Tempeh: A highly nutritious and protein-rich fermented soy product

Sunday, October 06, 2013 by: Michael Ravensthorpe
Tags: tempeh, fermented soy, health benefits

(NaturalNews) Tempeh is a fermented soy product of Indonesian origin. It is made from cooked and dehulled soybeans and culturing agents and is characterized by its distinctive texture and solid consistency. Tempeh remains a staple in the diet of many Indonesians, though it is also becoming popular in the West due to its numerous health benefits.

Tempeh's health benefits

Rich in protein - All fermented soy products are rich in protein, and tempeh is no exception. 100 grams of tempeh provides us with 18.5 grams of protein, which is 37 percent of an adult's recommended daily intake. This is comparable to the protein levels found in 100 grams of pork chops or chicken legs and higher than what you'd find in dairy products such as cheese. Moreover, since the fermentation process has already converted some of the protein into amino acids (a task normally performed by our digestive system), the protein is more digestible than that found in animal products. This makes tempeh a superior source of 'complete' protein for meat eaters as well as vegetarians and vegans.

Gastrointestinal benefits - Tempeh is rich in dietary fiber, which can bind itself to toxins, thereby detoxifying our colon and preventing colon cancer. This might explain why incidences of colon cancer (and other cancers, like breast cancer) tend to be lower in countries where fermented soy products like tempeh are regularly consumed.

Good source of healthy fats - 100 grams of tempeh contains approximately 11 grams of fat, 2 grams of which are saturated. The same amount also contains 220 micrograms of omega-3 fatty acids, which can boost heart health and lower triglycerides, and 3590 milligrams of omega-6 fatty acids, which can stabilize blood pressure and regulate the metabolism. Since our bodies cannot manufacture these essential polyunsaturated fats themselves, and can only store limited quantities of them, it is important that we consume foods rich in them on a regular basis.

B vitamin complex - While tempeh does not contain vitamins A, C, D, E or K, it does contain large amounts of the B vitamins; 100 grams provides us with 0.1 milligrams of thiamin (five percent of our RDI), 0.4 milligrams of riboflavin (21 percent), 2.6 milligrams of niacin (13 percent), 0.2 milligrams of vitamin B6 (11 percent), 24 micrograms of folate (six percent) and traces of vitamin B12 and pantothenic acid. While these B vitamins serve different purposes, all of them are ultimately responsible for cellular growth and development and the regulation of enzymes and proteins; deficiencies can lead to anemia, depression, fatigue, respiratory infections and much more.

Trace mineral content - One serving of tempeh will provide us with varying amounts of calcium, magnesium, iron, phosphorous, potassium, zinc and copper. Additionally, 100 grams of tempeh contains a whopping 1.3 micrograms of manganese, which is 65 percent of our RDI. Manganese is a micronutrient that people tend to forget about, but it serves important functions, such as promoting bone growth (thus preventing osteoporosis and other bone diseases), helping the body convert protein and fat into energy and the formation of cartilage.

The soy question

Much has been written about the possible dangers of soybeans, largely due to their toxic phytochemical content. These criticisms are valid, but it's important to remember that the fermentation process removes these phytates while improving digestibility and nutrient absorption. That said, it is always important to purchase organic fermented soy products when possible, since soy is one of those plants that's been heavily subjected to genetic modification, especially in the United States.

Sources for this article include:

http://www.whfoods.com

http://www.easy-vegetarian-diet.com

http://www.mensfitness.com

http://science.naturalnews.com

About the author:
Michael Ravensthorpe is an independent writer whose research interests include nutrition, alternative medicine, and bushcraft. He is the creator of the website, Spiritfoods, through which he promotes the world's healthiest foods.