Does Tofu Promote Belly Fat?

Although vegetarian diets are not guaranteed to produce weight loss, some foods consumed on such meal plans can aid in dieting. One example is tofu, a meat substitute that is made from soybeans. While tofu is in no way a nutritional supplement and can't magically produce weight loss if you're in a caloric surplus, tofu is not likely to promote belly fat and is actually more likely to aid in weight loss.

Calories

One way in which tofu is unlikely to promote belly fat gain is that it is a relatively low-calorie food. Each 1/2-cup serving of tofu contains just 88 calories, an amount constituting less than 5 percent of the daily recommended intake of 2,000. If you're active, you can burn the calories in tofu relatively quickly. For example, six minutes of rollerblading or nine minutes of jogging would be sufficient to burn 88 calories.

Protein

Tofu is also unlikely to promote belly fat gain because it is a rich source of protein. Each 1/2-cup serving of tofu provides 10 grams of protein, which is twice the amount in a 6-ounce serving of light yogurt. According to research from the May 2008 edition of "The American Journal of Clinical Nutrition," protein is a more satiating nutrient than carbohydrates and fat, and your body burns more calories digesting protein than other nutrients, which makes it conducive to weight management and loss, not fat gain.

Carbohydrates

Tofu is a low-carbohydrate food. A 1/2-cup serving of tofu contains only 2 grams of carbohydrates, which means this food is suitable for reduced-carbohydrate diets. Eating low-carbohydrate foods may help you reduce the likelihood of belly fat; research published in the March 2011 issue of "Nutrition & Metabolism" demonstrates that reducing the ratio of carbohydrates to protein in your diet may reduce fat storage and improve muscle gain.

Fiber

Tofu is low in dietary fiber, with just 1 gram per 1/2-cup serving. Fiber is a nutrient that promotes satiety, so low-fiber diets may contribute to weight gain. However, many foods -- vegetables and whole grains, for example -- contain fiber, so eating tofu won't prevent you from obtaining fiber through other means.

Calcium

Tofu is rich in calcium, as 1/2 cup of this food contains 25 percent of the daily suggested intake. According to research published in the September 2010 edition of "Annals of Nutrition & Metabolism," increasing your calcium intake may aid in weight loss, so calcium-rich foods, such as tofu, are unlikely to promote belly fat.