Even if you are not ready to go completely vegetarian or vegan, there are so many reasons to go for a more plant-based diet. Not only does it eat less meat associated with a lower risk of chronic diseases, such as type 2 diabetes and heart disease, it is also better for the planet because beef production consumes a disproportionate share of the world’s resources.
The good news is that you no longer have to walk to a health food store on the outskirts of town to find herbal options: there are plenty of herbal meat and protein substitutes in the supermarket these days, and some are better for you than others.
Two of the big ones: 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 one that’s right for you.
What is tofu, anyway?
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Tofu, white or white bricks, packaged in water, are actually coagulated with soy milk peeled into blocks. Like the way cheese is made, 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 any) and what coagulant is used, the texture can be firm (excellent for grilling) or softer, rather like cream. “Calcium sulphate is the most commonly used coagulant,” says Abby Cannon, RD, CDN, a New York dietitian who specializes in a sustainable and healthy diet.
This means that most tofu is practically enriched with calcium. “It’s a great source of protein, it’s a complete protein and it’s high in lysine, an essential amino acid that can be poor in vegan and vegetarian diets,” she says.
According to the USDA, 100 grams of tofu contains:
- 94 calories
- 9.4 g protein
- 5 g fat
- 2 g carbohydrates
- 2.4 g of fiber
Tofu also has no sugar and 176 g of calcium, which is over 17% of what you need in a day (and you’ll probably eat more than 3.5 ounces anyway).
OK, so what’s tempeh?
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Tempeh is also a block of slicing, which can be prepared, but is made from soy, unlike soy milk.
“Often, if it’s really high-quality tempeh, you can see the beans inside the block,” says Cannon. “Brands really vary, and if it’s more processed, it will look like a globe.”
Critical difference, from a nutritional point of view: soybeans are fermented before being pressed. “Fermentation is the process by which bacteria and yeast are used to break down carbohydrates that are naturally present in food,” says Cannon. This puts tempeh in the category of probiotic foods, along with certain yogurts and other fermented foods such as kimchi.
“Any fermented food is good for the health of the intestines and this applies equally to tempeh.” Like tofu, tempeh is a complete and lysine-rich protein.
According to the USDA, 100 g (approximately 3.5 oz) of tempeh contains:
- 195 calories
- 20 g protein
- 11 g fat
- 8 g carbohydrates
While the USDA does not list a number of fibers, Tofurky Organic Soy Tempeh lists 4 g of fiber in a 3 oz serving, as well as no sugar or sodium.
So should you choose tofu or tempeh?
Either (or both) are great to eat two to three times a week, says Cannon. “They’re quite nutritionally similar,” she says. None of them have a strong taste and so they take on the aroma of the sauce or spice you use to prepare them, she says. “It really depends on how you feel.”
Whatever you choose, says Cannon, look for organic soy products that are not GMOs, because conventional soy cultivation practices involve a lot of pesticides, some of which have been linked to cancer.
Still can’t decide me? Here’s a side-by-side comparison:
Tofu for:
- It tends to be less expensive than tempeh (for example, a national chain currently lists it for about $ 2 / lb, as opposed to $ 3.50 for 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.
- Textured silk tofu is also great thrown in a smoothie.
Tempeh Professionals:
- 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 due to its probiotics.
Wait, haven’t I heard that soy foods are bad for you?
You may have heard that, but for the vast majority of us, it’s 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 that not only soy not increases the risk of breast cancer, it may decrease.
The confusion, according to the Oncology Nutrition practice group of the American Academy of Nutrition and Dietetics, is that while soy contains phytoestrogens (isoflavones, which have a structure similar to estrogen), it does not contain estrogen itself. In any case, whole soy foods do not contain a lot of isoflavones.
However, supplements 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 form you can find, says Cannon.
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