How the diets react
Diet Ratings
Tempeh contains 9-11g net carbs per 100g from fermented soybeans. Incompatible with strict keto carb limits; exceeds daily allowance in modest portions.
Tempeh is a whole-food fermented soy product. Fully plant-based, nutrient-dense, minimally processed, and an excellent protein source for vegans.
Tempeh is made from fermented soybeans. Soy is a legume explicitly excluded from paleo diet. Fermentation does not remove the legume classification.
Fermented soy product providing complete protein and probiotics. While not traditional to Mediterranean region, it aligns with plant-based protein emphasis and is minimally processed. Modern Mediterranean adaptations include it.
Strict traditionalists argue tempeh is not Mediterranean and prefer legumes like lentils and chickpeas as primary plant proteins. However, contemporary Mediterranean diet interpretations embrace non-traditional plant proteins.
Tempeh is a fermented soy product derived entirely from plants. It violates the core carnivore principle of consuming only animal products. Contains plant-based proteins and carbohydrates incompatible with carnivore diet.
Tempeh is made from fermented soybeans. Soy is explicitly excluded from Whole30 as a legume. Not compliant.
Tempeh is made from fermented soybeans. While fermentation reduces some GOS (galacto-oligosaccharides), Monash University testing shows tempeh contains moderate GOS at standard servings. Low-FODMAP at restricted portions (approximately 100g or 3.5 oz).
Monash University rates tempeh as low-FODMAP at 100g, but some clinical FODMAP practitioners recommend further restriction due to residual GOS content and individual variation in tolerance to fermented legumes.
Excellent plant-based DASH protein. Fermented soy product with complete amino acids, good fiber, magnesium, and potassium. Low saturated fat. Watch sodium in flavored varieties; choose plain or low-sodium.
Fermented soy provides complete protein but contains significant carbs (~9g per 100g). Requires careful portioning to maintain 40/30/30 ratio. Higher carb-to-protein ratio than animal proteins makes Zone balancing challenging.
Dr. Sears' later writings show more acceptance of fermented soy products due to improved digestibility and probiotic content. Some practitioners rate tempeh higher than tofu for bioavailability.
Fermented whole soy food with complete protein, probiotics, and isoflavones. Strongly emphasized in anti-inflammatory diets. Superior to tofu due to whole soybean retention and probiotic content.
High protein (19g per 3oz), moderate fat (11g mostly unsaturated), high fiber (3g per serving), fermented for better digestibility than tofu. Complete amino acid profile. Nutrient-dense and supports muscle preservation.
Controversy Index
Score range: 1–9/10. Higher controversy = more disagreement between diets.