture of the Indian kitchen, while tofu, its healthier Asian cousin, is becoming increasingly popular. Let us know in detail how these two are different and which one will be right for you.
Cheese and Weight Loss
Paneer is a treasure of protein and calcium. It especially fulfills the protein needs of vegetarians. However, from the point of view of weight loss, the high fat and calorie content of paneer makes it a slightly difficult option. In contrast, tofu is low in calories and fat, which may be a better choice for those looking to lose weight.
How does it fit into diet and lifestyle?
Both cheese and tofu can easily fit into your diet. Whether you’re following a keto diet or looking for heart-friendly plant-based protein, both have their benefits. It is just important to know how and when to include them.
Nutritional Comparison
Cheese
100 grams of paneer contains approximately 265 calories, 18 grams of protein, and 20 grams of fat.
It is a good source of calcium, which is ideal for muscle building and weight gain.
But the amount of carbohydrates and fiber in it is very low, making it a limited option for those looking to lose weight.
tofu
100 grams of tofu contains about 70 calories, 8 grams of protein, and 4 grams of fat.
It is a rich source of iron, calcium, and dietary fiber.
Due to low calories and fat it is suitable for heart health and weight loss people.
Health Benefits
Benefits of cottage cheese
-Ideal for keto diets and low-carb diets.
-Rich in calcium for children and elderly, which strengthens bones.
-According to the Journal of Dairy Research, it is easily digestible.
-If consumed in excess, the saturated fats present in it can cause heart problems.
Benefits of tofu
-Low fat and great source of plant-based protein.
-The isoflavones present in it help in hormone regulation, especially for post-menopausal women.
-Low-calorie content makes it perfect for weight loss.
-It should be avoided if you have soy allergy.
Which one is healthy?
It completely depends on your dietary needs and health goals.
Cheese: If you want muscle building, energy, or a low-carb diet, then paneer is a better option.
Tofu: Tofu is best for weight loss, heart health, or vegan diet.
How to use cottage cheese?
The creamy and solid texture of paneer makes it suitable for many Indian dishes.
Curry: In dishes like Paneer Tikka Masala, Palak Paneer.
Grilled/Sautéed: Marinated in spices as a snack.
Stuffing: Crumbled paneer in parathas, samosas, or wraps.
Tip: Do not overcook the paneer, otherwise it may become rubbery and hard.
How to use tofu?
Tofu’s versatile texture makes it a great fit for a variety of dishes.
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Stir-Fries: Asian style with vegetables and soy sauce.
Smoothies: By blending silken tofu.
Grilled/Baked: Marinated in spices as a low-calorie snack.
Scrambles: Use crumbled tofu instead of eggs.
Tip: Press the tofu before cooking to remove excess water and improve the texture.
Both cheese and tofu are excellent sources of protein. Your choice depends entirely on what you want to achieve.
Choose paneer for muscle building or energy.
Give preference to tofu for weight loss or heart health.
If used properly, both of these can make your diet healthy and balanced.
Tag: local18, special project
first published : December 15, 2024, 9:27 pm IST
Disclaimer: The medicine/medicines and health related advice given in this news is based on conversations with experts. This is general information, not personal advice. Therefore, use anything only after consulting doctors. Local-18 will not be responsible for any damages caused by any such use.
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