Tempeh is a traditional food from Indonesia, which consists of fermented soybeans. Soybeans are a member of the legume family, so this makes tempeh a legume, too. It looks like a firm, white block of tofu, but with a slightly bitter taste and a richer texture. Like tofu, tempeh is a good source of protein. However, tempeh provides additional health benefits. For example, compared to tofu, tempeh contains more of the dietary fiber, vitamin B 12, and vitamin K.
1. Tempeh is high in protein
Tempeh is high in protein because it is a soy product and soy protein contains all of the essential amino acids. Therefore, tempeh can serve as a complete protein source for vegetarians and vegans. Tempeh has twice as much protein as tofu and three times more than seitan.
2. Tempeh has a nutty, mushroomy taste
Tempeh is a soybean product with a distinctive nutty, mushroomy taste. It’s made by a natural culturing and controlled fermentation process that binds soybeans into a cake form.
3. Tempeh has a mild taste
Tempeh has a milder taste which makes it a perfect starter food for anyone who finds soy products too strong. It is also easy to crumble and add to dishes like pasta, chili, or even vegan meatloaf. There are also many delicious marinades that can be used on tempeh that will allow you make it look and taste like bacon or chicken.
4. Tempeh is versatile
It can be used in place of tofu in recipes for stir-frys, barbecue sauce, or creamy sauces. You can make tacos with it. You can make stir fry with it. You can bake with it. You can marinate it with caramelized onions and balsamic vinegar. You can crumble it up, sauté it with olive oil and Italian spices, put it in a panini with vegan cheese, roasted red peppers and fresh arugula. You can add it to spaghetti sauce. You can toss some into your chili when you are making chili.
5. Tempeh is easier to digest
Compared to meat, tempeh breaks down more easily in the digestive tract because its protein is already partially broken down during the fermentation process. The soy protein in tempeh is partially broken down during the fermentation process. This makes it easier to digest and you feel lighter after a meal with tempeh.
6. Tempeh contains healthy probiotics
Like yogurt, tempeh (made from fermented soybeans) contains healthy probiotics.
The probiotics in tempeh are lactic acid bacteria, which include lactobacillus and bifidobacterium species. Probiotics are “friendly” bacteria that may improve gastrointestinal health. Some lactic acid bacteria may be effective against diarrhea, irritable bowel syndrome, ulcerative colitis, and other gastrointestinal problems.
7. Tempeh is the perfect food for a vegetarian or vegan
Tempeh has a good nutritional profile that is comparable to animal products like meat and milk, so it’s a great source of protein if you’re vegetarian or vegan! Tempeh, as mentioned above, is the perfect food for vegetarians because it is high in protein. Tempeh contains all of the essential amino acids (meaning that tempeh can serve as a complete protein source for vegetarians and vegans). It also has vitamin B 12 and vitamin K which are important for maintaining a good vascular system.
8. Tempeh is high in minerals like calcium, zinc, and magnesium
It contains a variety of minerals that other soy products do not contain. These include iron, copper, phosphorus, luminescent phytate which may help to prevent bone loss (especially important for women), and magnesium which may maintain healthy bones and aids in building strong muscles.
9. Tempeh is a good source of complex carbs
The fermentation process binds soybeans into a cake form. Soaking and cooking beans helps to break down the cell walls, making them easier to digest. The fermentation process also breaks down some of the carbohydrates, which makes tempeh a good source of complex carbs. The complex carbohydrates in tempeh are good because they can help with weight loss and heart disease, they are the perfect food for people who have diabetes and they also have more fiber than any other carbohydrate.
10. Tempeh is a good source of dietary fiber
Tempeh contains significant amounts of dietary fiber that lowers cholesterol levels and helps prevent heart disease. Dietary fiber is the indigestible part of carbohydrates, which are found in plant foods. Some types of dietary fiber contain prebiotics, which help promote good bacteria growth in your gut. More importantly, dietary fiber can help reduce weight gain and prevent obesity in some cases. Additionally, this type of fiber can help reduce blood cholesterol levels and decrease the risk of heart disease and stroke. However, not all types of dietary fiber are beneficial. In fact, for many people, insoluble dietary fibers may cause digestive problems rather than relieve them.
11. Tempeh is a good source of vitamin A, vitamin K, and iron
For example, it provides about half the daily recommended intake of vitamin A. Furthermore, it has more than double the amount of Vitamin K than tofu. Similarly, tempeh contains up to six times more iron than tofu or seitan.
12. Tempeh contains B12
Tempeh contains B12 which can be hard to find in a vegetarian diet (the best sources are meat and eggs). B12 is an important nutrient that helps to maintain energy levels, promotes a healthy heart, and reduces tiredness on a daily basis. B12 helps the body to produce red blood cells, which improves oxygen delivery throughout the body.
13. Tempeh helps you lose weight
Tempeh is high in fiber, which helps you to feel fuller longer. Besides that, it has a nutty flavor and a mild taste which makes it an easy starter food for anyone who is transitioning from other soy products.
Some tempeh contains lactic acid bacteria, known as probiotics, which can help with weight loss. Probiotics are “friendly” bacteria that may improve gastrointestinal health; some lactic acid bacterial may be effective against diarrhea, irritable bowel syndrome, ulcerative colitis and other gastrointestinal problems.
In addition to this they make the body absorb nutrients more easily by regulating the manufacture of pancreatic enzymes and improving the absorption of amino acids in the intestine.
14. Tempeh is good for your heart
Tempeh is good for your heart because it contains B12 which can help with weight loss. More importantly, dietary fiber can help reduce weight gain and prevent obesity in some cases. As mentioned earlier, dietary fiber can also help reduce blood cholesterol levels and decrease the risk of heart disease and stroke. Finally, less people may find insoluble dietary fibers to be beneficial due to gastrointestinal problems such as diarrhea or bloating.
15. Tempeh has a strong nutritional profile
One cup of tempeh usually contains about 319 calories, 34 grams of protein, 18 grams of fat, 184 milligrams of calcium, 4.5 milligrams of iron, and is a good source of magnesium and Vitamin B6.
Check the nutrition label with tempeh. If it’s had grain added, people with celiac disease or gluten sensitivity should avoid that variety and look for another preparation. It’s also not for those with soy allergies, of course. It’s great for a dairy-free or lactose-intolerant diet because of the added calcium.