Top 10 Health Benefits of Tempeh in Your Diet

With the rise of plant-based foods in the spotlight, tempeh is finally gaining the attention it deserves. Once a staple primarily in Indonesian cuisine, tempeh is now celebrated worldwide for its versatility, delicious nutty flavour, and incredible health benefits. 

This soy-based product is often compared to tofu, yet tempeh brings something unique to the table. Not only is it a powerhouse of plant-based protein, but it’s also rich in probiotics and essential nutrients, making it an excellent choice for those focused on gut health, diabetes management, and heart health. 

So, what are the health benefits of tempeh? Here’s a look at why tempeh deserves a spot in your diet, plus how you can make your tempeh at home with the NourishMe Organics Tempeh Starter Kit!

What is tempeh made from? 

Tempeh is traditionally made from whole soybeans that have been cooked, dehulled, and fermented. The process typically involves inoculating the fermented soybeans with a specific type of mould from the Rhizopus family, which creates a dense, cake-like structure as it binds the beans together during fermentation. The mould's fermentation gives tempeh its distinctive nutty flavour and firm texture.

Some variations also use additional grains, such as barley or rice, mixed with the soybeans to alter the texture and flavour slightly. 

This fermentation process makes tempeh unique among soy-based products, enhancing its nutritional profile with probiotics, higher fibre, and a richer nutrient content compared to other soy products like tofu.

 

Here are our top ten reasons to add tempeh to your diet:

1. High in protein – ideal for plant-based diets

Tempeh offers around 19 grams of protein per 100 grams, making it an excellent protein source for vegetarians and vegans. 

This high-protein content supports muscle maintenance, energy levels, and overall bodily functions, often helping people meet their protein needs without relying on animal-based sources. 

For those looking to replace meat, tempeh’s hearty texture makes it ideal for everything from stir-fries to sandwiches.

2. Packed with gut-boosting probiotics

Tempeh is fermented with beneficial bacteria, which makes it naturally rich in probiotics. Unlike tofu, tempeh undergoes a fermentation process that introduces beneficial bacteria, specifically those from the Rhizopus mould family. 

These probiotics contribute to a balanced gut microbiome, supporting digestion, nutrient absorption, and even immune health. For people looking to improve their gut health, tempeh can be a tasty and functional addition to meals.

3. Cholesterol-lowering properties

Studies show that soy-based foods, including tempeh, can reduce cholesterol levels, especially LDL cholesterol. The fermentation process of tempeh may amplify these effects, potentially making it even more effective than other soy products like tofu. 

Lowering LDL cholesterol helps reduce the risk of heart disease, making tempeh a smart addition to a heart-friendly diet.

4. Blood sugar management and balancing the body’s antioxidant levels

Tempeh has a low glycemic index, meaning it won’t cause a rapid spike in blood sugar levels, which is beneficial for those with diabetes or insulin sensitivity. 

Additionally, tempeh’s high fibre and protein content can slow down the absorption of sugar, helping to maintain stable blood sugar levels after meals. 

This study suggests that eating fermented soybean products like tempeh has been linked to a lower risk of chronic diseases. This is largely because these foods are packed with natural antioxidants, which help protect the body by neutralising harmful molecules known as reactive oxygen species (ROS). 

By reducing these molecules, fermented soy helps balance the body’s antioxidant levels, supporting overall health and reducing the risk of long-term health issues.

5. Rich in fibre for digestion and satiety

With about 7 grams of fibre per 100 grams, tempeh helps promote a healthy digestive system and keeps you feeling fuller for longer. 

Fibre aids in digestion by helping to keep bowel movements regular and reducing the likelihood of digestive issues like constipation. 

Additionally, fibre helps to maintain satiety, making tempeh a filling option that could support weight management goals by reducing the likelihood of overeating.

6. Loaded with essential nutrients

Tempeh is a great source of several essential nutrients, including calcium, iron, and magnesium. Calcium supports bone health, while iron is crucial for oxygen transport and energy production, particularly in those following plant-based diets. 

