Even if you do not want vegetarians or vegans, there are so many reasons to move on to a more plant-based diet. Eating less meat is not only associated with a lower risk of chronic diseases such as type 2 diabetes and heart disease, but it is also better for the world, as beef production uses an exorbitant share of the world’s resources. .
The good news is that you no longer have to go to a health food store on the outskirts of the city to find plant-based options: there are many meat substitutes and plant-based proteins in the supermarket these days, and some are better for you than others.
Two of the biggies: tofu and tempeh, which people often confuse because they are both made from soy. Here’s the difference between these two products, plus how to find the right one for you.
What is tofu anyway?
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Tofu, those white or off-white bricks packed in water, are actually solidified soy milk sticks that are pounded into blocks. Similar to the way cheese is made, the soy milk is heated, which separates the solids from the liquid, and then a coagulant is used to bind the curd together.
Depending on the type of soy used, what is added (if anything) and what coagulant is used, the texture may be firm (ideal for frying) or softer, more like custard. “Calcium sulfate is the most common coagulant used,” says Abby Cannon, RD, CDN, a New York dietitian who specializes in sustainable, healthy eating.
This means that most tofu is basically fortified with calcium. “It’s a wonderful source of protein, it’s a complete protein and contains a lot of lysine, an essential amino acid that few vegan and vegetarian diets can contain,” she says.
According to the USDA, 100 grams of tofu contains:
- 94 calories
- 9.4 g protein
- 5 g fat
- 2 g carbohydrate
- 2.4 g of fiber
Tofu also has no sugar and 176 g of calcium, which is more than 17% of what you need per day (and you will probably eat more than 3.5 grams anyway).
OK, so what is tempeh?
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Tempeh is also a cutable, cookable block, but is made from soybeans, unlike soy milk.
“If it’s really high quality tempeh, you can see the beans inside the block,” Cannon says. “Brands really differ, and if processed more, it’s just going to look like a globe.”
The critical difference, nutritionally: the soybeans are fermented before being pressed. “Fermentation is the process when bacteria and yeasts are used to break down the carbohydrates that occur naturally in food,” Cannon says. It places tempeh in the category of probiotic foods, along with certain yogurt and other fermented foods like kimchi.
“Any fermented food is good for the health of the intestines, and the same goes for tempeh.” Like tofu, tempeh is a complete protein and contains a lot of lysine.
According to the USDA, 100 g (about 3.5 oz) of tempeh contains:
- 195 calories
- 20 g protein
- 11 g fat
- 8 g carbohydrate
While the USDA does not contain a fiber count, Tofurky Organic Soy Tempeh contains 4 g of fiber in a 3 oz serving, as well as no sugar or sodium.
So should you choose tofu or tempeh?
Or one (or both) are nice to eat two to three times a week, Cannon says. “They are very similar to nutrition,” she says. No one has a strong taste, which is why they get the smell of the sauce or seasonings you use to prepare it, she says. “It really depends on how you feel.”
Whatever you choose, Cannon says, look for organic, non-GMO soy products, as conventional soy farming practices involve many pesticides, which are linked to cancer.
Can’t decide yet? Here is a comparison next to each other:
Tofu benefits:
- It’s usually cheaper than tempeh (for example, a national chain currently quotes it at around $ 2 / lb, as opposed to $ 3.50 for a half pound of tempeh, though prices vary).
- It absorbs the taste of sauces more easily than tempeh, so it can be marinated for a short time.
- Silk structured tofu is also great in a smoothie.
Tempeh benefits:
- It contains more 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 the probiotics.
Wait, did I not hear that soy food is bad for you?
You may have heard it, but for the vast majority of us it is not true. ‘Doctors can tell it to certain people who have had certain types of breast cancer [estrogen receptor positive breast cancer] to avoid soy, ”says Cannon. The current thinking is that soy is not just not increases the risk of breast cancer, it can possibly reduce it.
According to the practice group Oncology Nutrition of the American Academy of Nutrition and Dietetics, the confusion is that although soy contains phytoestrogens (isoflavones, which have the same structure as estrogen), they do not contain estrogen. In any case, soy products for whole foods do not contain many isoflavones.
However, supplements may be a different story: according to the Mayo Clinic, supplements contain more isoflavones, and there may be a cancer compound at higher amounts. So with tofu and tempeh, like all other foods, it’s best to eat it in the least processed form you can find, Cannon says.
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