How healthy is tempeh?

Although tempeh has been on the menu in Asian countries for centuries, this nutritious and versatile meat substitute is still relatively unknown in the Western world. Sin! Because tempeh not only fits perfectly into a plant-based diet, but is also much healthier than most other meat substitutes for sale in the supermarket. We explain why and what the health benefits of tempeh are below.

Whole soybeans

The first important advantage of tempeh is that it is made from whole soybeans. This makes it a very fiber-rich product. Dietary fiber is the food for the beneficial bacteria in the gut. They contribute to a healthy intestinal flora and good bowel movements. In addition, fiber provides a feeling of satiety, so you are less likely to get hungry after a meal. In comparison, a serving of tempeh (100 grams) contains about 7 grams of fiber, while tofu – the better-known brother of tempeh – contains only 2 grams of fiber per 100 grams.

Fermented

Tempeh is made from fermented soybeans. This means that a special fungus is added to the beans during production. This fungus (Rhizopus) produces enzymes that, among other things, change the taste, appearance and nutritional value of the soybeans.

The fermentation process ensures that tempeh is easy to digest and contains healthy bacteria for the intestines (probiotics).

In addition, nutrients from tempeh can be optimally absorbed by the body. Soy naturally contains phytic acid. This hinders the absorption of certain minerals and trace elements from food. By fermenting, this substance is broken down and nutrients can be absorbed properly.

Unprocessed

Unlike many other meat substitutes, tempeh does not contain any artificial additives, such as sugar, salt and E-numbers. It is a natural product that gets its distinctive taste, appearance, and health benefits from the fermentation process. As a result, tempeh is one of the healthiest vegetarian choices.

Rich in complete protein

There's a reason why soy is so popular among vegetarians and vegans: it's one of the best plant-based protein sources. Not only does it contain a lot of protein, it also contains complete proteins. That means they contain all the essential amino acids that are also found in meat. This also applies to tempeh: per serving of 100 grams there is more than 18 grams of protein. That's about as much as three hard-boiled eggs weighing about 50 grams.

Vitamins and minerals

Because tempeh is an unprocessed product, the vitamins and minerals are well preserved. For example, it is a source of vitamin B2 (riboflavin), which is necessary for the release of energy from food and is important for healthy skin and mucous membranes.

In addition, tempeh contains a lot of the mineral phosphorus. Phosphorus is also involved in the body's energy management. In addition, it ensures the sturdiness of bones and teeth.

Source of omega 3 fatty acids

Omega-3 fatty acids protect against cardiovascular disease and are important for a well-functioning immune system. Per 100 grams, tempeh contains 0.6 grams of the vegetable omega-3 fatty acid ALA (alpha-linolenic acid). This is an essential fatty acid. The body cannot make it itself, but must get it through food or dietary supplements. ALA ensures the maintenance of normal cholesterol levels in the blood.

Sodium-free

With 0.004 grams of sodium per 100 grams, tempeh is virtually salt-free. Sodium is important for the fluid balance in the body and for healthy blood pressure, among other things. Eating too much salt (sodium) can cause high blood pressure and cardiovascular disease. People who have to follow a low-salt diet because of high blood pressure or kidney disease, for example, can eat tempeh without objection.

Low in sugar

Tempeh contains no added sugars or other fast carbohydrates. With only 0.6 grams of sugars per 100 grams, it is a low-sugar product. Thus, eating tempeh does not lead to blood sugar spikes. This also makes it an excellent meat substitute for diabetic patients.

Nutri-Score

Nowadays, more and more products have a Nutri-Score. By means of letters and colours, this food choice logo provides information about how healthy a food is: score A (green) is the healthiest and score E (red) is the least healthy.

Our natural (unbaked and unmarinated) tempeh products have a Nutri-Score A and our baked and/or marinated products have a C-score. Healthy plant-based choices!