Tempeh is a traditional dish from Indonesia that is made by fermenting soybeans with a specific fungus. The benefits of tempeh are attracting many health enthusiasts. It is usually made of soybeans and fermented with a certain fungus. But there are other varieties of tempeh, too, based on the other ingredients added. Tempeh is the best protein source for those who want to eat only plant-based foods. What benefits does tempeh offer? In how many ways can you cook tempeh? Here, we answer these questions and help you understand how you can get the best out of tempeh. Keep reading.
What Is Tempeh?
Tempeh is a traditional fermented food from Indonesia. It is made of any kind of soybeans that are held together by fermenting them with a special fungus called Rhizopus oligosporus. It is a aromatic fungal species that adds to the taste and the overall nutrition of soybeans.
The traditional method of making tempeh involves adding the fungus to the soybeans and wrapping the mixture with banana leaves. These packages are then incubated at 30 to 31°C for about 24 hours, which binds the soybeans together
After the incubation period, tempeh is ready to be packaged and sold. Tempeh is not considered a processed food because of this natural process. Pure, original tempeh has a nutty and dry flavor with an earthy undertone.
There are different types of tempeh based on the ingredients added (besides soybeans) that improve the flavor of the final product. The most common additives are flax seeds, oatmeal, cassava fibers, and peanut dregs.
The more exotic ones are grated pumpkin and coconut dregs, but the latter could cause food poisoning as coconut dregs could get contaminated with other unwanted microbes.
Trivia History Of Tempeh: Tempeh originated deep in the roots of Central or East Java as early as the early 1800s. It is one of the few traditional soy-based foods that did not originate from Japan or China.
Given its nutrient profile, tempeh can be called a superfood. Keep reading to find out why.
Nutritional Profile Of Tempeh
- A 100g serving of tempeh provides:
- 166Kcal / 697KJ
- 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 product, more so than other soya products, which means it has a higher protein content. Check labels, as the nutritional profile may differ from brand to brand.
Besides these, tempeh also has various forms of vitamin B, including folate, riboflavin, thiamin, and pantothenic acid. In addition, it also has other essential minerals (iron, manganese, copper, and zinc) in trace amounts.
Rachel Dyckman, Owner and RD at Rachel Dyckman Nutrition LLC, says, Tempeh is an excellent source of complete plant-based protein and can help those who are vegan or vegetarian to meet their protein needs.
How exactly do these nutrients in tempeh contribute to the body's healthy maintenance? Keep reading to find out.
Health Benefits Of Tempeh
Kristin Gillespie, MS, RD, LD, advisor for Exercisewithstyle.com, says, One serving of tempeh is a 3-oz portion. Tempeh can definitely be added to your daily diet at 1-2 servings per day.
Tempeh may greatly benefit your health in the following ways.
1. May Enhance Growth Of Gut Flora
The fermentation of soybeans with a few fungal strains causes the breakdown of phytic acid (an antinutrient that prevents the absorption of nutrients into the body). This helps support digestion and gut flora health. Tempeh can be a probiotic. Tempeh has also shown prebiotic properties, which again support gut flora by stimulating the growth of bacteria like Bifidobacterium and Lactobacillus. This helps improve gut health and prevent related diseases.
2. May Help Preserve Bone Health
Tempeh is rich in calcium, an essential element that is not produced in the body. Hundred grams of tempeh can contribute to at least 10% of your daily recommended calcium intake.
Calcium deficiency may affect bone density negatively. This, coupled with oxidative stress, may cause osteoporosis (weak and brittle bones).On the other hand, children need calcium for proper skeletal growth
A study involving 1793 Italian adults struggling with osteoporosis examined the relationship between dietary calcium intake and bone mineral density (BMD). Of the patients who had low BMD and major fragility fracture, 30.3% had an insufficient dietary calcium intake (<700 mg/day) while 22.7% had adequate calcium intake (¥1200 mg/day)
3. May Lower Oxidative Stress
Tempeh has isoflavones, an antioxidant abundant in soybeans. Many studies suggest that isoflavones prevent free radical damage and lower oxidative stress on the cells.
