Even if you’re not prepared to follow vegetarians or vegans, 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 suffering from chronic diseases such as type 2 diabetes and heart disease, it is also better for the planet, as beef production consumes a disproportionate proportion of global resources.
The good news is that you no longer have to walk to a health food store on the outskirts of the city to find plant-based options – there are plenty of meat and vegetable protein substitutes in the supermarket right now, and some are better for you than others.
Two of the grains: tofu and tempeh, which people often confuse because they are both made from soy. Below is the difference between these two products, as well as how to find out which one is right for you.
What is tofu?
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Tofu, those white or white bricks packaged in water, are actually coagulated soy milk curds chopped into blocks. In the same way that cheese is made, soy milk is heated, which separates the solids from the liquid, and then a coagulant is used to bind the curd.
Depending on the type of soy used, what is added (if any) and the coagulant used, the texture can be firm (ideal for grilling) or softer, rather like the custard. “Calcium sulfate is the most common coagulant used,” says Abby Cannon, RD, CDN, a New York dietitian who specializes in a healthy, sustainable diet.
This means that most tofu is basically fortified with calcium. “It’s a fantastic source of protein, it’s a complete protein, and it’s high in lysine, an essential amino acid that can go down in vegan and vegetarian diets,” he says.
According to the USDA, 100 grams of tofu has:
- 94 calories
- 9.4 g of protein
- 5 g of fat
- 2 g of carbohydrates
- 2.4 g fiber
Tofu also has no sugar and 176g of calcium, which is more than 17% of what you need a day (and you’ll probably eat more than 3.5 ounces).
Okay, so what is tempeh?
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Tempeh is also a crunchy, cutable block, but is made from soy, instead of soy milk.
“Often, if it’s really high-quality tempeh, you can see the beans inside the block,” Cannon says. “Brands really vary and, if processed more, it will look like just a balloon.”
The critical difference, nutritionally speaking: soy is fermented before being pressed. “Fermentation is the process by which bacteria and yeast are used to break down naturally occurring carbohydrates in food,” says Cannon. This places tempeh in the category of probiotic foods, alongside certain yogurts and other fermented foods such as kimchi.
“Any fermented food is good for gut health, and that applies equally to tempeh.” Like tofu, tempeh is a complete, lysine-high protein.
According to the USDA, 100 g of tempeh contain:
- 195 calories
- 20 g of protein
- 11 g of fat
- 8 g of carbohydrates
Although the USDA does not list a fiber count, Tofurky Organic Soy Tempeh lists 4 g of fiber in a 3 oz serving, plus sugar or sodium.
So, should you choose tofu or tempeh?
Either (or both) are great to eat two or three times a week, Cannon says. “They’re pretty nutritionally similar,” she says. Neither has a strong taste and therefore they take on the flavor of the sauce or condiment you use to prepare them, she says. “It really depends on what you feel like.”
Whatever you choose, says Cannon, look for non-GMO organic soy products, as conventional soy cultivation practices involve many pesticides, some of which have been linked to cancer.
Still can’t decide? Here is a parallel comparison:
Pros of tofu:
- It is usually less expensive than tempeh (for example, a national chain currently quotes it at around $ 2 / pound, compared to $ 3.50 per half 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.
- Silk-textured tofu is also tossed into a smoothie.
Temporary pros:
- It is higher in protein than tofu.
- It is denser and the texture is closer to the meat, if you are looking for a substitute.
- It is good for intestinal health, thanks to its probiotics.
Wait, haven’t I heard that soy foods are bad for you?
You may have heard it, but for the vast majority of us it is not true. “Doctors can tell certain people who have had certain types of breast cancer [estrogen receptor positive breast cancer] to avoid soy, “Cannon says. Still, the current thinking is that it’s not just soy no increase your risk of breast cancer, possibly lower it.
The confusion, according to the American Academy of Nutrition and Dietetics’s Oncology Nutrition practice group, is that while soy contains phytoestrogens (isoflavones, which have a structure similar to estrogen), it does not contain estrogen. In any case, whole soy products do not contain many isoflavones.
Supplements, however, may be another story: supplements contain more isoflavones, according to the Mayo Clinic, and there may be a link to cancer in higher amounts. So with tofu and tempeh, like all other foods, it’s best to eat them in the least processed way you can find, Cannon says.
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