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Tempeh: A High-Fiber Protein Powerhouse


a sandwich with bacon flavored tempeh

Totally Tempting Tempeh

Does concern about your health and the environment have you searching for tasty plant-based sources of protein? If so, allow me to introduce tempeh — a high-fiber protein powerhouse without the saturated fat, antibiotics and environmental contamination associated with animal protein.


Tempeh is a fermented soy product available next to the tofu in the refrigerated section of the grocery store. It is made by soaking, hulling, boiling and drying soybeans before adding a bacterial starter. As the beans ferment, they meld together to form a block. An 8-ounce block typically retails for about $5.


Nutritional Composition

From a macronutrient perspective, nearly half of the calories in a serving of tempeh are from protein. Tempeh is considered a complete protein because it provides all nine of the essential amino acids; these are proteins that the body can only get from food.


a pie chart showing the macronutrient composition of tempeh
The macronutrient composition of tempeh

Possibly out of a fear of not getting enough, many Americans eat more protein than they need. According to the USDA, an active middle-aged man should aim for about 60 grams of protein a day so a single serving of tempeh would provide nearly one-third the recommended amount. Use this free calculator to determine your protein needs.


There is no sugar in tempeh. All the carbs are in the form of fiber. One serving of tempeh provides 20% of the recommended daily allowance (RDA) for fiber, which is vital since most Americans consume less than half of the recommended amount.


In addition to providing 10% of the RDA for iron, tempeh is an excellent source of calcium, vitamin B12, phosphorus and manganese. While a serving of meat provides slightly more protein than tempeh, animal products also contain saturated fat, agricultural antibiotics and zero fiber--not to mention the environmental impact on natural resources.

a table comparing nutritional content of tempeh to animal protein


tempeh in BBQ sauce with a salad

Health Benefits

According to a 2024 article in Science Direct, the nutritional benefits of fermented soy products include lowering cholesterol and blood pressure, improving gut health and cognitive function while avoiding blood glucose spikes. In laboratory tests the compounds in tempeh inhibited cell proliferation in breast, cervical, and ovarian cancer strains.


The American Cancer Society recommends soy products since studies associate it with lower incidents or recurrence of breast, lung and prostate cancer. Soy fell out of favor years ago when mice that were fed a diet high in isoflavones developed breast cancer. According to the American Cancer Society, however, these concerns are unfounded as rodents metabolize soy differently from humans and the mice were fed an excessive amount of isoflavones.


A meta analysis of three studies published in the journal Circulation in April 2020 concluded “isoflavone intake was inversely associated with coronary heart disease.” This conclusion was based on 4,826,122 person-years of follow-up from these three studies:

  • 74,241 women from the Nurses’ Health Study (NHS; 1984–2012)

  • 94,233 women from the NHSII (1991–2013)

  • 42,226 men from the Health Professionals Follow-Up Study (1986–2012)


A 2023 review in the journal Nutrients encourages athletes to consume tempeh to boost athletic performance and recovery. Six of the amino acids in tempeh promote muscle growth while another amino acid, L-arginine, limits fat storage. In addition, the microbes in tempeh have been shown to increase muscle mass in the elderly, promote recovery from fatigue and reduce anxiety.


Isoflavones mimic estrogen, which triggered concern that soy could have a feminizing effect on men. A 2020 meta analysis of 38 clinical studies concluded that these concerns were unfounded.


Soy isoflavones aren’t for everyone, however. Avoid tempeh if you have an allergy to soy, are taking warfarin (blood thinner) or medication for your thyroid. Although soy appears to have a positive effect on preventing incidents or recurrence of breast cancer, limit your soy intake if you have estrogen-sensitive breast tumors.


How to Prepare Tempeh

Tempeh is super easy to prepare. Basically, I slice it thinly and sauté in a little oil until golden brown and crispy.


Life tofu it has a mild flavor so I toss the cooked tempeh in bowl with barbecue sauce or (if I plan ahead) marinate it in the fridge for a few hours before cooking. Homemade marinades taste best but if you opt for store-bought, check the label for sodium and added sugar.

I’ve included links to recipes below.


Trying new foods can be intimidating. I get it! It's easier to revert to the same old standbys in the kitchen. But considering that tempeh is inexpensive and simple to prepare, it doesn’t cost you much to try it. And, who knows, you may discover your new favorite protein source. Let me know what you think!


 


Free comprehensive guide to preparing tempeh plus links to tasty recipes from my favorite recipe creator, Nisha Vora. You can subscribe to her newsletter here.

 

This simple marinade gives tempeh a bacon-y vibe.


 

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