Plant-based meat options are having their second within the solar, even for shoppers who aren’t full-time vegetarians or vegans.
Did seven in 10 Americans eat plant-based meals and return for extra? Of the households shopping for plant-based meals, 80% are repeat patrons.
Health is a main purpose individuals go plant-based, and science backs that selection. Eating extra plant-based meals will help you scale back sure well being dangers, like coronary heart illness and hypertension.
Fortunately, there are many meat options to discover. One in style comparability is tempeh vs. tofu vs. seitan — the plant-based trifecta.
Let’s dive in.
Plant-Based Proteins Explained
According to the Institute of Medicine, protein ought to make up 10% to 35% of your energy. This contains plant-based proteins.
What is tofu?
Tofu, or bean curd, is a well-liked meat substitute consisting of soybeans and water. The soy-water combine turns into tofu if you add a coagulant, which thickens and binds the combination.
There are three sorts of tofu coagulants:
Each has a unique chemical impact on soy protein. Scientists are learning all three to study which makes one of the best tofu.
TL;DR: Tofu consists of soybeans and water which are made right into a paste with a binding agent.
What are the various kinds of tofu?
Tofu will get more durable if you press extra water out of it. The tofu trade has sorted tofu’s completely different hardnesses into three primary sorts:
- Silken tofu (additionally referred to as “soft tofu”) has a creamy texture. It’s a well-liked ingredient in plant-based desserts and sauces.
- Medium tofu is the softest type of tofu to come back in a strong block.
- Firm tofu has the bottom water content material and crumbliest texture. You discover it in stir-fry dishes and even baked items.
Most industrial tofu has one in all these labels or a variation. “Medium-firm” or “extra-firm” are in style choices.
In the tip, although, tofu is a spectrum. The extra water you press out, the firmer it will get.
What are the dietary advantages of tofu?
Tofu is soy, which affords a protracted checklist of well being advantages. For instance:
Different sorts of tofu have completely different diet profiles. For instance, firmer tofu has a better protein content material than softer tofu. It’s denser, so it accommodates extra soy per sq. inch.
You can discover particular within the MyFitnessPal app. It may even encourage you to strive a brand new sort!
TL;DR: Tofu is nice to your coronary heart well being and will help your physique meet its diet wants and construct muscle.
What is tempeh?
Tempeh is one other soy-based plant protein. It historically comes from Indonesia, the place it’s nonetheless the preferred soy product.
Making tempeh begins by soaking the soybeans, usually in a single day, then boiling, draining, and fermenting them. The boiled soybeans are then combined with a fungus referred to as Rhizopus oligosporus. Some individuals name this “tempeh starter.”
The fermentation course of takes a day or two. During that point, a white mould grows over the beans. It binds them into a big sheet, which you’ll be able to minimize and cook dinner.
TL;DR: Tempeh is fermented, soaked soybeans made right into a strong block.
Is tempeh tofu?
Tempeh and tofu are each soy-based and value attempting when you’re focused on a plant-based food plan and might eat soy. But no, tofu and tempeh will not be the identical meals.
Tempeh is fermented, so it has a unique style and texture. The fermentation course of additionally modifications the dietary profile.
Let’s take a look at the dietary distinction between tempeh and tofu. Using the MyFitnessPal app, we will evaluate 3 oz. servings of tempeh and agency tofu.
The tempeh has:
- 16 g extra carbs
- 0.5 g extra fats
- 10 g extra protein
So, within the tempeh vs. tofu protein face-off, tempeh is the clear winner. Tempeh additionally has extra dietary fiber, potassium, and vitamin A.
But vitamins aren’t the one consideration. Tempeh has a stronger style. It’s recognized for its daring and nutty taste, whereas tofu is famously impartial and takes on a dish’s spotlight flavors.
TL;DR: Tempeh or tofu? Tempeh wins for protein and accommodates extra carbs than tofu. It additionally has a stronger style.
What is the dietary profile of tempeh?
A 3 oz. serving of tempeh accommodates:
- 18 g of protein
- 18 g of carbs
- 4.5 g of fats
Most of the fats in tempeh is unsaturated, with a ratio of about two grams of unsaturated to at least one gram of saturated. There aren’t any trans fat.
What is a gluten-based different to tofu? The reply: seitan
If you might have celiac illness — or any gluten intolerance — you’ll wish to skip this part. But in case your physique is okay with wheat, it’s time to strive seitan, a vegan protein constructed from wheat gluten.
You get seitan by extracting the gluten from wheat and mixing it with water. Add some spices, and voilà! Seitan.
Protein from gluten. Who knew?
Turns out, the traditional Chinese. Legend says Buddhist monks created seitan within the sixth century CE. Even then, it was a strategy to eat more healthy with out lacking out on the advantages of meat.
Seitan’s texture is a lot like rooster that some individuals name it “wheat meat.” It’s excellent if you would like a meals like tofu with out tofu’s silky mouthfeel. It additionally makes substitute for tempeh if a nutty style isn’t your favourite.
The predominant draw back? Seitan doesn’t embody lysine, an important amino acid. Technically, which means seitan isn’t a full protein. But don’t fear, it’s nonetheless wholesome — you simply want different sources of proteins, too.
TL;DR: Seitan is actually wheat gluten, often with spices added.
Is seitan processed?
Seitan is a processed meals, which means it’s altered from its pure state. To create seitan, you should extract the gluten from its pure state inside the wheat.
That stated, some seitan is extra processed than others. Store-bought seitan contains extra preservatives so it could possibly attain you safely.
You can even purchase flavored seitan. Those merchandise may include sauces with added sugar, oils, and different elements. Always verify the elements checklist for what sort of seitan you’re shopping for and what’s been added.
If you need minimally processed seitan, your finest wager is making it at house. The main ingredient is significant wheat gluten, which you should buy in specialty shops.
TL;DR: Store-bought seitan is often processed, however you may make it at house.
What are the seitan macros?
A 3.5 oz. serving of seitan accommodates:
- 6.6 g of carbs
- 5 g of fats
- 17 g of protein
The closest comparability, meat substitute-wise, is tempeh vs. seitan. Tempeh has barely much less protein, fewer carbs, and fewer fats.
Compared to tofu, seitan has considerably extra protein. Tofu accommodates 7.6 g per 3.5 oz. serving. Seitan additionally has extra carbs, making it a trade-off for some individuals.
Which Meat Alternative Is Right for You?
So, seitan vs. tofu vs. tempeh. Two are soy-based, and one is wheat-based. All are versatile and have comparable macro profiles. Which to decide on?
As with most issues food-related, it relies on you. Your diet wants ought to decide your selection of meat substitute. Of course, your sense of style can play an element, too.
Meat options take up the flavour of no matter you cook dinner them with. They’re type of well-known for it. Prepare any of those proteins along with your favourite herbs and spices, et voilà — custom-made protein.
Prepare tempeh, tofu, or seitan along with your favourite herbs and spices. Instant custom-made protein! And obtain MyFitnessPal for extra plant-based recipe inspiration.
Originally printed November 19, 2019. Updated April 2, 2024