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Tofu vs. Tempeh

Tofu V/S Tempeh!

2022 is all about healthy diets; everyone’s looking out for meat alternatives and obtaining plant-based protein and fiber diets!

A lot of research says many different things about tofu and tempeh, so today, in this article, we know about some amazing facts related to tofu and tempeh. We focus on the health benefits of both the soy-based products, which one is good, and whether we can use them in our regular diets.

Protein-based diets are the new generation diets that are completely vegetarian and vegan diets; these are high in protein and fiber and less in carbohydrates.

Want to lose weight and stay healthy, then follow a vegan food diet and notice extravagant changes. 


Grilled tofu


What is a vegan diet, and what vegan people eat?

A vegan diet is increasing its approach over meat-based diets and opt plant foods as an essential diet. Vegan people don’t consume dairy products, eggs, animal meat, and look forward to eating more of greens and soy-based products. Vegans avoid animal products from different perspectives, such as ethical logic, environmental balance, and maintaining health.

There are different types of vegans, such as dietary vegans, whole food, junk food, raw food, and low-fat raw food vegans. A vegan diet includes fruits, vegetables, lentils, nuts, seeds, soymilk, almond milk, coconut milk, vegetable oils, and bread. Vegans avoid food such as meat, chicken, fish, eggs, honey, and dairy products. 

vegan foods


What is tofu, and what are the health benefits of tofu?

Tofu is a soy product, also called ‘bean curd.’ The idea of tofu came from China; the condensed soy milk is pressed into solid (semi) white blocks, and this is how you get tofu ready. It contains a list of nutrients and is high in protein; it also contains prominent amino acids, which are great for body functioning. 

Tofu has a balanced amount of fat, protein, and carbs that make it the best diet supplement; it also contains vitamins and minerals that work best for the body. Per 100 gms of tofu, a serving contains 8 grams of protein, 2 grams of carbs, and 1 gram fat, which is great in terms of healthy diet options. 

Tofu has amazing nutritional benefits, and in total, it contains only 100 calories, which means eating less and still no feelings of hunger. Tofu endures antinutrients like trypsin and phytates, which helps the digestion process and limit the excess intake of vitamins and minerals. 



NOTE: Do not soak or cook much, as some antinutrients get inactive. 


List of potential health benefits of Tofu:

  1. The natural plant compounds’ isoflavones’ in soybeans are a great way to prevent bone loss and treat symptoms of menopause. 
  2. Soybeans have nutritional supplements’ isoflavones’ that are similar to women’s sex hormone, estrogen. These isoflavones bind or attach with estrogen and bring the same changes in the body as the estrogen does.
  3. Tofu helps in reducing the risk of heart diseases and life-threatening cancer problems. 
  4. Regular intake of tofu helps increase brain functioning and has an amazing influence on memory, great for older adults. 
  5. Include tofu in your diet for 9 to 12 weeks, and you will notice that your skin is tighter and wrinkle-free.
  6. Weight loss is one of the significant benefits of tofu, try it for at least for about 2 to 3 months to see extreme changes.    
  7. One hundred gms of serving of tofu every day can help reduce diabetes.

Healthy woman outstretched arms on morning park


What is tempeh, and what are the health benefits of tempeh?

Tempeh and tofu both are soy products, but tempeh is a trending star these days. Tempeh is an Indonesian soybean product made of cooked, fermented soybeans, whole grains, and some additional flavors to give it a delicious taste. 

Tempeh is the best meat substitute for those who are looking for vegan food ideas. You can stir fry or skewer tempeh if you like it crispy and hot, so people, who want to stop eating meat, can choose tempeh as new vegan bacon and make delicious recipes.

Lightlife is a popular tempeh brand; its original tempeh contains three major ingredients, such as organic soybeans, brown rice, and water. For soy allergic people, they have other options that include whole grains like millet, barley, and plant-based protein as they are soy-free. Per 100 grams of tempeh serving you get, 18 grams of protein, 14 grams fat, 7 grams carb also contains essential vitamins and minerals.



List of potential health benefits of Tempeh:

  1. Tempeh is made through fermentation, which breaks sugar components and phytic acid in soybeans and helps the digestion process work more efficiently. 
  2. Rich in prebiotics, so good bacteria boost the digestive process, decrease inflammation and surge memory and brain functioning.
  3. Tempeh is high in protein, which keeps the body filled with energy for a longer period of time. Tempeh is the best meat alternative, vegan food that maintains appetite and drives down cravings for high carb fast food. 
  4. A regular meal of tempeh can help bring down cholesterol levels and reduce oxidant stress and reduce the risk of chronic diseases. 
  5. Like tofu, tempeh is also good for bone density.

healthy vegan


Which one to choose ‘Tofu’ or ‘Tempeh’?

Both tofu and tempeh are soy-based products and the best plant-based diet products for people who want to quit eating meats. 

  1. Nutritionally both have similar benefits, although there are differences in the fat, protein, and carb percentage. 
  2. Micronutrients in tempeh are higher than tofu. Tofu is made of condensed milk, while tempeh is made up of fermented soybeans; therefore, tempeh is more useful for the digestive system than tofu.
  3. The taste of both soy products is sour and different. You might don’t like or extremely like the taste; it varies from person to person. 
  4. Tempeh is fermented soy food, and this is why it is high in probiotics and good for digestion than tofu. 
  5. Tofu and tempeh are soy products, it is good is women, but men should limit the intake. 

For better diet experiences, marinate or stir fry tofu and tempeh as they get soft and absorb spices and herbs. Both soy products are good for weight loss, but you can still prefer tempeh over tofu as it is high in protein, and it will last your hunger control, comparatively longer time. 

Are you ready to quit eating meat products and choose new vegan foods for healthier living?