Original Tempeh is a fermented soy product that is a popular vegetarian meat substitute. High in protein, prebiotics, and a variety of vitamins and minerals, Tempeh is a versatile ingredient that comes with a variety of health benefits.
Tempeh has a dry texture, hard but soft when eaten. Tempeh can also be processed into various types of dishes, including fried Tempeh, Mendoan, sauteed Tempeh, and bacon Tempeh.
Just like other plant protein sources, Tempeh is a popular choice among vegans and vegetarians because it is rich in nutrients. In addition, Tempeh also contains nutrients that are high in protein, vitamins, and minerals but low in sodium and carbohydrates.
Nutrition Content of Tempeh
Tempeh is a good source of protein, iron, manganese, phosphorus, magnesium, and calcium. However, it is low in carbohydrates and sodium. Summarized from the Healthline page, a 3-ounce (84-gram) serving of Tempeh contains the following nutrients:
- Calories: 162
- Protein: 15 grams
- Carbs: 9 grams
- Total fat: 9 grams
- Sodium: 9 milligrams
- Iron: 12% of the RDI (recommended nutritional intake)
- Calcium: 9% of the RDI
- Riboflavin: 18% of the RDI
- Niacin: 12% of the RDI
- Magnesium: 18% of the RDI
- Phosphorus: 21% of the RDI
- Manganese: 54% of the RDI
Because it is denser than other soy products, Tempeh provides more protein than some other vegetarian alternatives. Tempeh is also a good source of calcium. Tempeh weighing 166 grams contains about 2/3 of the calcium found in a cup of whole milk.
Here are some of the benefits of Tempeh
Lowering blood sugar
Tempeh can be an alternative to lower blood sugar. Soybeans, which are the basic ingredients of Tempeh, contain isoflavones and fiber. This content is able to control blood sugar stability and improve insulin resistance. In addition, it can help reduce the risk of diabetes and also contains manganese to help produce digestive enzymes and aid in the process of gluconeogenesis.
Tempeh is a food that is rich in fiber and good for lung health. Lung health is affected by the way fiber and fatty acids enter the bloodstream. After that, the fiber will strengthen the immune cells in the lungs to have a weaker allergic reaction.
Tempeh contains polyphenol and isoflavone compounds which are in charge of inhibiting the production process of cancer cell blood vessels. A study found that consumption of isoflavones can reduce mortality in women with breast cancer. 4 4. Reducing the risk of Parkinson’s disease is characterized by abnormal work of the central nervous system.
This nerve damage causes dopamine levels to drop in the body. The niacin contained in Tempeh can prevent the risk of Parkinson’s disease. Niacin itself is a type of vitamin compound that plays an important role in brain health and other neurological disorders
Bits of help reduce stress and chronic illness
Soy isoflavones also have antioxidant properties and can be beneficial in reducing oxidative stress and chronic disease.
Helps increase bone density
Tempeh contains high calcium and can help increase density and prevent bone loss