What is the difference between tempeh and tofu

TL,DR: Just because there are newer, shinier options out there, don't count out everyone's old favorites. Considering even meat-eaters could benefit from regularly eating plant-based meals MeatlessMonday , anyone?!

Tempeh is made from fermented soybeans that have been soaked, hulled, cooked, and then molded into a patty-like shape. Of course, there's some variation in the shape the cooked soy beans get molded into, like tempeh sold in bacon-like strips. While fermented soybeans are the main ingredient, tempeh often contains any or all of the following: quinoa, barley millet, flax seed, brown rice, sesame seeds and spices.

This means sometimes tempeh is gluten-free, but other times it is notHave you ever been cheated on during the holiday season? Most tempeh products wily either "gluten-free" or "contains wheat" on the package, so if you're Celiac make sure to do your label-reading before adding it to your grocery cart.

The taste of tempeh is often described as "earthy," "hearty," or "nutty," and when cooked, it's a bit chewy. Tempeh is a little like mushroom lattes — you either love it or hate it. Tofu is also a soybean product, but while tempeh is made directly from cooking and fermenting soybeans, tofu is made from condensed, unfermented soy milk that's been processed into solid white blocks.

It can be a little hard to visualize, so think about it this way: You know the pulp that's left over when you make almond milk? Tofu is essentially made by combining this "pulp" with a thickening coagulant and water. That's why tofu is sometimes considered more processed than tempeh.

You can get tofu in a variety of textures such as "silky," "firm," and "soft," but it usually has a Jell-O-like jiggle. And while tofu can be sold spiced, it's generally flavorless. Tofu on the other hand has a more neutral flavor and absorbs the taste of the other ingredients or spices it's combined with. It can be used in smoothies, stir-fries, soups Tofu is available in several different textures ranging from the softest silken tofu to the most dense and solid extra firm tofu.

Some very noticeable differences between tempeh and tofu are the taste and texture. While both products are mild, tempeh boasts a slight nutty or earthy flavor. Contrarily, tofu is almost completely bland and tasteless. Both tempeh and tofu rely on the other ingredients they are cooked with for flavor, and act like sponges to absorb the seasonings or sauces they are prepared with. Generally, tempeh has a firmer and drier consistency, whereas tofu is smooth and moist and must be stored in water to prevent it drying out.

Even though both tempeh and tofu are significant sources of protein, tempeh generally has more protein since it is derived directly from soy beans, not soy milk. Similarly, tempeh also has more fiber than tofu because it is less processed and made from the whole beans. In terms of calories, tofu is almost half as caloric as tempeh, but both still have less fat and calories than their animal protein counterparts.

Tofu offers approximately 17—21 mg of isoflavones per 3-ounce gram serving, while tempeh provides 10—38 mg in the same serving size, depending on the soybeans used to prepare it 8.

Research associates increased soy intake with a decreased risk of heart disease because of its effects on cholesterol and triglycerides 7 , 9 , Specifically, one mouse study found that nutrient-enriched tempeh decreased both triglyceride and cholesterol levels For example, a rat study demonstrated that tofu and soy protein significantly lowered triglyceride and cholesterol levels Additionally, a study in 45 men noted that total cholesterol and triglyceride levels were significantly lower on a tofu-rich diet than on a diet rich in lean meat Tofu and tempeh are rich sources of isoflavones, which have been linked to benefits like cancer prevention and improved heart health.

One distinct difference between tofu and tempeh is that tempeh provides beneficial prebiotics. Prebiotics are natural, non-digestible fibers that promote the growth of healthy bacteria in your digestive tract. Tempeh is particularly rich in these beneficial prebiotics because of its high fiber content In particular, one test-tube study found that tempeh stimulated the growth of Bifidobacterium , a type of beneficial gut bacteria Tempeh is particularly rich in prebiotics, which are non-digestible fibers that feed the healthy bacteria in your gut.

You can find tofu canned, frozen, or in refrigerated packages. It typically comes in blocks, which should be rinsed and pressed prior to consumption. The blocks are often cubed and added to dishes like stir-fries and salads , but they can be baked as well. Tempeh is equally versatile. Tempeh and tofu are nutritious soy-based foods that are rich in isoflavones.

However, tempeh is rich in prebiotics and contains significantly more protein and fiber, while tofu boasts more calcium. Regardless of which one you choose, eating either of these foods is a great way to increase your isoflavone intake and promote your overall health. Despite its popularity, soy remains a controversial food.

This article examines the evidence for and against eating soy.