5 Wellness Benefits of Tempeh

This delicious fermented food is a great meat substitute.


Healthy Food

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Tempeh is a popular and delicious meat substitute enjoyed by many vegetarians. With its nutty flavor and chewy, yet firm texture, it is an ideal alternative for recreating those favorite meat dishes. 

Tempeh is an Indonesian dish made of fermented soybeans, according to Times Now. The beans are soaked, the outer layer is removed, and then the beans are cooked and cooled before being added to a starter culture for fermentation.

Greener Ideal suggests marinating tempeh, then grilling, sautéing, or baking it. Add sliced tempeh to stir fries, curry dishes, sandwiches, stews, and more. Here are five reasons why tempeh is an ideal ingredient for preparing nutritious and delicious meals.

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Nutrient dense
Tempeh is a great source of protein that actually has more protein than tofu, according to Healthline. A serving of tofu contains 40 percent of the protein as the same serving size of tempeh. There is more good news, especially for vegans. Tempeh is a great source of calcium; one cup of tempeh offers two thirds of the calcium that is in a cup of whole milk. Tempeh also contains loads of vitamins and minerals including magnesium, phosphorus, iron, and it is low in sodium and carbohydrates.

May regulate blood pressure
Eating tempeh could help those with diabetes, according to Times Now. This is because it helps steady blood sugar levels. As a result, tempeh is recommended both for those with diabetes and for people who are trying to get their blood sugar level under control. The protein and fiber in tempeh offer an additional nutritional bonus as they may also help manage blood sugar. 

Good for digestion
Since it is a fermented food, tempeh aids digestion, according to Medriva. Fermentation creates probiotics, which are beneficial bacteria that help digest food. Fermented foods such as tempeh may also decrease bloating as well as alleviate constipation. 

In addition to probiotics, the prebiotics in tempeh are helpful, according to Healthline. This has been associated with reducing inflammation, improving memory, and increasing bowel movements. Prebiotics also provide a source of energy for the cells that line the colon.

May improve bone health

The vitamin K and calcium in tempeh are important nutrients when it comes to bone health, according to Medriva. Eating tempeh regularly may improve bone density and reduce the risk of health issues related to bones, including osteoporosis.

Might prevent disease
The soybeans in tempeh contain isoflavones that are antioxidants, according to Healthline, and these may decrease oxidative stress. Antioxidants work to clean out free radicals that may contribute to heart disease, diabetes, and cancer. Although all soy products contain antioxidant properties, the isoflavones that are found in tempeh are shown to be more productive.

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