Are they helpful, hurtful, or somewhere in between? Now that you understand the nutritional value of these foods, you might be wondering how soy products like tofu affect diabetics on a chemical level. Tofu on the other hand contains only 2.3 grams of total carbs but supplies almost 9 grams of protein to your meal, so don’t be afraid to incorporate it freely into your low carb diet. Chickpeas (1/2 cup): 8.9 g protein, 28.5 g total carbsĬhickpeas, lentils, and kidney beans all carry close to 20 grams (or more) of carbohydrates in just a half cup serving.Īnd although these legumes tend to contain more fiber than tofu or tempeh do, they are still members of the “high carb” club and should only be eaten in small moderated portions.Lentils (1/2 cup): 8.9 g protein, 19.9 g total carbs.Kidney beans (1/2 cup): 7.7 g protein, 20.2 g total carbs.Tempeh (1/2 cup): 19.9 g protein, 7.6 g total carbs.Firm tofu (1/2 cup): 8.9 g protein, 2.3 g total carbs.Just take a look at the differences in protein and carbs between these protein-dense plant foods: Comparing Vegetarian Protein sourcesĪside from tree nuts, most vegetarian protein options fall into the category of beans and legumes, which are often high in carbs. That being said, soy products like tofu and tempeh are much lower in carbs than other non-meat protein sources. Unlike the silken and firm tofu, tempeh contains a higher dose of carbs (more than 7 g), so it’s wise to stick to the recommended serving size of a half cup at a time. The tradeoff with tempeh is the amount of carbohydrates in each half cup serving. Tempeh is also rich in fats, which aid in stabilizing your blood sugar levels and keeping you fuller for longer after a meal. You can see that tempeh is especially high in protein, with close to 20 grams of protein per serving. Unlike whole soybeans, tofu doesn’t carry much fiber but it does pack a lot of protein! Since soy products are known for their high protein content, let’s verify that by looking at the nutrition facts for a few different kinds of tofu. It does have a stronger flavor than tofu, but like tofu, makes an acceptable vegetarian protein option for any savory dish. It is firmer, denser, and higher in protein than tofu is. Tempeh, tofu’s distant cousin, is made directly from soybeans themselves rather than from soymilk. This adaptability makes tofu easy to incorporate into recipes. Tofu doesn’t have much flavor on its own instead it takes on the flavor of whatever seasonings or sauces you’re cooking in. Soft tofu, called silken tofu, has the consistency of gelatin and it can blend well into desserts, smoothies, and sauces to create a light, creamy texture.Īs you might guess from the name, firm tofu is more firm and is commonly used as a meat substitute in soups, salads, stir-frys, and sandwiches. To make tofu, soy milk is shaped and condensed until it is firm enough to be eaten.
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