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7 Benefits of eating tempeh and side effects

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Discover the 7 shocking health benefits of eating tempeh and side effects.

Tempeh is a fermented soybean that originated in Indonesia.

It is made using a natural culture and controlled fermentation process that includes the addition of a tempeh starter, which is a live mold mix.

When it sits for a day or two, it turns into a fermented, cake-like food product.

7 shocking health benefits of tempeh


Tempeh is becoming popular, and today more and more grocery stores carry tempeh products.


This is because tempeh is known to lower cholesterol, increase bone density, reduce menopausal symptoms, and promote muscle recovery.

In addition to these incredible benefits, tempeh has the same protein quality as meat and contains high levels of vitamins B5, B6, B3, and B2.

Nutrition Facts of Tempeh

The fermentation process of tempeh and its use of whole soybeans gives it a higher content of vitamins and protein minerals.

It has a firm texture and an earthy flavor, which becomes more noticeable as it ages.

Due to its nutritional value, tempeh is used throughout the world in vegetarian cooking.


Its ability to acquire many flavors and textures makes it a great substitute for meat products.

100 grams of tempeh has approximately:

• 196 calories

• 11 grams of fat

• 3 grams of saturated fat

• 0 cholesterol


• 9 grams of carbohydrates

• zero sugar

• 18 grams of protein

• 0.4 milligrams riboflavin/vitamin B2 (21 percent DV)

• 1-milligram niacin (11 percent DV)

• 2 milligrams vitamin B6 (10 percent DV)


• 21 micrograms of folic acid (5 percent DV)

• 5 milligrams pantothenic acid (5 percent DV)

• 1-milligram thiamine (4 percent DV)

• 1 micrograms of vitamin B12 (2 percent DV)

• 3 milligrams manganese (64 percent DV)

• 5 milligrams copper (27 percent DV)


• 253 milligrams phosphorus (25 percent DV)

• 77 milligrams magnesium (19 percent DV)

• 2 milligrams iron (12 percent DV)

• 401 milligrams potassium (11 percent DV)

• 96 milligrams of calcium (10 percent DV)

• 1.6 milligrams zinc (10 percent DV)


• 14 milligrams sodium (1 percent DV)

Health benefits of eating tempeh

1.- Contains probiotics

• Consuming fermented probiotic foods has many benefits. The microflora that lives in fermented foods creates a protective lining in the intestines and protects them against pathogenic factors, such as salmonella and E. Coli.

• Tempeh and other fermented foods lead to increased antibodies and a stronger immune system; In addition, they regulate the appetite and reduce sugar and refined carbohydrate cravings.

• In fact, fermented vegetables can help treat candida in the gut. Probiotics can also break down sugars, making them easier to digest, break down carbohydrates, control harmful bacteria in the body, fight diarrhea, help with indigestion, fight chronic inflammation, and boost immune system function.

2.- Benefits of tempeh for cholesterol

• A scientific review published in the American Journal of Clinical Nutrition evaluated 11 studies that were conducted between 1990 and 2006.

• Researchers found that soy isoflavones, found in tempeh and other soy products, significantly lower serum cholesterol and LDL cholesterol levels.


• They also noted that soy proteins containing enriched or depleted isoflavones also significantly improved lipid profiles.

• The niacin in tempeh is also considered an important treatment option to help lower dangerously high cholesterol levels.

• Niacin or vitamin B3 has been shown to reduce the risk of cardiovascular disease in patients with mixed dyslipidemia. Dyslipidemia is an elevation of plasma cholesterol, triglycerides, or both.

• A 2011 study conducted at the University of Kansas Medical Center found that niacin supplementation is very effective in lowering cholesterol naturally for those at increased risk of heart attack, stroke, or other forms of heart disease due to having high LDL cholesterol levels, low HDL cholesterol levels, and elevated triglyceride levels.

3.- Benefits of tempeh for bones

• The calcium provided by tempeh is involved in the growth and maintenance of bones.

