Why Tempeh Is

Incredibly Healthy and

Nutritious
Tempeh is a fermented soy product that’s a popular vegetarian meat
replacement.

However, vegetarian or not, it can be a nutritious addition to your diet.

High in protein, prebiotics and a wide array of vitamins and minerals,

tempeh is a versatile ingredient that comes with a variety of health benefits.

This article will take a deeper look at the many advantages of tempeh.

What Is Tempeh?
Tempeh is a traditional Indonesian food made from soybeans that have
been fermented, or broken down by microorganisms.

Following fermentation, the soybeans are pressed into a compact cake that
is commonly consumed as a vegetarian source of protein.

In addition to soybeans, tempeh may also be made from other bean

varieties, wheat or a mixture of soybeans and wheat (1Trusted Source).

Tempeh has a dry and firm but chewy texture and a slightly nutty taste. It
can be steamed, sautéed or baked and is often marinated to add more
flavor.
Much like other meatless sources of protein, such as tofu and seitan,
tempeh is a popular choice among vegans and vegetarians because it’s
packed with nutrients.

SUMMARY:

Tempeh is typically made up of fermented soybeans and/or wheat. It can be

prepared in a variety of different ways and is high in nutrients, making it a
popular vegetarian source of protein.

Tempeh Is Rich in Many

Nutrients
Tempeh boasts an impressive nutrient profile. It is high in protein, vitamins
and minerals but low in sodium and carbs.

A 3-ounce (84-gram) serving of tempeh contains these nutrients (2):

 Calories: 162
 Protein: 15 grams
 Carbs: 9 grams
 Total fat: 9 grams
 Sodium: 9 milligrams
 Iron: 12% of the RDI
 Calcium: 9% of the RDI
 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
Because it is more compact than other soy products, tempeh provides more
protein than some other vegetarian alternatives.

For example, 3 ounces (84 grams) of tofu contains 6 grams of protein, or

about 40% of the protein in the same amount of tempeh (3).

Tempeh is also a good dairy-free source of calcium. One cup (166 grams)
of tempeh contains about 2/3 of the calcium found in one cup of whole milk
(2, 4).

SUMMARY:

Tempeh is a good source of protein, iron, manganese, phosphorus,

magnesium and calcium. It is also low in carbs and sodium.

It Contains Prebiotics
Fermentation is a process that involves the breaking down of sugars by
bacteria and yeast (5Trusted Source).

Through fermentation, the phytic acid found in soybeans is broken down,

helping to improve digestion and absorption (6).

Unpasteurized, fermented foods may contain probiotics, which are

beneficial bacteria that may provide health benefits when eaten. However,
tempeh is fermented using a fungus and is usually cooked before eating.
Additionally, commercial products are pasteurized. For these reasons, it
contains minimal amounts of bacteria. (7Trusted Source).

However, tempeh seems to be rich in prebiotics — types of fiber that

promote the growth of beneficial bacteria in your digestive system (8Trusted
Source).
Studies have found that prebiotics increase the formation of short-chain
fatty acids in the colon. These include butyrate which is the primary source
of energy for the cells that line your colon. (9Trusted Source, 10Trusted
Source, 11Trusted Source).

Evidence suggests prebiotic supplements cause beneficial changes in the

gut microbiota — the bacteria that reside in your digestive system
(12Trusted Source).

Although studies have provided mixed results, some have linked prebiotic
intake with increased stool frequency, reduced inflammation and improved
memory (13Trusted Source, 14Trusted Source, 15Trusted Source).

SUMMARY:

Tempeh contains prebiotics, which may help promote digestive health and
potentially reduce inflammation.

It’s High in Protein to Keep You

Full
Tempeh is high in protein. One cup (166 grams) provides 31 grams of
protein (2).

Some studies suggest that a protein-rich diet may stimulate thermogenesis,

leading to an increase in metabolism and helping your body burn more
calories after each meal (16Trusted Source).

A diet high in protein can also aid in appetite control by increasing fullness
and decreasing hunger (17Trusted Source).

One study found that high-protein soy snacks improved appetite, satiety
and diet quality compared to high-fat snacks (18Trusted Source).
Additionally, research shows that soy protein can be just as effective as
meat-based protein when it comes to appetite control.

In a 2014 study, 20 obese men were placed on a high-protein diet that

included either soy-based or meat-based protein.

After two weeks, they found that both diets led to weight loss, a decrease in
hunger and an increase in fullness with no significant difference between
the two protein sources (19Trusted Source).

SUMMARY:

Tempeh is high in soy protein, which can promote satiety, reduce hunger
and increase weight loss.
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It May Reduce Cholesterol Levels

Tempeh is traditionally made from soybeans, which contain natural plant
compounds called isoflavones.

Soy isoflavones have been associated with reduced cholesterol levels.

One review looked at 11 studies and found that soy isoflavones were able
to significantly decrease both total and LDL cholesterol (20Trusted Source).

