It found that tempeh had a protective effect on the liver and was able to reverse damage to liver cells. Additionally, tempeh caused a decrease in both cholesterol and triglyceride levels Tempeh is made from soybeans, which contain soy isoflavones. Studies show that soy isoflavones and soy protein may decrease blood cholesterol levels. Studies show that soy isoflavones also possess antioxidant properties and may reduce oxidative stress Antioxidants work by neutralizing free radicals.
These highly unstable atoms can contribute to the development of chronic health conditions. The buildup of harmful free radicals has been associated with many diseases, including diabetes, heart disease, and cancer Numerous studies have shown that isoflavones could reduce markers of oxidative stress by increasing antioxidant activity in the body 24 , Other studies have found that supplementing with soy isoflavones may have a favorable effect on several health conditions associated with oxidative stress.
For example, one animal study showed that soybean isoflavones decreased blood sugar levels in rats with diabetes Another study used data from 6, households in Japan and found that intake of soy products was associated with a decreased risk of death from heart disease and stomach cancer Tempeh may especially be beneficial compared with other soy products.
One study compared the isoflavones in soybeans to the isoflavones in tempeh and found that tempeh had greater antioxidant activity Soy isoflavones may possess antioxidant properties and could help decrease oxidative stress and chronic disease.
Tempeh is a good source of calcium, a mineral responsible for keeping bones strong and dense. Adequate calcium intake may prevent the development of osteoporosis, a condition associated with bone loss and porous bones In one study, 40 older women increased their calcium intake through diet or supplements for 2 years.
Increasing calcium intake decreased bone loss and preserved bone density, compared with control groups Another study looked at 37 women and found that increasing dietary calcium intake by mg per day helped prevent age-related bone loss Other studies show that increasing calcium intake could help increase bone growth and density in children and teenagers 32 , Though dairy products are the most common sources of calcium, studies show that the calcium in tempeh is as well absorbed as the calcium in milk, making it an excellent option for increasing calcium intake Tempeh, along with other fermented soy products, is generally considered safe for most people.
However, some individuals may want to consider limiting their intake of tempeh. Those with a soy allergy should avoid tempeh altogether. Eating tempeh may trigger an allergic response for these people. Additionally, soybeans are considered a goitrogen , a substance that can interfere with thyroid function. Uncooked tempeh can be frozen for up to three months.
Store leftovers in an airtight container in the refrigerator for up to three days. Like tofu , tempeh is made from soy, but unlike tofu, tempeh is mildly flavorful on its own. The production process differs from tofu-making in that it starts with whole soybeans, rather than soy milk as for tofu, making tempeh less processed than tofu. You can see the beans in the patty or block, which are held together by the beneficial probiotic mold used in the fermentation process.
Also unlike soft tofu, tempeh has a very firm texture and doesn't crumble easily. But both of these soy products easily absorb flavors from sauces or marinades.
Often called "wheat meat," seitan is essentially processed wheat gluten, so it can never be gluten-free. Seitan starts as a flavorless dough, but producers add spices and seasonings before forming it into loaves for sale.
It's the main ingredient in many fake meat products. There are many commercial brands of tempeh on the market; it is sometimes flavored with vegetables and other grains. If you are avoiding soy or just like to experiment, you can find tempeh made by the same process using other types of beans, such as black beans or chickpeas , and lentils.
Actively scan device characteristics for identification. We'll help you prep. Sign up for our new weekly newsletter, ThePrep, for inspiration and support for all your meal plan struggles. Credit: Whole Foods Market. Calories: Total Fat: 4. Credit: Adam Dolge. Calories: 80 Total Fat: 4g Saturated Fat: 0. Credit: Caitlin Bensel. Try tempeh as a perfect plant-based substitute for lamb in our Tempeh Gyros With Tzatziki.
Our Early Summer Salad utilizes tempeh for tasty low-carb, high-protein croutons. Our Vegetarian Bolognese may make you forget you even used tempeh at all! Even if you're not a vegetarian , you've likely had tofu at some point.
Maybe you even cook with it regularly. But have you heard of tempeh? It's definitely the less popular of the two, but it has a growing fan base — and for good reason.
Tempeh, like tofu, is a meat alternative made from soy, but that's about where the similarities end. Tofu and tempeh are pretty different when it comes to flavor profile and nutritional makeup.
If you're looking to incorporate more plant-based proteins into your diet, keep reading to learn everything you need to know about tofu and tempeh. You've probably wondered how soybeans go from their original form to those solid white blocks.
Tofu is made from curdled soy milk, which is a liquid extracted from ground, cooked soybeans. The curds are then drained and processed into a block. Tofu originated in China , but has since been widely adopted across the world.
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