• Calcium, along with other essential minerals such as vitamin K and vitamin D, is needed to maintain bone mineral density and prevent weak and brittle bones and fractures.


• Helps form part of hydroxyapatite, the mineral complex that hardens your bones and teeth; This complex maintains bone density and helps bones heal.

• People with calcium deficiency are susceptible to weak and flexible bones, which increases the risk of fractures.

• Copper, another mineral found in tempeh, also plays an important role in bone growth, as well as helping connective tissue and muscle growth.

• A copper deficiency can appear in brittle bones that are prone to breaking and not developing fully, as well as causing osteoporosis, low muscle strength and weakness, weak joints, and more.

• Research conducted at the University of Akron in Ohio suggests that consuming copper increases the rate of bone healing and plays a key role in tissue maintenance and repair.


• State-of-the-art approaches to treating bone disease, including bone lengthening and fracture repair, can be enhanced by paying more attention to the role of copper as a mineral required for optimal treatment.


4.- Reduce menopausal symptoms

• The isoflavones in tempeh are known to serve as a natural remedy for menopause relief.

• In 2000, the North American Menopause Society set a goal to develop an evidence-based consensus opinion on the role of isoflavones in menopausal health.

• After evaluating the animal and human studies, the most compelling health effects were attributed to the actions of isoflavones on lipids.

• The main biological functions of lipids include storing energy, signaling, and acting as structural components of cell membranes.

• Studies associated with isoflavones with statistically significant reductions in low-density lipoproteins (LDL) and triglycerides, as well as increases in high-density lipoproteins (HDL).

• The data even supported the efficacy of isoflavones in reducing the incidence and severity of hot flashes, but some studies found no difference between isoflavone receptors and controls.


• The researchers suggest that while more evidence is needed to determine specific dosages, clinicians should consider recommending whole foods containing isoflavones, such as tempeh, to menopausal women, especially because of the cardiovascular benefits of these foods.

5.- Great source of protein

• One hundred grams of tempeh provides 37 percent of the adult’s recommended daily intake of protein – that’s a great source of protein!

• This is comparable to 100 grams of pork chops or chicken feet. And for starters, the fermentation process has already converted some of the protein into amino acids, so your digestive system doesn’t have to work as hard on tempeh.

• Protein foods are important because they keep our metabolism going, our energy, and our blood sugar levels stable.

• Protein is used in every cell of the body and is essential for building muscle mass, supporting neurological function, aiding digestion, balancing hormones, and maintaining an optimistic mood.

• Because protein-rich foods like tempeh make us feel full and require more work for the body to break down and digest, they contribute to weight loss and are more beneficial than fast-acting, refined carbohydrates.


6.- Benefits of tempeh for diabetes

• With almost 65 percent of your daily value covered with 100 grams of tempeh, manganese is an important mineral present in this beneficial food.

• Manganese plays a role in numerous chemical processes, including the synthesis of nutrients such as cholesterol, carbohydrates, and proteins.

• Manganese also participates in the formation of bone mass and helps to balance hormones naturally.

• One of the most important benefits of manganese: its ability to fight diabetes.

• Manganese is necessary to help with the proper production of digestive enzymes responsible for a process called gluconeogenesis.

• Gluconeogenesis involves the conversion of amino acids from proteins to sugar and the balancing of sugar in the bloodstream.


• Manganese has been shown to help prevent excessively high blood sugar levels that can contribute to diabetes.

• A 2013 study conducted in the Departments of Internal Medicine and Biochemistry at the Veterans Affairs Medical Center in Salt Lake City found that manganese supplementation in mice increased insulin secretion to improve glucose tolerance under conditions of food stress.

• These are promising results regarding the effectiveness of manganese as a natural remedy for diabetes.

7.- Benefits of tempeh for cancer

• Angiogenesis is the physiological process through which new blood vessels are formed from pre-existing vessels.

