What is tempeh?
True, tofu is king in the soy-based protein world. But tempeh is the healthier option of the two; the soy-based protein is also packed with fiber and other nutrients. Chowing on regular tofu offers up some hefty protein, but tempeh is the entire bean: protein, fiber, antioxidants and more.
Tempeh is a fermented soy food that originated on the island of Java in Indonesia. It has a less watery texture than tofu, and in comparison, a more distinct flavor as well. Steaming, baking, and frying are all popular ways of preparing tempeh in many countries. Tempeh is also commonly incorporated into stews, soups, and grilled kebabs. It can be baked, grilled or fried, and because it is a firm, compact block, it can be sliced, crumbled or cooked whole.
Another benefit of tempeh is that it’s fermented, which can help if you cannot eat beans or other gaseous proteins. The enzymes in tempeh pre-digest the carbohydrates, the protein and the fat, so it’s much easier to digest and a great substitute to legumes, for example.
Tempeh is a complete protein food that contains all the essential amino acids. It is very nutritive and contains many health promoting phytochemicals such as isoflavones and saponins. Tempeh fermentation produces natural antibiotic agents but leaves the desirable soy isoflavones and most of the saponins intact. Isoflavones have many health benefits: they strengthen our bones, help to ease menopausal symptoms, reduce risk of coronary hearth disease and some cancers. Tempeh has all the fiber of the soybeans and gains some digestive benefits from the enzymes formed during the fermentation process. Since it’s fermented, you can eat it, even if you cannot eat beans or other gaseous proteins. The enzymes in tempeh pre-digest the carbohydrates, the protein and the fat, so it’s much easier to digest and a great substitute to meats and beans. It serves as a meat replacement in multiple dishes and be used as creatively as you wish.
Here are some more of its benefits:
Restores balance in your digestive tract
Because tempeh is a fermented plant-based food source, it contains a decent dose of probiotics, which helps to restore the balance of intestinal flora in your digestive tract. This helps to prevent candida overgrowth, bloating and diarrhea, as well as eliminating any harmful bacteria in the gut.
Helps to lower cholesterol
Tempeh is high in fiber, as well as containing powerful isoflavones and Vitamin B3, which work together to lower cholesterol. Studies have proven that tempeh, eaten a few times a week, can significantly lower LDL (bad) cholesterol levels, restoring balance and reducing the risk of heart disease.
Strengthens teeth and bones
One cup of tempeh meets 16% of your daily recommended amount of calcium, as well as offering a good dose of Vitamin K. This combination helps to repair brittle bones as well as keeping bones strong and hard.
Reduces muscle spasms
Potassium and magnesium are found in tempeh, which helps to reduce muscle cramps, tension, and fatigue. They also improve circulation, which helps muscles to recover quicker, especially after a workout.
Boosts red blood cell count
Tempeh is a rich source of iron, which helps to boost red blood cell count and leads to increased oxygen levels in your body. One cup meets 25% of the daily requirement of iron, which makes tempeh one of the highest plant-based sources of this blood-healthy mineral.
Promotes weight loss
The high fiber and protein content of tempeh makes it an excellent food source to support weight loss. It promotes regularity of bowel movements, releasing excess waste and toxins, as well as containing natural diuretics such as potassium and magnesium to eliminate excess fluid.
It help manage hypertension
Low sodium intake is important for managing high blood pressure, which makes tempeh an excellent choice for reducing the symptoms of hypertension. It offers a low dose of sodium and contains potassium, iron, and magnesium, which have been proven to reduce blood pressure.
Reduces the symptoms of PMS
Tempeh contains powerful isoflavones, which have been proven to reduce the hot flashes, cramping and bloating associated with pre-menstrual syndrome. The high dose of magnesium further helps muscles to relax and improves blood flow, helping to prevent cramping and pain associated with menstruation.
Repairs and builds muscle tissue
One cup of tempeh provides 31 grams of pure, plant-based protein, which makes it an excellent supplement in repairing and building muscle tissue. It also contains zero cholesterol, which makes it a better choice than meat for creating lean, mean muscles.
Prevents diabetes
Manganese is an essential mineral in reducing the risk of developing diabetes, as well as managing it if you are already its victim. It helps to increase the amount of digestive enzymes produced during the digestive process, which improves nutrient absorption, but also limits the rate at which carbohydrates and sugar are absorbed into the blood.
Reduces inflammation
A delicious slice of tempeh contains magnesium, potassium, antioxidants and polyphenolic compounds that reduce inflammation throughout the body. Inflammation is usually a sign of poor health, which makes tempeh a great ally in restoring your body to a healthy state.
Boosts brain health
The rich source of iron combined with incredible antioxidants helps to increase oxygen flow to the brain, as well as preventing oxidative stress. This helps to improve cognition function and memory retention. The potassium, magnesium, protein and highly alkalizing compounds of tempeh make it a great source of nutrition for a healthy brain.