Il tempeh is a food made from soy fermented, become popular as valid substitute for meat in vegan and vegetarian diets; it is a versatile food, which offers many health benefits.
It's rpacked with protein, prebiotics and a wide range of vitamins and minerals; let's find out all the health benefits and characteristics of tempeh!
Index
What is Tempeh?
Il tempeh is a traditional Indonesian food made from fermented soybeans, or broken down by microorganisms; after fermentation, the soybeans are pressed into a compact cake, commonly eaten as vegetarian protein source.
In addition to soy, other varieties of beans can be used to produce tempeh; it can also be made from wheat or a blend of soy and wheat.
It has a dry and firm texture, but chewable and a flavor reminiscent of nuts; it can be steamed, stir-fried or baked; recipes often recommend a marinade to give it more flavor.
As with other vegetarian and vegan protein sources, such as tofu and seitan, the tempeh has become a very valid alternative to red and white meat because it is rich in nutrients.
Nutritional values
Tempeh boasts a impressive nutritional profile; it is rich in proteins, vitamins and minerals, but low in sodium and carbohydrates.
A serving of approximately 90 grams of tempeh contains these nutrients:
- calories: 162
- proteins: 15 gr
- carbohydrates: 9 gr
- fat: 9 gr
- sodium: 9 mg
- iron: 12% of the RDI (recommended daily allowance)
- 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.
Tempeh benefits
Among the many benefits of this food we have:
- influence on the intestinal microbiota: fermentation is a process in which bacteria and yeasts break down sugars; in soybeans, this process breaks down phytic acid, which helps improve digestion. Tempeh is rich in prebiotics which promote the growth of beneficial bacteria in the digestive system and increase the formation of short-chain fatty acids
- rich in protein: a diet rich in proteins can promote thermogenesis, heat production, leading to an increase in metabolism and helping the body burn more calories; Furthermore, it increases satiety and reduces hunger
- reduction in cholesterol levels: Tempeh contains isoflavones, associated with reduced levels of cholesterol; the soy protein in tempeh has a protective effect on the liver and helps reverse damage to liver cells
- reduction of oxidative stress: soy isoflavones contain antioxidant properties and help reduce oxidative stress; antioxidants neutralize free radicals, the accumulation of which is associated with many diseases, such as diabetes, heart disease and cancer
- bone health promotion: tempeh is a good source of football, an essential mineral for bone health; adequate calcium intake helps prevent osteoporosis, a condition associated with bone loss.
And you, have you ever used tempeh in your recipes? Let us know in the comments and remember to follow us on our telegram channel
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