Even if you don’t want to become totally vegetarian or vegan, there are many reasons to switch 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 planet, since beef production consumes a disproportionate share of the world’s resources.
The good news is that you no longer need to go to a health food store on the outskirts of town to find plant-based options: there are many plant-based meat and protein substitutes in the supermarket today, and some are better for you than What others.
Two of the most important things: tofu and tempeh, which people often confuse because they are both made from soy. Here is the difference between these two products, as well as how to find out which one is right for you.
What is tofu, anyway?
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Tofu, those white or whitish bricks packed in water, are actually curdled with coagulated soy milk crushed into blocks. Just as cheese is made, soy milk is heated, separating the solids from the liquid, and then a coagulant is used to join the curds.
Depending on the type of soy used, what is added (if any) and the coagulant used, the texture can be firm (great for grilling) or softer, more like cream. “Calcium sulfate is the most commonly used coagulant,” says Abby Cannon, RD, CDN, a New York nutritionist who specializes in sustainable and healthy eating.
This means that most tofu is basically fortified with calcium. “It is an excellent source of protein, it is a complete protein and it is rich in lysine, an essential amino acid that can be low in vegan and vegetarian diets,” she says.
According to the USDA, 100 grams (about 3.5 ounces) of tofu has:
- 94 calories
- 9.4 g of protein
- 5 g of fat
- 2 g of carbohydrate
- 2.4 g of fiber
Tofu is also sugar-free and 176 g of calcium, which is more than 17% of what you need in a day (and you will probably eat more than 100 grams).
OK, so what is tempeh?
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Tempeh is also a block that can be sliced and cooked, but it is made from soy, unlike soy milk.
“Often, if it’s high quality tempeh, you can see the beans inside the block,” says Cannon. “The brands vary a lot and, if it is more processed, it will look just like a globe.”
The critical difference, nutritionally speaking: soybeans are fermented before being pressed. “Fermentation is the process in which bacteria and yeast are used to break down the carbohydrate naturally present in food,” says Cannon. This puts tempeh in the category of probiotic foods, alongside certain yogurts and other fermented foods, such as kimchi.
“Any fermented food is good for intestinal health, and that applies equally to tempeh.” Like tofu, tempeh is a complete protein and rich in lysine.
According to the USDA, 100 g (about 3.5 ounces) of tempeh contains:
- 195 calories
- 20 g of protein
- 11 g of fat
- 8 g of carbohydrate
Although the USDA does not list a fiber count, Tofurky Organic Soy Tempeh lists 4 g of fiber in a 3-ounce serving, plus no sugar or sodium.
So, should you choose tofu or tempeh?
Either (or both) is great for eating two to three times a week, says Cannon. “They are very similar nutritionally,” she says. Neither has a strong flavor, so they get the flavor of the sauce or seasoning you use to prepare them, she says. “It really depends on how you feel.”
Whatever you choose, says Cannon, look for organic, non-GM soy products, as conventional soy farming practices involve many pesticides, therefore, of which are associated with cancer.
Still can’t decide? Here is a side-by-side comparison:
Pros of Tofu:
- It tends to be cheaper than tempeh (for example, a national chain is listing it for around $ 2 / lb, as opposed to $ 3.50 per pound of tempeh, although prices vary).
- It absorbs the flavor of sauces more easily than tempeh, so it can be marinated for a short period of time.
- Tofu with a silky texture is also great for mixing in a smoothie.
Pros of Tempeh:
- It is richer 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-based foods are bad for you?
You may have heard this, but for the vast majority of us, it is not true. “Doctors can tell certain people that they’ve had certain types of breast cancer [estrogen receptor positive breast cancer] to avoid soy, ”says Cannon. Still, the current thinking is that not only soy no increase the risk of breast cancer, can possibly decrease it.
The confusion, according to the American Academy of Nutrition and Dietetics Oncology Nutrition practice group, is that although soy contains phytoestrogens (isoflavones, which have an estrogen-like structure), it does not contain estrogen itself. In any case, whole soy products do not contain many isoflavones.
Supplements, however, can be another story: supplements contain more isoflavones, according to the Mayo Clinic, and there may be a link to cancer in larger amounts. So with tofu and tempeh, like all other foods, it’s best to eat them in the least processed way you can find, says Cannon.
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