Another study looked at the effects of soy protein on cholesterol levels

and triglycerides. 42 participants were fed a diet containing either soy
protein or animal protein over a six-week period.
Compared to animal protein, soy protein decreased LDL cholesterol by
5.7% and total cholesterol by 4.4%. It also decreased triglycerides by
13.3% (21Trusted Source).

Though most available research focuses on the effects of soy isoflavones

and soy protein on blood cholesterol, one study did focus specifically on
tempeh.

A 2013 animal study examined the effects of nutrient-enriched soybean

tempeh on mice with liver damage.

It found that tempeh had a protective effect on the liver and was able to
reverse damage to liver cells. Additionally, tempeh caused a decrease in
both cholesterol and triglyceride levels (22Trusted Source).

SUMMARY:

Tempeh is made from soybeans, which contain soy isoflavones. Studies

show that soy isoflavones and soy protein may decrease blood cholesterol
levels.

It Could Decrease Oxidative

Stress
Studies show that soy isoflavones also possess antioxidant properties and
may reduce oxidative stress (23Trusted Source).

Antioxidants work by neutralizing free radicals, atoms that are highly

unstable and can contribute to the development of chronic disease.

The accumulation of harmful free radicals has been linked to many

diseases, including diabetes, heart disease and cancer (24Trusted Source).
Numerous studies have shown that isoflavones could reduce markers of
oxidative stress by increasing antioxidant activity in the body (25Trusted
Source, 26Trusted Source).

Other studies have found that supplementing with soy isoflavones may
have a favorable effect on several diseases associated with oxidative
stress.

For example, one animal study showed that soybean

isoflavones decreased blood sugar levels in rats with diabetes (27Trusted
Source).

Another study used data from 6,000 households in Japan and found that
intake of soy products was associated with a decreased risk of death from
heart disease and stomach cancer (28Trusted Source).

Tempeh may especially be beneficial compared to other soy products.

One study compared the isoflavones in soybeans to the isoflavones in

tempeh and found that tempeh had greater antioxidant activity (29Trusted
Source).

SUMMARY:

Soy isoflavones may possess antioxidant properties and could be beneficial

in decreasing oxidative stress and chronic disease.

It Can Promote Bone Health

Tempeh is a good source of calcium, a mineral that is responsible
for keeping bones strong and dense.
Adequate calcium intake may prevent the development of osteoporosis, a
condition that is associated with bone loss and porous bones (30Trusted
Source).

In one study, 40 elderly women increased their calcium intake through diet

or supplements for two years. Increasing calcium intake decreased bone
loss and preserved bone density, compared to control groups (31Trusted
Source).

Another study looked at 37 women and showed that increasing dietary

calcium intake by 610 mg per day helped prevent age-related bone loss
(32Trusted Source).

Other studies show that increasing calcium intake could help increase bone
growth and density in children and teenagers (33Trusted Source, 34Trusted
Source).

Though dairy products are the most common sources of calcium, studies
show that the calcium in tempeh is as well absorbed as the calcium in milk,
making it an excellent option for increasing calcium intake (35Trusted
Source).

SUMMARY:

Tempeh is high in calcium and may help increase bone density and prevent
bone loss.

Tempeh May Not Be for

Everyone
Tempeh, along with other fermented soy products, is generally considered
to be safe for most people.
However, some individuals may want to consider limiting their intake of
tempeh.

Those with a soy allergy should avoid tempeh altogether.

Eating tempeh may trigger an allergic response for those allergic to soy,
which could include symptoms like hives, swelling or difficulty breathing.

Additionally, soybeans are considered a goitrogen, a substance that can

interfere with thyroid function.

Though studies show that soy intake has little to no effect on thyroid
function, those with impaired thyroid function may want to keep intake in
moderation (36Trusted Source).

SUMMARY:

Individuals who have a soy allergy should avoid tempeh, while those with
impaired thyroid function may want to limit their intake.

How to Use Tempeh

Both versatile and nutritious, tempeh is easy to incorporate into your diet.

Tempeh is typically marinated or seasoned to increase flavor, then

crumbled, baked, steamed or sautéed and added to dishes.

It can be used in everything from sandwiches to stir-fries.

Here are a few other delicious ways to use tempeh:

 Tempeh Bacon
 Crispy Maple-Dijon Tempeh Sandwiches
 Tempeh Gyro Lettuce Wraps
  Easy Baked BBQ Tempeh
SUMMARY:

Tempeh is usually marinated or seasoned and then crumbled, baked,

steamed or sautéed. It can be used in a wide variety of dishes.

The Bottom Line

Tempeh is a nutrient-dense soy product with a high amount of protein, as
well as various vitamins and minerals.

It may decrease cholesterol levels, oxidative stress and appetite while

improving bone health.

Tempeh also contains prebiotics, which may improve digestive health and
reduce inflammation.

Nevertheless, those with a soy allergy or impaired thyroid function should

limit their intake of tempeh and other soy-based products.

Yet for most, tempeh is a versatile and nutritious food that can be an
excellent addition to the diet.

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