Once popular solely among those following a vegan or vegetarian diet, tempeh has become a beloved staple in households across the globe thanks to its versatility, delicious flavor and the impressive nutrient profile that it offers. In fact, it tops the charts as one of the best meatless protein sources available, right alongside beans, lentils and other fermented foods like natto.
Packed with probiotics, antioxidants and isoflavones that can support better health, studies suggest that tempeh may help keep cholesterol down, boost bone health and stabilize blood sugar. Plus, it’s rich in many of the essential nutrients that you’re body needs, making it a worthy addition to your next shopping list.
What Is Tempeh?
Tempeh is a fermented soybean product that originated in Indonesia. It is made by a natural culturing and a controlled fermentation process that includes adding a tempeh starter, which is a mix of live mold. When it sits for a day or two, it becomes a cake-like, fermented food.
Tempeh is becoming popular, and today more and more grocery stores have begun to carry tempeh products. This is because it is known to reduce cholesterol, increase bone density, decrease menopausal symptoms and promote muscle recovery. In addition to these amazing benefits, tempeh is easy to prepare, delicious, high in protein, and rich in manganese, copper and phosphorus.
Tempeh Benefits
Rich in ProbioticsLowers CholesterolBoosts Bone HealthMay Reduce Menopause SymptomsProvides Muscle-Building ProteinBalances Blood SugarMay Have Anti-Cancer Properties
1. Rich in Probiotics
The consumption of fermented, probiotic foods has many benefits. The microflora that lives in fermented foods creates a protective lining in the intestines and shields it against pathogens like salmonella and E. coli.
Tempeh and other fermented foods can help increase the amount of beneficial bacteria in the gut, which can have far-reaching effects on health. Probiotics can help break down sugars and carbohydrates so they’re more easily digested, control harmful bacteria in the body, fight diarrhea, help with indigestion, fight chronic inflammation and even boost immune system function. (1)
2. Lowers Cholesterol
Having high levels of cholesterol is a major risk factor when it comes to heart disease. High cholesterol can cause your arteries to stiffen and narrow, making it harder for your heart to pump blood throughout the body.
A review published in the American Journal of Clinical Nutrition evaluated 11 studies and found that soy isoflavones, which are found in tempeh and other soy products, can help significantly decrease levels of total and LDL cholesterol. (2)
The niacin found in tempeh is also considered an important nutrient when it comes to controlling cholesterol levels and is often used as a treatment method for keeping cholesterol levels in check. Not only can niacin lower levels of triglycerides and bad LDL cholesterol, but it can also increase levels of beneficial HDL cholesterol, which helps clear fatty plaque from the arteries. (3)
A 2011 study conducted at the University of Kansas Medical Center found that supplementing with niacin was very effective at lowering cholesterol naturally, especially for those at an increased risk for heart attack or stroke caused by high LDL cholesterol, low HDL cholesterol or elevated triglyceride levels. (4)
3. Boosts Bone Health
The calcium provided by tempeh is integral to the growth and maintenance of bones. Calcium, together with other essential minerals like vitamin K and vitamin D, is needed to maintain bone mineral density and prevent weak, brittle bones and fractures. It helps form a part of hydroxyapatite, the mineral complex that makes your bones and teeth hard, maintains bone density and helps bones heal. People with a calcium deficiency are more susceptible to having weak and pliable bones, increasing the risk of fractures. (5)
Copper, another mineral present in tempeh, also plays an important role in bone growth. A copper deficiency can show up in brittle bones that are prone to breaking and not fully developing, plus it leads to osteoporosis, low strength and muscle weakness. (6, 7)
According to a study published in Biological Trace Elements Research, copper consumption can increase the rate of bone healing and may also play a key role in the maintenance and repair of tissue. (8)
4. May Reduce Menopause Symptoms
The isoflavones found in tempeh are known to serve as a natural remedy for menopausal relief. A paper published by the North American Menopause Society evaluated the role of isoflavones on menopausal health and found that isoflavones were able to help keep blood cholesterol levels in check. Along with hot flashes and mood swings, a sudden spike in cholesterol levels can be one of the hallmark signs of menopause. (9)
Studies found that isoflavones were linked with a significant reduction in levels of bad LDL cholesterol and triglycerides, plus an increase in beneficial HDL cholesterol levels. Some research even showed that isoflavones were able to help reduce the incidence and severity of hot flashes, although findings were mixed. Although more evidence is needed to determine specific doses, researchers suggest recommending whole foods that contain isoflavones, such as tempeh, to menopausal women to take advantage of the powerful cardiovascular benefits.
5. Provides Muscle-Building Protein
Tempeh is an excellent plant-based protein food, packing nearly 16 grams of protein into a single three-ounce serving. This puts it right on par with plenty of other protein foods, such as chicken or beef. Not only that, but the fermentation process has already helped convert some of the protein into amino acids, reducing the amount of work required by your digestive system.
Protein is important because it keeps our metabolism running, increases energy and keeps blood sugar stable. Protein is used in every single cell of the body and is critical for gaining muscle mass, supporting neurological function, aiding in digestion, balancing hormones and maintaining an upbeat mood. (10)
Filling your diet with plenty of high-protein foods like tempeh can also help you shed extra pounds and trim your waistline. One study published in the American Journal of Clinical Nutrition, for instance, showed that upping protein intake by just 15 percent resulted in increased satiety and reduced caloric intake. (11)
6. Balances Blood Sugar
With one serving knocking out up to 54 percent of your manganese needs, tempeh is a delicious and nutritious way to get in your daily needs for this crucial mineral. Manganese plays a role in numerous chemical processes, including synthesis of nutrients like cholesterol, carbohydrates and proteins. Manganese is also involved in the formation of bone mass, and it helps balance hormones naturally. (12)
One of the most notable benefits of manganese is its ability to help maintain normal blood sugar levels and fight off diabetes. Manganese is needed to help with proper production of digestive enzymes responsible for a process called gluconeogenesis. Gluconeogenesis involves the conversion of protein’s amino acids into sugar and the balance of sugar within the bloodstream. (13, 14)
Manganese has been shown to help prevent overly high blood sugar levels that can contribute to diabetes. A 2013 animal model published in the journal Endocrinology, for example, found that manganese supplementation in mice increased insulin secretion to help manage blood sugar levels and improve glucose tolerance. (15)
7. May Have Anticancer Properties
The isoflavones found in tempeh have been associated with a wide range of health benefits and are revered for their impressive anti-inflammatory properties. This is because soy isoflavones are rich in antioxidants, which fight free radicals and help prevent inflammation to protect cells against damage. (16) Antioxidants are believed to play a central role in health and disease, with some research suggesting that they can even help reduce the risk of chronic conditions like heart disease, diabetes and cancer. (17)
For this reason, it should come as no surprise that some emerging research has even found that soy isoflavones could be effective in blocking cancer growth and development as well. One study out of Minnesota, for instance, showed that soy isoflavones could help prevent cancer by decreasing estrogen synthesis and altering metabolism away from gene-damaging metabolites toward inactive metabolites. The study involved 12 healthy premenopausal women who consumed soy protein supplements for 100 days, which was found to have cancer-treating effects compared to a control group. (18)
Credit: https://draxe.com/tempeh/
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