Meet Tempeh: Tofu’s Better-Tasting Indonesian Cousin with Rare Health Benefits

By Sarah Fletcher | 19 July 2019 468 views
tempeh health benefits

Discover What Tempeh Is, How It Can Benefit Your Health & How to Get It Into Your Diet

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You might be asking: What is tempeh?

Tempeh is made from fermented soybeans that have been soaked, dehulled, and cooked. It’s a staple of Indonesian cuisine. Tempeh is thought to have originated when the tofu industry was introduced to Indonesia by Chinese immigrants in the 17th century.

Tempeh is a super-healthy food packed with nutrients. It’s a favorite of vegans and vegetarians due to its high protein content and its meaty texture and flavor… which make it a great substitute for meat.

But even if you’re not a vegan or vegetarian, you should still check it out. Read on to learn more about tempeh and how you can incorporate it in your diet.

Tempeh vs. Tofu

So how is tempeh different from tofu?

Both are soybean products with plant-based protein. But there are some differences that are worth pointing out.

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In terms of texture, tofu is generally softer than tempeh. Tempeh has a cakey texture, while the texture of tofu is usually more like Jell-O. Tempeh also has a meatier, nuttier taste compared to tofu, which is more neutral.

Tempeh and tofu are similar nutritionally and are both healthy, but tempeh is even healthier than tofu. It’s less processed because it’s made directly from soybeans.

In contrast, tofu is made from unfermented soy milk. And tempeh has nearly twice the amount of protein as tofu.

Tempeh also has more iron, calcium, and fiber than tofu. Another difference is that tempeh is more filling and contains more calories per serving.

8 Amazing Health Benefits of Tempeh

1) Tempeh is a great source of protein.

Tempeh is packed with protein. Protein, of course, is essential to your diet and health.

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Following a high-protein diet is associated with weight loss. One reason that works is because protein contains an enzyme that makes you feel full… and therefore less likely to overeat.

2) Tempeh has a lot of fiber.

One serving of tempeh contains more fiber than the amount of fiber most people consume in one day. Since the whole soybean is used in making tempeh, tempeh contains more fiber than tofu.

3) Tempeh has a lot of potassium.

Consuming potassium is associated with reduced risk of conditions such as stroke, high blood pressure, and heart disease. Tempeh is a great source of potassium. 

4) Tempeh contains prebiotics.

Prebiotics regulate gut health and are good for the bacteria in your digestive system. They are also anti-inflammatory.

According to this study, tempeh has a positive influence on intestinal bacteria.

5) Tempeh helps relieve menopausal pain.

Tempeh contains isoflavones, which can counteract the negative effects of menopause… such as mood swings, weight gain, and hormonal imbalance. They are also thought to protect the body against diseases such as osteoporosis and cardiovascular disease.

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6) Tempeh can help reduce your risk of cancer.

The isoflavones in tempeh can also help prevent the production of new blood vessels (angiogenesis). This is a process that facilitates the creation of cancer cells.

According to one study, eating foods containing isoflavones is associated with a reduced risk of mortality in women with breast cancer.

7) Tempeh can reduce your risk of getting kidney disease.

Tempeh contains a compound called phytate, which can help prevent kidney stones from forming.

If you already have a kidney problem, tempeh can help. Soy foods like tempeh are recommended to people who have chronic kidney disease, dialysis patients, and people with a kidney transplant.

8) Tempeh is a good source of phosphorus.

Phosphorus is important because it is used to make protein for the growth, maintenance, and repair of cells and tissues in the body. Combined with calcium, it keeps your bones strong and healthy.

Phosphorus also plays a role in keeping your heart beating.

4 Delicious Tempeh Recipes

Tempeh is a versatile food that can be consumed in a variety of ways. It can be deep-fried, stir-fried, crumbled, grilled, baked, steamed, or sautéed.

Here are four delicious tempeh recipes that will keep you coming back for more.

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1) Curried tempeh quinoa breakfast hash

This creative breakfast is a great way to start the day. Throw in some curry powder… and (if you feel like it) some tomatoes and avocados for extra flavor. Click here for the full recipe.

2) Split pea soup with tempeh

This is a new spin on a traditional meal that makes it even healthier. You can use the tempeh as croutons or crumble them into the soup. Click here for the full recipe.

3) Tempeh sloppy joes

Here is another new spin on a traditional dish. Instead of using ground beef for your sloppy joes, try tempeh with some vegetables (like zucchini or peppers) thrown in. Click here for the full recipe.

4) Tempeh reuben

This mouth-watering sandwich contains tempeh, Swiss cheese, sauerkraut, and thousand island dressing. It only takes 15 minutes to make. Click here for the full recipe.

 

tempeh health benefits

How to Get the Gut-Friendly Benefits of Tempeh Even Faster & Easier

Like I mentioned, the fermentation process for tempeh is part of why it’s so good for you.

In fact, that’s why so many of these Asian fermented foods like tempeh, kimchi, and miso hold incredible health benefits.

That’s because during the fermentation process, they develop tons of “mighty microbes.”

These “mighty microbes” are hugely helpful to your gut…

And they’re why these traditionally Asian fermented foods can help undo the damage to your gut caused by the traditional Western diet: they improve digestion…

They help with conditions like IBS…

And they help your gut turn food into fuel that’s burned (instead of fat that’s stored).

So, what are these mighty microbes?

Here is a world-renowned weight loss doctor to tell you what they are… how they work… and exactly which ones he recommends to burn off fat and get your gut in shape:

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