The Tempeh It is a popular plant-based product, mainly because it is used as a meat substitute by those who follow a vegetarian diet. However, it can be a nutritious choice in our diet, whether we follow a vegetarian diet or not.
By Eleanna Tsitsibikou, Dietitian–Nutritionist, Ilioupoli
Tempe has its roots in Indonesia. It is usually made from fermented soybeans and/or wheat.
What are the nutritional value and benefits of tempeh?;
Tempeh is rich in protein and calcium, with higher bioavailability compared to other herbal products. This is the main reason why is preferred as a meat substitute, for the health of the musculoskeletal system. In addition, its high content of soy protein can promotes satiety, to reduce hunger and thus contribute to weight loss. Furthermore, it can serve as a source of iron, manganese, phosphorus, and magnesium.
At the same time, It is low in carbohydrates and sodium, making it a safe choice even for those with diabetes or impaired insulin function, as well as for people with high blood pressure.
In addition, tempeh contains prebiotic enzymes, which appear to improve the functioning of the digestive system and help reduce potential inflammation in it. Furthermore, the isoflavones in the soybeans used to make tempeh may help lower blood cholesterol levels and reduce oxidative stress, which is often caused by chronic diseases.
Does tempeh have any side effects?;
As a fermented soy product, it could be considered safe for most of us. However, It is recommended that people with a soy allergy avoid it entirely, as it may cause an allergic reaction, with symptoms such as swelling or difficulty breathing.
Furthermore, Soy, because of its nitrogen content, can affect thyroid function. Although relevant studies indicate that soy intake has little or no effect on thyroid function, it is recommended that people with a history of or signs of thyroid dysfunction consume it in moderate amounts.
How can it be incorporated into our daily diet?;
Tempeh can be eaten in a variety of ways and easily incorporated into various meals throughout the day. We can marinate or add various seasonings, so that later We can steam it, bake it, or grill it, or even just sauté it.
It can be used in slices for sandwiches, burgers, or even on its own, perhaps with a side dish. It can also be crumbled and added to salads, pasta dishes, and more. It’s such a versatile ingredient that, with a little creativity and a healthy appetite, you won’t need anything else.
Conclusion
As mentioned above, it is a product made from soybeans and is a fermented food. It provides nutrients such as vitamins, minerals, and trace elements, with protein and calcium being the most important. It may help improve bone and muscle health, lower cholesterol levels, oxidative stress, and excessive appetite, making it an ally in weight-loss efforts.
Tempeh also contains prebiotics, which can improve gastrointestinal health. However, those with a soy allergy should avoid it completely—and, by extension, tempeh as well— while those with thyroid dysfunction should, as a precaution, consume tempeh—as well as all soy products—in limited quantities.
However, for most of us, tempeh is a versatile and nutritious food that, when used properly, can improve the nutritional value of our daily diet.
