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Tofu and tempeh are very famous local foods in Indonesia. Besides being easy to find and affordable, these two foods made from soybeans are also highly nutritious so they have many benefits for the body. Then if you want to lose weight, are tempeh and tofu suitable for your daily diet?
The nutritional content of tempeh and tofu
Based on data on the composition of Indonesian food from the Indonesian Ministry of Health, 100 grams of tempeh and tofu have different nutritional content.
Nutritional content in 100 grams of tempeh:
- Energy: 150 cal
- Protein: 14 grams
- Fat: 7.7 grams
- Carbs: 9.1 grams
- Fiber: 1.4 grams
- Calcium: 517 mg
- Sodium: 7 mg
- Phosphorus: 202 mg
Nutritional content in 100 grams of tofu:
- Energy: 80 cal
- Protein: 10.9 grams
- Fat: 4.7 grams
- Carbs: 0.8 grams
- Fiber: 0.1 grams
- Calcium: 223 mg
- Sodium: 2 mg
- Phosphorus: 183 mg
Although both are made from soybeans, it can be seen from the information above that in terms of nutritional content,tempeh is more nutrient dense than tofu. The amount of calories, protein, carbohydrates, and fat in tempeh is more than tofu. Tempe also has much higher fiber than tofu.
Meanwhile, tofu contains more minerals derived from coagulant compounds that solidify soybean juice. Tempe vitamin content comes more from fermentation.
Then, which one is more suitable for losing weight?
Tempeh and tofu are both basically good sources of vegetable protein for weight control. Therefore, both are okay if eaten for those of you who are losing weight.
Various studies have shown that a diet high in vegetable protein can increase the body's metabolic work to burn more calories at each meal.
Eating high protein foods can also help control your appetite by making you feel fuller faster and for longer, reducing hunger. A study even notes that soy protein is as effective as animal protein at suppressing appetite.
Even so, reported from Livestrong, soy protein has a greater effect on weight loss than other types of protein. One study found that people who got their protein intake only from processed soy foods had less body fat mass and lower cholesterol levels than people who got their protein intake from meat.
In addition, tempeh and tofu are also low-fat and low-calorie foods. So, do not be surprised if eating tempeh and tofu do not make it easy to gain weight.
But of course, make sure the way you process the tempeh and tofu is correct if you want to lose weight. Do not cook tofu and tempeh by frying them in a lot of oil, but simply by frying them, sautéing, boiling, roasting, or steaming.
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