7 Health Benefits Of Tempeh

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Tempeh is Made from fermented soybeans, It is a traditional Javanese food . It is made by fermenting soybeans into a cake form In order to make this a fungus, Rhizopus oligosporus or Rhizopus oryzae, is used in the fermentation process and is also known as tempeh starter.

tempeh benefits

On the islands of Java, Indonesia it is a staple source  of protein. Although it is made from soybeans, It is a whole different soybean product with nutritional qualities and different characteristics and texture. Its earthy flavor becomes more pronounced as it ages. Tempeh recipes are famous all over Indonesia and below are the seven health benefits of tempeh.

7 Health Benefits Of Tempeh

Supports Bone Health

Tempeh may support bone health as it is rich in bone building minerals like calcium, magnesium, phosphorus. The fermentation process which is involved in the production and fermentation of tempeh Breaks down compounds which are known as anti nutrients and they inhibit our uptake of some of these minerals which makes fermented food easier to digest and easier for a body to absorb its nutrients.

Rich In Protein

Tempeh is made from soybeans which are a wonderful source of plant protein. It provides us with all nine of essential amino acids which are required for growth and repair. Some studies suggest that high protein soy snacks provide a satiating effect and help in Appetite control.

Rich In Nutrients

It is a good source of irin, manganese, phosphorus and calcium. It is also low in sodium and carbs Excellent source of protein. It also contains niacin and riboflavin. Tempeh is Rich in probiotics and influences the gut microbiota Bacteria that reside in the digestive system, this leads to increased stool frequency, reduced inflammation and beneficial gut health.

Promotes Heart Health

This superfood is rich in soy isoflavones, which are a class of compounds that have been extensively studied for their beneficial role in heart health. As they can reduce total and LDL cholesterol levels, both of which are major risk factors for heart disease . It not only reduces cholesterol but lowers triglyceride levels as well .

Good Source Of Antioxidants

Powerful compounds that can help fight free radicals and prevent oxidative damage to the cells are called antioxidants and tempeh is an excellent source of antioxidants. In tempeh Soy isoflavones are found which act as antioxidants in the body to help fight free radical damage.

Helps In Managing Cholesterol

Eating foods which are soy based can slightly reduce your low-density lipoprotein (LDL, or “bad”) cholesterol level, Tempeh is a soy product which is nutrient dense and contains high amount of protein, vitamins and minerals. All of these contribute in lowering  cholesterol levels and managing them.

Helps In Weight Management

Tempeh contains fibre And having a fibre rich diet helps in keeping yourself full for a longer period of time and helps in keeping the appetite in control. This Indonesian dish is high in soy protein, which can promote satiety, reduce hunger and increase weight loss and so helps in weight management.

How to eat it?

There are numerous tempeh recipes in existence for this nutritious and delicious food. It is usually marinated, stir fried or cooked. It can also be added to salads or can be cooked into curry. One the most delicious tempeh recipe is tempeh bacon, as tempeh has the same consistency as bacon, it can be fried and also eaten by making it into a sandwich. Tempeh is also usually sautéed, steamed and baked. You can use it into a wide variety of dishes.

Tempeh Vs Tofu?

 Both tempeh and tofu are processed soy products, the texture of tempeh is chewy, nutty and it has a earthy flavor whereas tofu is soft and absorbs the flavor of the food it is cooked with. So now the question arises tempeh vs tofu, which one is a better option?

Both tofu and tempeh are plant-based protein but tempeh is generally considered to be the healthier option due to its rich nutrient profile and it contains more protein, fibre, and vitamins than tofu

Tofu is available in a variety of textures, including firm, soft, and silken and tempeh has a nutty texture. Tofu is often pressed into solid white blocks and tempeh is cut into thin slices. So if you’re wondering about tempeh vs tofu, it is tempeh which should be introduced in your diet.

Can You Eat Tempeh During Pregnancy?

Eating soy foods like tempeh during pregnancy promotes better mood and Controls blood sugar levels. It is also Excellent source of protein and pregnant women are advised to take sufficient amount of protein in their diet. It also protects from anemia in pregnancy which is common. Anemia leads to weakness, fatigue, Headache and more. Eating tempeh can boost nutritional intake of pregnant women. It can be eaten in moderation and it Is safe to include it in your diet as it can prove good for the developing baby as well.

Dietary Restrictions

Although it is generally recognised as safe to eat, you should avoid it if you have a soy allergy as it could trigger allergic response like swelling, hives and difficulty in breathing. As soy products are made from soybean which is considered goitrogenic, meaning They interfere with the activity of thyroid glands, So if you have any thyroid condition it is advisable to have tempeh in moderation.

Also if you are someone with a histamine intolerance it is best to limit the amount of fermented foods like tempeh as this food contains high levels of histamine .

All in all, tempeh is a nutritious food which can be added to your diet.

References:

https://pubmed.ncbi.nlm.nih.gov/33569911/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723656/

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