The first day of the week is always hard. Going back to work and routines is a drag after the weekend. That’s why we like to start Monday on a positive note. While so much of the time we focus on foods to avoid and fads to ignore, we like to talk about foods that are good for blood sugar that you should eat more of or try out. That’s why we’re looking at tofu. It’s frequently misrepresented as being boring or dismissed as being a silly health food. Still, it is an excellent source of protein and won’t spike blood sugar levels.

It’s hard to generalize about the nutrition of tofu. There are many “firmness” levels of tofu. The amount of protein varies wildly between the types of tofu you can use to replace cream cheese and the tofu you can eat like a steak. The softest texture of tofu — which contains the most water — has four or five grams of protein. Super-firm — which is the densest and most solid — has more than 14 grams. Different recipes call for specific types of tofu for its texture and the cooking process. The midlevel tofu — called firm tofu — has 70 calories, eight grams of protein, four grams of fat, two grams of carbs and it has only 12 milligrams of sodium. It also has high amounts of iron, magnesium and potassium as well as multiple B-vitamins and vitamin K. It includes many different minerals depending on the brand. You should always read the nutritional information on the packaging as it varies so much from brand to brand.

Tofu is vegan, and gluten- and cholesterol-free. It’s crushed cooked soybeans, thickened with a coagulant. Tofu has a very light flavor and easily takes on the taste of marinades and the other things it’s cooked with. Clinical studies have shown that isoflavones found in tofu can prevent certain cancers, lower the risk of heart disease and relieve symptoms of menopause. It has also been linked to reduced levels of LDL cholesterol, which is the “bad” kind. Other studies have linked tofu to better kidney function, a healthier liver and improved brain aging.

However, some research has linked eating it to headaches and less clearly to other problems. And, it can interact with some antidepressants. That’s why it’s important to speak to your doctor when you make foods you might otherwise not try into a staple of your diet.

The reason we love tofu is that it’s a great source of protein with health benefits, and we want as much variety in our diet as possible. It’s easy to write off tofu because of our connotations of it being dull or just something for healthy food lovers. But, with its mild flavor lending itself to both savory and sweet dishes, we suggest you try it soon!