Health Fitness
Tempeh – The super healthy food with probiotics

Tempeh – The super healthy food with probiotics

If you are a health-conscious person, healthy eating should be on your family’s daily menu. For your menu today, why not cook something delicious with probiotic content and it has many health benefits to reduce the risk of cancer, is good for diabetic diets, lowers cholesterol, boosts the immune system and even helps to the weight loss program? ‘Is there a single food that has all these benefits?’ Yes, that is tempeh, a traditional food made from fermented soybeans!

In my country, Indonesia, tempeh has been our traditional food for perhaps hundreds of years. We can find tempeh in almost all markets, even in small towns. Tempeh has been part of our life. Whether we cook for everyday meals (served with rice), or when having fancy dinners at restaurants, we can always find tempeh. It’s because tempeh can be processed into many delicious foods. But not so many of its health benefits!


Tempeh is one of many probiotic food sources. Rhizopus Oligosporus, a good bacteria contained in tempeh, produces a natural antibiotic that inhibits some harmful bacteria. Rhyzopus can also improve your intestinal digestion health, as well as your skin health, from atopic dermatitis, pimples, cellulite, etc. On the other hand, the fermentation process that turns whole soybeans into tempeh produces an enzyme called phytase. This enzyme can break down phytate acid and therefore increase the body’s absorption of minerals such as iron, calcium and zinc. Good news for those with anemia as tempeh is also said to have 4mg. iron/100 grams!

High Protein – Low Calories

Tempeh, when processed from soybeans, becomes a high protein food, even higher among other plant foods. The daily consumption of 166 grams of tempeh provides about 60% of our daily protein needs. And with the fact that tempeh is less than 329 calories, it’s safe to assume that tempeh may be your perfect healthy food choice!

As a plant protein source, tempeh can provide a healthy diet for Mellitus diabetes patient too. Diabetics can use tempeh as a substitute for animal protein foods such as milk and meat.


Now you can get many healthy benefits from the isoflavones in tempeh, including:

Improve bone mineral content, reduce the risk of osteoporosis

Antioxidant to fight cancer-causing free radicals

Lower cholesterol (reduce LDL and increase HDL)

Lower risk of heart disease

Alleviate the symptoms of menopause

High fiber content

The high fiber content of soybeans found in tempeh can help diabetic patients control blood sugar. It can also prevent colon cancerimprove kidney health by replacing animal protein with soy, and prevent diarrhea In children.

Boost the immune system and health

Amino acids can enhance tempeh’s superiority in boosting the immune system. Tempeh is also an important source of b12 vitaminthat vegetarians can use to replace meat, and an excellent source of calcium.

Low calorie and low carb

And last but not least, tempeh is a suitable food for a weight loss diet. Being low-calorie and low-carb, including tempeh on your list of diet foods, will help you reduce the amount of fat stored in your body. If you combine this perfect diet with exercise, you will increase lean muscle mass that will help you burn fat. And what makes it more perfect, tempeh has its high protein content that you can use to recover your energy after your weight loss workout.

So I don’t need to stress that tempeh is definitely a super healthy food for healthy people, on a healthy budget, which, with a little creativity, can be turned into a super delicious food.

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