• This is a completely normal and vital process for growth and development, but it is also a fundamental step in the transition of tumors from a benign to a malignant state.


• This is the reason why the use of angiogenesis inhibitors has become popular in the treatment of cancer.

• A 2005 study published in The British Journal of Nutrition tested whether isoflavones, the polyphenolic compounds found in soy products, could be useful agents for inhibiting angiogenesis.

• The results suggest that isoflavones isolated from tempeh may be an important tool for treating cancer and inflammatory diseases.

• A 1998 study published by the American Association for Cancer Research found that consumption of soy isoflavones may exert cancer-preventive effects by decreasing estrogen synthesis and by altering the metabolism of gene-damaging metabolites to inactive metabolites.

• The study included 12 healthy premenopausal women who took soy protein supplements for 100 days. Compared to the control diet, soy isoflavone was shown to have cancer-treating effects.

• Eighty percent of your immune system is housed in your gut, so it makes perfect sense that research has confirmed that probiotic supplementation can stop tumor growth.


• In addition to supporting your immunity to disease, research has also shown that probiotics can improve digestive function, aid mineral absorption, and cure leaky gut syndrome, all of which contribute to cancer prevention.

The history of Tempeh

On the island of Java, in Indonesia, tempeh is a stable source of protein. Soy has been recognized in Java from the 12th to the 13th century. The discovery of tempeh is related to the production of tofu in Java.

In the 17th century, the Chinese introduced the tofu-making industry to Java. According to legend, tempeh was accidentally discovered when a discarded soy residue trapped the spores and produced a certain whitish fungus that was found to be edible.

To make tempeh, whole soybeans are softened by dipping and then removing the outer covers; then it is partially cooked. A milk acid, usual vinegar, is sometimes added to tempeh to lower the pH; This creates a better environment for mold growth.

A fermentation starter containing the spores of the fungus Rhizopusoligosporus or Rhizopusoryzae is then mixed into the softened soybeans.


The beans are spread out in a thin layer and left to ferment for 24 to 36 hours at a temperature of around 86 degrees. Typically, the grains are woven together by a mat of white mycelium, filaments.

How to use Tempeh

Tempeh is available to purchase at your local health food store.

You may notice that some packages of tempeh include beans that have a feathery white fluff growing on them, and this is normal and safe to eat.

Tempeh can be stored in the refrigerator when consumed within a week and freezes well for later use.

You can eat tempeh raw or by boiling it and eating it with miso or soy sauce. It can also be used as a substitute for meat in any meal.

It’s easy and fun to cook with tempeh because it absorbs other flavors quickly; Plus, it’s delicious, with a mild, nutty flavor.


When cooking with tempeh, you can crumble, chop, or dice it.

Cooked tempeh can be eaten on its own or in chili, stir-fries, soups, salads, sandwiches, and stews.

Tempeh recipes

• For people who don’t eat meat, or want a meatless day, tempeh is a great option that is still high in protein. This is why I recommend that you try adding tempeh to the Slow Cooker Bison Chili recipe.

• You can change the bison and use tempeh instead, or useless bison and add tempeh as well.

• Because tempeh crumbles easily, it would make the perfect addition or substitute for both the Taco Salad recipe and the Sloppy Joe’s recipe.

• It is also a great base in place of beef in Spaghetti Squash with a red sauce.


• You will love how the tempeh absorbs the flavors of garlic, basil, and oregano in this dish. It’s the perfect meatless (and healthy) option.

Side effects of eating tempeh

• If you are new to consuming fermented foods, take it slowly at first; otherwise, you may have a stomach ache. Start by eating about a cup of tempeh.

• If you have a history of estrogen receptor-positive breast cancer, avoid eating tempeh because it can raise estrogen levels and trigger breast cell reproduction.

• The research on this topic is mixed, but until there is a clear answer regarding tempeh’s ability to accelerate the causes of breast cancer when consumed in excessive amounts, it is safer to avoid food altogether.


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