As time goes on, people are becoming more and more aware of their carbon footprint and how their eating habits can also affect the world around them. As such, vegetarian and vegan lifestyles are on the rise and with it so are the options that people following them have to choose from. One popular category that’s emerged is the demand for meat alternatives where things like paneer and tofu have been commonplace as high protein solutions. Another rising contender in that market that’s now making inroads in India is Tempeh.
This traditional Indonesian food is a nutritious, fermented meat alternative in recent years, appealing to both vegetarians and health-conscious individuals worldwide. This versatile and delicious product is made from soybeans, offering a plethora of health benefits along with its unique nutty flavour and firm texture.
How Is Tempeh Made?
The production of tempeh involves a natural fermentation process, where soybeans are cooked, dehulled, and then combined with a starter culture containing a specific strain of fungus called Rhizopus oligosporus. This fungus binds the soybeans together, forming a dense cake-like structure with a whitish mycelium network.
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How Is Tempeh Used
Tempeh's versatile nature makes it fun to experiment with in the kitchen, not only as a meat substitute but as a standalone ingredient. The firm texture and ability to absorb flavours make it a perfect base for marinating, grilling, frying, or even crumbling into various recipes. It can also be used as a sandwich filling, in stir-fries, curries, salads, burgers, and more, providing a substantial protein source while elevating the overall taste and nutritional value of the meal.
Health Benefits Of Tempeh
High Protein Content:
Protein is the foundation of good nutrition and Tempeh is a fantastic plant-based source. An 85-gram serving of tempeh contains about 15 grams of protein, making it an excellent option for vegetarians, vegans, and those looking to reduce their meat consumption. Protein is essential for building and repairing tissues, supporting a healthy immune system, and maintaining proper enzyme and hormone function.
Probiotic Benefits:
Fermentation is a process that’s becoming widely coveted among the health community and Tempeh is another addition to that line-up. During the fermentation process, beneficial bacteria produce enzymes and probiotics. These probiotics promote a healthy gut microbiome, which can improve digestion, nutrient absorption, and overall gut health. A balanced gut microbiome is also linked to better immune function and may reduce the risk of certain digestive disorders.
Lower Cholesterol Levels:
Consuming tempeh may positively impact cholesterol levels. Studies have shown that regular consumption of soy-based products, like tempeh, can help lower ‘bad’ LDL cholesterol levels while maintaining or even increasing ‘good’ HDL cholesterol. This cholesterol-lowering effect is attributed to the presence of bioactive compounds in soy, such as isoflavones and saponins.
Blood Sugar Regulation:
If you or someone you know struggles with diabetes, tempeh could prove invaluable. This low-glycemic-index food releases sugar into the bloodstream at a slower rate. This can help stabilise blood sugar levels, making it a suitable food choice for individuals with diabetes or those trying to manage their blood sugar levels. Additionally, tempeh's protein and fibre content can contribute to improved blood sugar control.
Rich in Nutrients:
We already know it's rich in protein but did you know tempeh is also packed with other essential nutrients? It is a good source of iron, magnesium, phosphorus, and vitamin B6. Iron is vital for oxygen transport in the body, magnesium supports muscle and nerve function, phosphorus is essential for bone health, and vitamin B6 is crucial for various metabolic processes.
Supports Heart Health:
If you're worried about your cholesterol, maybe tempeh can be your new favourite. Due to its cholesterol-lowering properties and nutrient-rich profile, regular consumption of tempeh can over time contribute to better heart health. It works by reducing LDL cholesterol levels and promoting healthy blood pressure, tempeh may lower the risk of cardiovascular diseases, such as heart attack and stroke.