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Interesting and Nutrition Facts about Tempeh, Health Benefits of Tofu

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Tempeh or Tofu

Search engine giant Google celebrates Tempeh or Tofu with a Google Doodle on October 29, 2022. The Doodle highlights Tempeh Mendoan, one of the fried Tempeh varieties in Indonesia which is a notorious part of Indonesian cuisine and was announced as an Intangible Cultural Heritage on this day in 2021.

celebrating tempeh or tofu google doodle
Google Doodle for celebrating Tempeh

Tempeh is a fermented soy product that is a popular vegetarian meat replacement. Regardless of whether you’re a vegetarian, it tends to be a nutritious addition to your diet.

Tempeh is a versatile ingredient that accompanies a variety of health benefits. It’s high in protein, prebiotics, and a wide array of vitamins and minerals.

Tempeh may not too known as tofu but rather it sure is similarly as nutritious while possibly not more. This nutty-tasting bean cake was already first made hundreds of years ago by Indonesians. Tempeh is an appealing protein source for somebody who wishes to make a successful shift towards a meatless diet. It’s healthy, nutritious, and fulfilling. Let’s get to know it better.

What is tempeh?

Tempeh or tempe is a traditional Indonesian food made from soybeans that have been fermented or broken down by microorganisms. It is ready by a natural culturing and controlled fermentation process that ties soybeans into a cake form. A starter, for this situation a fungus, is used to launch the fermentation process of the tempeh.

Following fermentation, the soybeans are pressed into a compact cake and regularly consumed as a vegetarian source of protein.

Notwithstanding soybeans, other bean varieties might be used to make tempeh. It might likewise be produced using wheat or a mixture of soybeans and wheat.

Tempeh has a dry and firm however chewy texture and a marginally nutty taste. It very well may be steamed, sautéed, or baked. Recipes frequently prescribe marinating it to add more flavor.

Similar to other meatless sources of protein, like tofu and seitan, tempeh is a famous choice among veggie lovers and vegans since it’s packed with nutrients.

Tempeh is wealthy in numerous nutrients

Tempeh boasts a great nutrient profile. It’s high in protein, vitamins, and minerals yet low in sodium and carbs.

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

  • Calories: 162
  • Protein: 15 grams
  • Carbs: 9 grams
  • Total fat: 9 grams
  • Sodium: 9 milligrams (mg)
  • Iron: 12% of the recommended daily intake (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

Since it’s smaller than other soy products, tempeh gives more protein than some other vegetarian alternatives.

For example, 3 ounces (84 grams) of tofu contains 6 grams of protein, around 40% of the protein in a similar amount of tempeh (3).

Tempeh is likewise a good dairy-free source of calcium. One cup (166 grams) of tempeh contains around 2/3 of the calcium found in 1 cup of whole milk (2, 4).

Tempeh health benefits

In the age of veganism where there is a renewed interest in plant-based and cruelty-free foods, tempeh is a good candidate. It is delicious, nutritious, and satisfying – – all characteristics that make it an ideal meat substitute.

Most veggie-lover food varieties get fire for ailing in nutrient B12. Tempeh is famous among vegetarians and vegans primarily in light of the fact that it is one of the uncommon plant-based sources of the vitamin. Protein-rich tempeh additionally contains every one of the nine fundamental amino acids.

The fermentation process enriches tempeh, making it more nutritious. The process supports B-vitamin content and further develops protein digestibility. It additionally makes Gamma-aminobutyric acid, which has quieting impacts on the mood.

Google Doodle is celebrating Tempeh, a traditional Indonesian food

It is a prebiotic food that promotes the development of good bacteria in the digestive system to develop.

  • It influences gut microbiota
  • It’s high in protein to keep you full
  • It may reduce cholesterol levels
  • It could decrease oxidative stress
  • It can promote bone health
  • Lower your blood pressure
  • Protect your heart
  • Improve insulin resistance
  • Lower inflammation
  • Help relieve hot flashes from menopause

Rich in proteins: Soybean is among the best sources of plant-based protein. Regular consumption of tempeh can assist vegetarians and vegans with stopping their dietary necessities since it contains each of the nine fundamental amino acids.

Good for heart health: Tempeh contains vitamin B12, a key micronutrient that prevents heart diseases. It additionally contains isoflavones, which decrease cholesterol levels.

Good for digestive health: Since it is a fermented food, tempeh is perfect for digestive health. It supports the great bacteria in the gut. Prebiotic food assists form with short-chain fatty acids, which support the immune system, diminish inflammation, and even battle cancer.

Tempeh may not be for everybody

Tempeh, alongside other fermented soy products, is generally considered safe for the vast majority. Be that as it may, a few people might need to consider restricting their intake of tempeh.

Those with a soy allergy ought to stay away from tempeh altogether. Eating tempeh may trigger an allergic response in these individuals.

This could include symptoms like:

  • hives
  • swelling
  • difficulty breathing

Moreover, soybeans are viewed as goitrogen, a substance that can interfere with thyroid function.

However studies show that soy consumption affects thyroid function, and individuals with impaired thyroid function might need to keep intake in moderation.

How to use tempeh

Both adaptable and nutritious, tempeh is not difficult to integrate into your diet.

Tempeh is commonly marinated or seasoned to increase flavor, then, crumbled, baked, steamed, or sautéed and added to dishes. It tends to be utilized in all that from sandwiches to stir-fries.

The bottom line

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

It might diminish cholesterol levels, oxidative stress, and appetite — all while improving bone health.

Tempeh additionally contains probiotics and prebiotics, which might improve digestive health and diminish inflammation.

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