Tempeh- The Staple Of A Plant-Based Diet

Plant-Based Meal
Plant-Based Meal
Plant-Based Diet
Plant-Based Diet

A part of the traditional Indonesian cuisine, tempeh is a highly nutritious food made from fermented soybeans. It is rich in protein, vitamins and minerals.

Let us explore into the properties and health benefits of tempeh in this article.

How Is Tempeh Made?

Although standard tempeh is made from fermented soybeans, it can also be made using other ingredients like wheat, other beans, or a combination of wheat and soybeans. After the base ingredient is fermented, it is pressed into a compact cake that has a firm and dry texture but is chewy.

Tempeh has a subtle nutty flavor and it is often marinated to give it some hearty flavor.

What Are The Nutrients In Tempeh?

Tempeh has an impressive nutrient profile. The following are the nutrients contained in tempeh:

  • Protein
  • Calories
  • Carbs
  • Sodium
  • Fat
  • Iron
  • Calcium
  • Vitamin A
  • Magnesium
  • Phosphorous
  • Manganese
  • Vitamin B3

Tempeh is more compact than other soy products and it is a better protein source than many plant-based foods.

What Are The Special Features Of Tempeh?

Here are the special features of tempeh:

Rich Protein Content 

Tempeh has high protein content. From what is known from studies, diets rich in protein can stimulate thermogenesis causing an increase in metabolism. You can burn more calories after every meal.

High protein content in your diet can increase the fullness and help in appetite control.

Soy protein may be equally effective as animal-based proteins in appetite control. In 2014, a study was conducted on 20 obese men. They were asked to follow a high-protein diet that includes soy protein or meat-based protein.

After two weeks, it was noted that both soy-based and meat-based diets contributed to weight loss. The participants reported that they experienced an increase in fullness and a decrease in hunger. The effects were nearly the same for men that followed meat-based and soy-based diets.

It May Help Reduce Cholesterol Levels

Tempeh is made by fermenting soybeans that contain isoflavones, a plant compound. Soy isoflavones are linked to a decrease in cholesterol levels.

One review of 11 studies found that soy isoflavones were useful in reducing LDL cholesterol and total cholesterol levels in our body.

It Is Rich In Prebiotics 

Because tempeh is fermented using fungus and is often eaten after cooking, it tends to be low in probiotics. However, tempeh is rich in prebiotics, a type of fiber that promotes the growth of beneficial bacteria in our digestive system.

Tempeh is a highly nutritious plant food that offers many health benefits but it may not be suitable for all. People with a soy allergy should avoid tempeh made of soy in their meals.