Tempeh: what is that and what kind of benefit it brings

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 Tempeh 


What is it ?


Originally from Indonesia but now spreading across Asia and even Europe and USA, so it's easy to find this product in your local grocery and no need to go anywhere specific

It's made out of fermented soybean with a result of a cake form nutty flavoured with different textures depending on the way is cooked

The varieties of soybeans used are: yellow/white/black

A good quality tempeh should be firm and with a pleasant odour 

Nowadays thanks to its popularity there is a variety of recipe you can find online that can satisfy any taste and combination with other ingredients

It is a great source of vegetarian protein 



Nutritional value per 100 gr


Less than 200 kcal which is a good amount considering the nutrients 

Less than 8 gr of Carbohydrates 

10 gr of Fat 

20 gr of Protein which is a high value 

Contains a variety of Group B vitamins

Minerals: Source of Calcium, Magnesium and Zinc 




Benefits 


- Influences the gut microbiota in a positive way:

 Since it's fermented food, this food is a probiotic and also rich in prebiotic 


- Reduces cholesterol;

Because of the nutrients coming from soybeans and also a direct alternative to meat products 


- Antioxidant:

Thanks to the isoflavones it helps to reduce the oxidative stress 


- Promotes bone health:

Thanks to the minerals rich in Calcium




Here some good recipe ideas:


https://www.loveandlemons.com/tempeh/



Similar topics:


https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8781261/


References:


https://www.soyinfocenter.com/HSS/tempeh1.php


https://generasibiologi.com/2017/06/macam-mekanisme-contoh-fermentasi.html


https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8781261/



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