#Tempeh vs tofu how to#
Savanna Shoemaker RDN How to Use Tempeh in Your Cooking It also has a lot more fiber than tofu which can help with regularity, weight loss, and balancing the gut biome. As a fermented food, it has the potential to positively influence gut microflora, especially if eaten raw or lightly cooked. Plus, it is lower in fat.īut tempeh has its own advantages. Tofu, even more so than tempeh, is a great choice for those looking to reduce their calorie intake as it has about 25% fewer calories. Soy products can also help you lose weight and get better control over your blood sugar. While a diet high in any kind of legume shares these benefits, one high in soy specifically appears to provide extra protection against vascular disease and heart disease( 4). Both tempeh and tofu are loaded with these isoflavones and both have been linked to a decreased risk of breast cancer in women( 1) and prostate cancer in men( 2).Ī diet high in soy has been linked to a decreased risk of stomach cancer, as well( 3).īoth diets high in tofu and tempeh have been linked to a lowered risk of cardiovascular disease and more normal blood pressure. Soy is most famous for being high in isoflavones, a type of phytochemical that mimics estrogen. And they each are better for you than animal protein. They are both considered a complete protein and contain all essential amino acids. Health Benefits of Tofu and Tempehīoth tempeh and tofu make up part of a healthy diet and are valuable protein sources for plant-based diets. While the differences in micro and macronutrient content of tofu and tempeh are notable, the overall health benefits of these foods are similar. They each provide calcium as well, though tofu provides about five times as much as tempeh. Plus, it’s substantially higher in fat which means it has more calories overall than tofu.īoth are good sources of iron, manganese, magnesium, and phosphorus. Tempeh is a better source of protein with about twice as much plant-based protein per serving compared to tofu. Is Tempeh or Tofu Better for You?ĭespite being made from the same plant, tempeh and tofu have some differences in nutritional content. Today, the Javanese still enjoy tempeh, often sauteed with garlic and then deep-fried. The best evidence points to the island of Java as the stage for the original creation. Unlike most other popular soy meat alternatives, this one didn’t come from China or Japan it came from Indonesia. Tempeh has also been around for thousands of years. These extra ingredients usually consist of different grains or seeds to help add to the product’s texture. Unlike tofu, tempeh comes in one basic type, though you can find varieties with extra ingredients added to them. The fermentation process, which is accomplished using the fungus Rhizopus oligosporus, helps break down the phytic acid in the beans which makes the final product more digestible.
The soybeans are cooked and fermented then pressed into a firm block or patty. Tempeh is another soy product, but one made from whole soybeans rather than soy milk. As the story goes, a Chinese chef accidentally curdled soy milk by adding nigari to it, and a new way to enjoy soybeans was born. Tofu has been around for thousands of years and was likely first created during the Han Dynasty in China.
The firm texture makes it easy to work with since it holds its shape, but it can dry out quickly during cooking. This variety has a higher protein content and much less water than the other types. On the other end of the spectrum is super-firm tofu. This variety does not hold its shape well and is often used to thicken sauces or add texture to desserts. Silken tofu varieties are processed before curdling and retain much more moisture than firmer types. These blocks are available in five different firmness varieties: silken tofu, soft tofu, firm tofu, extra-firm tofu, and super-firm tofu.
These curds are coagulated with nigari, a nutrient-rich salt brine, and formed into dense white blocks. Tofu is a soy product made from condensed soy milk curd. We’ll also take a deep dive into their nutritional content and health benefits to figure out which one is better for you. In this article, we’ll look at how each of these plant-based proteins is made and how they’re used in cooking. This begs the question: Which is better for you, tempeh or tofu? But there are also some key differences between these products, especially when it comes to nutritional content. These two soy products share much of the same characteristics and can be used interchangeably in many dishes.
If you’ve ever wondered what the difference is between tempeh and tofu, you’re not alone.
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