Even if you’re not up for a full vegetable or vegan diet, there are so many reasons to move toward a more plant-based diet. Not only is eating less meat associated with a lower risk of breast diseases such as type 2 diabetes and heart disease, it is also better for the planet as beef production increases. the use of an unequal share of the world’s resources.
The good news is, you no longer have to walk to a health food store on the outskirts of town to find plant-based options: The supermarket has a lot of plant-based meat and protein substitutes these days. , and some are better for you than others.
Two of the biggies: tofu and tempeh, which people often quarrel with because they are both made with soy. Here ‘s the difference between these two results, as well as how to determine which one is right for you.
What is tofu, anyway?
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Tofu, these white or non-white broths packed in water, are in fact coagulated soy milk curds broken into blocks. Kind of like cheese is made, the soy milk is heated, which separates the solids from the liquid, and then a coagulant is used to bind the curds together.
Depending on the type of soy used, what is added (if any), and what coagulant is used, the texture may be firm (great for grilling) or softer. , more like custard. “Calcium sulfate is the most commonly used coagulant,” says Abby Cannon, RD, CDN, a New York dietitian who specializes in eating healthy, sustainable foods.
This means that most tofu is basically fortified with calcium. “It’s a terrific protein source, it’s a complete protein, and it’s high in lysine, an essential amino acid that can be low in a vegan and vegetable diet,” she says.
According to the USDA, it contains 100 grams (about 3.5 ounces) of tofu:
- 94 calories
- Protein 9.4 g
- 5 g fat
- 2 g of carbohydrates
- 2.4 g fiber
Tofu also contains no sugar and 176 g of calcium, which is more than 17% of what you need in a day (and you may eat more than 3.5 ounces at least).
Okay, so what is tempeh?
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Tempeh is also a sliceable, cooked block, but is made from soybeans, instead of soy milk.
“Often if it’s very high quality, you can see the beans in the block,” says Cannon. “Logos are very different, and if it’s more processed, it’ll just look like a globe.”
The stark contrast, nutritionally speaking: The soybeans are fermented before they are crushed. “Fermentation is the process by which bacteria and yeast are used to naturally break down the carbohydrates in food,” says Cannon. This adds tempeh in the category of probiotic foods, along with specialty yogurt and other fermented foods like kimchi.
“Any ferment food is good for gut health, and that only applies to tempeh. ”Like tofu, tempeh is a complete protein, and high in lysine.
According to the USDA, 100 g (about 3.5 ounces) of tempeh contains:
- 195 calories
- 20 g protein
- 11 g geir
- 8 g carbohydrates
Although the USDA does not list fiber counts, Tofurky Organic Soy Tempeh lists 4 g of fiber in a 3 oz serving, plus no sugar or sodium.
So should you choose tofu or tempeh?
Both (or both) are great to eat two or three times a week, says Cannon. “They’re a lot like nutrition,” she says. Neither has a strong flavor, so they take on the flavor of the sauce or seasoning you use to prepare them, she said. “It really depends on how you feel.”
Whichever you choose, says Cannon, look for organic, non-GMO products, as conventional soy farming practices contain a lot of toxins, so they have been linked to cancer.
I can’t decide yet? Here is a side-by-side comparison:
Tofu pros:
- It tends to be cheaper than tempeh (for example, a national series currently lists it for around $ 2 / lb, compared to $ 3.50 for half a pound of tempeh, although prices vary).
- It absorbs the flavor of sauces more easily than tempeh so it can be marinated for a short time.
- Silken textured tofu is also tossed nicely in a smoothie.
Tempeh pros:
- It is higher in protein than tofu.
- It is denser and the texture is closer to meat, if you are looking for a substitute.
- It is good for your gut health, thanks to its probiotics.
Wait, haven’t I heard that soy food is bad for you?
You may have heard that, but for most of us, that is not true. “Doctors can tell certain people who have had certain types of breast cancer [estrogen receptor positive breast cancer] to avoid soy, ”says Cannon. However, the current thinking is not just soy no increased risk of breast cancer, may decrease.
The upheaval is, according to the Oncology Nutrition Practice Group of the American Academy of Nutrition and Dietetics, although soy contains phytoestrogens (isoflavones, which have an estrogen-like structure), estrogen itself does not. In any case, soy foods are low in isoflavones.
Additives may be another story: Medications contain more isoflavones, according to the Mayo Clinic, and higher amounts may have a cancer-related association. So with tofu and tempeh, like all other foods, it’s best to eat them in the least processed form you’ll find, says Cannon.
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