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Every new year certain food, beverages and ingredients become the trending choices. While a few rise to popularity for their fancy appearance or irresistible flavours, others make it to the list purely based on their health-granting merits. Falling in the latter category is tempeh or tempe, and it is here as 2023 roots for gut-health-boosting foods. Tempeh is a traditional Indonesian food prepared from fermented soybeans. Many might mistake it for tofu, but tempeh is different and has an intense nutty taste. Tempe is healthy and can be eaten as a daily diet.
What is tempeh?
It is derived from soybeans that have undergone fermentation or microbial breakdown. The fermented soybeans were then pressed into a compact cake. Other bean varieties besides soybeans may occasionally be utilised. Furthermore, wheat or a blend of wheat and soybeans may be used to prepare it. Tempeh has a flavour that leans somewhat nutty and has a dry, firm, chewy texture. It may be baked, sautéed, or steam cooked.
There is more than one reason one must include tempeh in everyday meals. It is loaded with health benefits.
Fried tempeh dish, Image Source: Shutterstock
Boosts gut health
The bacteria living in our digestive system make up our gut microbiota. Our gut microbiome is impacted by tempeh, which is a probiotic. Prebiotics are a class of fibre that help the good bacteria in our digestive system flourish, and tempeh appears to be abundant in prebiotics. Although studies have yielded conflicting results, some have linked prebiotic consumption to higher stool frequency and decreased inflammation.
High on protein
Tempeh has a high protein content; one cup, or 166 grammes, has 31 grammes of protein. According to some research, eating a diet high in protein may encourage thermogenesis, raising metabolism and improving calorie expenditure after meals. Compared to high-fat snacks, a study indicated that high-protein soy snacks increased hunger, satiety, and diet quality.
Promotes bone health
Calcium, a mineral necessary for maintaining strong, robust bones, is present in reasonable amounts in tempeh. According to studies, tempeh is a great way to increase calcium intake because the calcium in it is just as effectively absorbed as the calcium in milk. Osteoporosis, a disorder characterised by bone loss and brittle bones, may be avoided by ingesting sufficient calcium.
Raw sliced tempeh, Image Source: Bigstock
Regulates cholesterol
Isoflavones are unprocessed plant substances found in soybeans, the source of tempeh. Low cholesterol levels have been linked to soy isoflavones. According to one analysis that evaluated 11 research, soy isoflavones can help considerably lower both total and LDL (bad) cholesterol.
Who should avoid tempeh?
A soy allergy sufferer should never consume tempeh. These people may get an allergic reaction from eating tempeh. This could include symptoms such as hives, oedema, and breathing difficulties. Furthermore, soybeans are regarded as a goitrogen, a chemical that might affect thyroid activity. As a result, those who have thyroid problems should take tempeh in moderation or seek medical advice.