The isoflavone activity is especially important in postmenopausal women as they are at a higher risk of cardiovascular disease and cancer. In a study, postmenopausal women on a soy-rich diet experienced a significant reduction in oxidative stress. Another study suggests that soy isoflavones may help lower liver damage in mice.
Kristin Gillespie says, This, in turn, may help prevent many chronic illnesses and damage to vital organs, including eyes and skin.
4. May Boost Heart Health
Isoflavones in tempeh work against bad cholesterol in the body. They were found to lower LDL (bad) and total cholesterol levels in the bloodstream. Moreover, this effect was more noticeable in subjects with hypercholesterolemia (high blood cholesterol). The cholesterol-lowering effect of isoflavones and their antioxidant properties may also help lower the risk of cardiovascular disease, including heart blockages. Besides, a study on mice also concluded that tempeh itself may lower cholesterol levels besides exerting hepatoprotective (liver-protective) properties
5. May Help Control Weight
The protein in tempeh makes you feel fuller for longer as it can take a while to digest. This increased satiety can keep you from overeating and helps regulate energy intake. This way, tempeh is a better option than tofu, another soy-based product. While one serving of tofu (100grams) gives only about 8g of protein, the same quantity of tempeh provides 19g of the nutrient. A study suggests that reducing the carbohydrate intake and replacing it with proteins may improve the bodys thermogenesis (heat production), which may help lower body fat. However, more long-term studies are needed in this regard.
6. May Lower Cancer Risk
Isoflavones are phytoestrogens that play a key role in the prevention and treatment of cancer. Genistein, an active isoflavone in soybeans, targets processes involved in cancer development. Another study suggests that genistein and daidzein (also an isoflavone) may help lower breast and prostate cancers by inducing apoptosis (programmed death of cancer cells)
Trivia: The earliest forms of tempeh were made using black soybean which are native to Java. However, as the tofu industry grew on the island, white or yellow soybean could be imported, thus further increasing its production.
You can lower the risk of chronic diseases by eating tempeh. But is it safe for everyone? Let us find out.
How To Use Tempeh?
Tempeh must be cooked either by boiling, frying, or steaming after being seasoned and broken down. You cannot eat uncooked or undercooked tempeh as it does not have any active nutrients and might be harmful. Tempeh usually takes just about 10 to 20 minutes to be fully cooked, regardless of the process used. Frying or sauteing tempeh makes the outer layer brown and crunchy and the inner layers soft and chewy.
Shelly, a blogger, shared her experience about preparing and eating tempeh in her blog. She said, Now, tempeh isnt processed in the same way soymilk, tofu and prepared convenience foods are. Tempeh is a whole food. I feel confident in eating a few ounces of tempeh a day. She added, Many recipes use tempeh that has been chopped or crumbled but the way I use it most often is in bacon form! I can place the bacon strips on a sandwich or crumble it on a salad or chop it into various dishes.
Fun Fact: When tempeh is left out for long periods, it will grow a white, feathery mold, which is the Rhizopus mold that continues growing. This moldy tempeh is also considered perfectly safe and can be used in cooking.
There are many tempeh dishes you can try making. In the next section, we bring to you the three easiest and delicious tempeh recipes. Scroll on.
Is tempeh safe for everyone?
Like other fermented soya foods, tempeh is generally considered safe for most people, unless you have a soy allergy, which means it should be avoided. Soybeans are also considered to be goitrogenic, which means they interfere with the activity of the thyroid gland. Although in practice this effect may be small, if you have a thyroid condition you may wish to limit your intake.
Those with a histamine intolerance may benefit from reducing the amount of fermented foods like tempeh in their diet this is because these foods contain relatively high levels of histamine.
The consumption of soya has become controversial in recent years, with some animal studies suggesting a link with certain cancers. In support of the foods safety, the European Food Safety Authority has concluded that soy isoflavones do not negatively affect the thyroid, breast or uterus in postmenopausal women.
Soya contains anti-nutrients, including trypsin inhibitors and phytates; these may inhibit our absorption of some of the beans valuable nutrients. Soaking or fermenting the soybeans before cooking can minimise these compounds, and this is why choosing traditional soya products like tempeh and miso can provide superior nutritional value