Magnesium, an often-overlooked mineral, is necessary for nerve function, muscle health, and a healthy immune system. 

Tempeh also contains B vitamins, which help convert food into energy, making it an excellent all-rounder for daily nutrition.

7. Versatile and trending in the culinary world

Tempeh’s versatility in cooking is gaining traction, with countless recipes popping up on social media platforms like TikTok. 

From tempeh bacon and BBQ tempeh bowls to tacos and skewers, this ingredient is being celebrated for its ability to absorb flavours and add a satisfying bite to meals. 

Unlike some meat alternatives that can be costly, tempeh is generally affordable and easy to prepare. 

You can cook it with various sauces, spices, and marinades to suit any cuisine, and it works in everything from salads and wraps to hearty casseroles.

8. Anti-inflammatory and antioxidant benefits

The fermentation process that creates tempeh enhances its antioxidant properties. Antioxidants in tempeh can help neutralise free radicals in the body, which are unstable molecules that contribute to inflammation and cell damage. 

Regularly including antioxidant-rich foods like tempeh in your diet may reduce the risk of chronic diseases, from cardiovascular disease to neurodegenerative conditions.

9. Affordable plant-based protein option

Unlike some plant-based meat alternatives, tempeh is budget-friendly, making it accessible for people wanting to try more plant-based meals without breaking the bank. 

Its affordability means you can enjoy the benefits of a high-protein diet while keeping costs down, which is a bonus for anyone looking to prioritise health without overspending.

10. Easy to make at home with NourishMe Organics Tempeh Starter Kit

Making your tempeh at home can be a rewarding and sustainable way to enjoy this health-boosting food. 

By making your tempeh, you control what goes into it—no additives, preservatives, or plastic packaging. Plus, the NourishMe Organics Tempeh Starter Kit makes the process easy, allowing you to enjoy fresh, homemade tempeh whenever you like. 

Check out our detailed recipe and method on how to make tempeh using our kit.

How to include tempeh in your diet

If you’re new to cooking with tempeh, here are some beginner-friendly tempeh recipe ideas:

• Marinate and grill: Marinating tempeh allows it to soak up flavours wonderfully. A simple soy sauce, garlic, and ginger marinade is a great start.
• Stir-fries and curries: Slice or cube tempeh and toss it into stir-fries or curries as a protein boost.
• Tempeh bacon: For a plant-based twist on bacon, thinly slice tempeh, marinate it with smoked paprika and soy sauce, then pan-fry until crispy.
• Salads and wraps: Crumble cooked tempeh over salads or use it as a filling in wraps for extra texture and protein.
• BBQ or tandoori tempeh skewers: Perfect for grilling, tempeh can be seasoned with BBQ or tandoori spices and skewered for a flavourful main course.

Tempeh vs tofu

While tofu has long been a go-to for plant-based diets, tempeh offers a distinct set of advantages:

• Higher protein content: Tempeh typically has more protein than tofu, making it a stronger choice for those focusing on protein intake.
• More nutrients and fibre: Tempeh retains more of the whole soybean, providing additional fibre and nutrients, unlike tofu which is more processed.
• Enhanced flavour profile: Tempeh’s nutty taste and firmer texture can make it more versatile in recipes, offering a greater range of culinary possibilities.
• Gut health benefits: Thanks to its fermentation process, tempeh contains live cultures that support digestive health—something not present in tofu.

Get started with tempeh: A simple, delicious boost for your health

Tempeh is far more than just a plant-based protein option. It’s a nutrient-dense, versatile, and affordable food that offers numerous health benefits, from heart health to blood sugar control making it a staple in many health-conscious households. 

Plus, making your tempeh is easier than ever with our NourishMe Organics Tempeh Starter Kit, allowing you to experience the joys of fermentation right at home.

So, whether you’re a tempeh novice or a long-time fan, there’s never been a better time to enjoy the health-boosting benefits of this incredible food.