Which vegetable protein is the healthiest?



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Even if you’re not ready to go full vegetarian or vegan, there are so many reasons to switch to a more plant-based diet. Not only is eating 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 as beef production uses a disproportionate share of the world’s resources. .

The good news is, you no longer have to go to a health food store on the outskirts of town to find plant-based options – there are plenty of meat and protein alternatives out there. plants in the supermarket these days, and some are better for you than others.

Two of the biggest: tofu and tempeh, which people often confuse because they are both made from soybeans. Here’s the difference between these two products and how to figure out which one is right for you.

What is tofu, anyway?

Tofu stir-fry

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Tofu, those white or off-white bricks packed in water, are actually coagulated soy milk curds crushed into blocks. Much like making cheese, soy milk is heated, which separates the solids from the liquid, and then a coagulant is used to bind the curds together.

Depending on the type of soy used, what is added (if any) and the coagulant used, the texture may be firm (ideal for grilling) or softer, more like custard. “Calcium sulfate is the most commonly used coagulant,” says Abby Cannon, RD, CDN, a registered dietitian in New York City who specializes in healthy, sustainable eating.

This means that most of the tofu is primarily fortified with calcium. “It’s a great source of protein, it’s a complete protein and rich in lysine, an essential amino acid that may be lacking in vegan and vegetarian diets,” she says.

According to the USDA, 100 grams (approximately 3.5 oz) of tofu contains:

  • 94 calories
  • 9.4 g of protein
  • 5 g fat
  • 2 g of carbohydrates
  • 2.4 g of fiber

    Tofu also has no sugar and 176g of calcium, which is over 17% of what you need in a day (and you’ll probably be eating over 3.5 ounces of it anyway).

    OK, so what is tempeh?

    tempeh on wooden plate

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    Tempeh is also a block that can be sliced ​​and cooked, but it is made from soy, as opposed to soy milk.

    “A lot of times if it’s really high quality tempeh, you can see the beans in the block,” Cannon explains. “The marks really vary, and if they are processed more, they will look like a simple globe.”

    The critical difference, nutritionally speaking: soybeans are fermented before being pressed. “Fermentation is the process of using bacteria and yeast to break down carbohydrates naturally found in food,” explains Cannon. This places tempeh in the category of probiotic foods, alongside certain yogurts and other fermented foods like kimchi.

    “Any fermented food is good for gut health, and that also applies to tempeh.” Like tofu, tempeh is a complete protein and rich in lysine.

    According to the USDA, 100 g (approximately 3.5 oz) of tempeh contains:

    • 195 calories
    • 20 g of protein
    • 11 g fat
    • 8 g of carbohydrates

      While the USDA does not list a fiber count, Tofurky Organic Soy Tempeh lists 4g of fiber in a 3oz serving, as well as no sugar or sodium.

      So, should you choose tofu or tempeh?

      Either (or both) is good to eat two to three times a week, Cannon says. “They are quite similar nutritionally,” she says. Neither has a strong taste, and so they take on the flavor of whatever sauce or seasoning you use to make them, she says. “It really depends on how you are feeling.”

      Whichever you choose, Cannon says, look for organic, non-GMO soy products, as conventional soy growing practices involve a lot of pesticides, which have therefore been linked to cancer.

      Still can’t make up your mind? Here’s a side-by-side comparison:

      Benefits of tofu:

      1. It tends to be cheaper than tempeh (for example, a national chain currently offers it for around $ 2 / lb, compared to $ 3.50 for half a pound of tempeh, although prices vary).
      2. It absorbs the flavor of sauces more easily than tempeh and therefore can be marinated for a short time.
      3. The silky textured tofu is also great in a smoothie.
        1. Benefits of tempeh:

          1. It is richer in protein than tofu.
          2. It is more dense and the texture is closer to meat, if you are looking for a substitute.
          3. It is good for gut health thanks to its probiotics.
            1. Wait, haven’t I heard that soy foods are bad for you?

              You may have heard this, but for the vast majority of us it is not true. “Doctors can tell some people who have had certain types of breast cancer [estrogen receptor positive breast cancer] to avoid soy, ”says Cannon. Yet current thinking is that not only soy do not increase the risk of breast cancer, it may possibly decrease it.

              The confusion, according to the Oncology Nutrition practice group at the American Academy of Nutrition and Dietetics, is that while soy contains phytoestrogens (isoflavones, which are structurally similar to estrogen), it does not contain estrogen. -even. In any case, whole soy food products do not contain a lot of isoflavones.

              Supplements, however, can be a different story: Supplements contain more isoflavones, according to the Mayo Clinic, and there may be a cancer link at higher amounts. So with tofu and tempeh, like all other foods, it’s best to eat them in the least processed form you can find, Cannon says.


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