Tempeh is an Indonesian soybean product that has been around for a long time. It is produced from fermented soybeans that have been cooked and are a popular meat substitute.
Soybeans are soaked overnight and then de-hulled to remove their outer layer, before being boiled and chilled before being combined with a starting culture that includes rhizopus mould spores to create a fermented product. The beans are allowed to ferment for a few days until they solidify into a cake-like structure, a process that takes several days.
Tempeh is not commonly accessible in supermarkets, but it may be purchased at health food stores or ordered online from websites like Amazon. You may also prepare it yourself at home if you want to save money.
Advantages in terms of nutrition
A 100g serving of tempeh has the following nutrients:
- 166Kcal / 697 KJ
- 20.7g Protein
- 6.4g Fat
- 6.4g Carbohydrate
- 5.7g Fibre
- 3.6mg Iron
- 120mg Calcium
- 70mg Magnesium
- 200mg Phosphorus
Tempeh is a dense food, much more so than other soya products, which means it has a higher concentration of protein. Check the labels carefully since the nutritional profile might differ from one brand to another.
Tempeh has a number of health advantages, which are listed below.
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1. It has the potential to improve intestinal health
Tempeh is normally cooked before consumption, and some commercial varieties are also pasteurised, which means that, despite the fact that it is a fermented food, it is unlikely to preserve the helpful bacteria known as probiotics that make it so nutritious.
Tempeh, on the other hand, is high in fibre – specifically, the sort of fibre that is known as prebiotic. This fibre provides food for the good bacteria in the stomach, allowing them to flourish and multiply in quantity. Numerous strains of these gut bacteria create substances known as short-chain fatty acids, which have been shown to have favourable impacts on both the gut and our overall health.
2. It may be beneficial to bone health
Tempeh has a high concentration of bone-friendly elements such as calcium, magnesium, and phosphorus. In addition, the fermentation process used in the manufacturing of tempeh breaks down substances known as anti-nutrients, which may interfere with our ability to absorb some of these minerals from the food we consume. Fermented foods are simpler to digest, and the nutrients they contain are easier for humans to absorb as a result of this.
3. It may be possible to lower cholesterol levels
Soybean products include naturally occurring substances known as isoflavones, which have been linked to lower cholesterol levels in those who consume them on a regular basis. According to studies, this includes a decrease in low-density lipoprotein (LDL), the form of cholesterol that is often referred to as 'bad' cholesterol, as well as a decrease in total cholesterol.
4. It is high in protein
Soya beans are a good source of plant protein since they include all nine of the necessary amino acids that our bodies need for development, repair, and other processes such as immunity. This makes them a good choice for those who follow a plant-based diet.
Tempeh is particularly high in protein, which is well-known for having a filling and satiating effect. As a result, it is an excellent dietary addition for individuals wishing to limit their hunger and maintain a healthy weight.
5. A source of antioxidants that are protective
Soy isoflavones are potent antioxidants, and as a result, they assist to reduce the damage caused by molecules known as free radicals, which is referred to as oxidative stress. Studies have shown that isoflavones may assist to lower oxidative stress, and that tempeh may be particularly beneficial in this area.
Is tempeh suitable for all people?
Tempeh, like other fermented soya foods, is usually considered to be harmless for the majority of individuals, unless they have a soy allergy, in which case they should avoid it entirely. Soybeans are also regarded to be goitrogenic, which indicates that they have the potential to interfere with the function of the thyroid gland. Despite the fact that this impact is low in reality, if you have thyroid disease, you may want to limit your consumption.
It is possible that those who suffer from histamine sensitivity may benefit by restricting their intake of fermented foods such as tempeh, since these foods contain relatively high quantities of histamine.
Increasing evidence from animal research suggests that soya intake may be linked to some malignancies in recent years, prompting debate over the food. The European Food Safety Authority has established that soy isoflavones do not have a negative effect on the thyroid, breast, or uterine in postmenopausal women, which lends credence to the food's nutritional value.
It is possible that some of the beneficial nutrients found in soy are not absorbed because of the presence of anti-nutrients such as trypsin inhibitors and phytates in soy. This is why traditional soya products such as tempeh and miso, which are fermented before being cooked, might have a higher nutritional value than other soy products.
