5 Benefits of Eating Tempe for Health
Tempe is a food that is definitely familiar to you. Fermented food of these soybeans have accompanied life as Indonesians. The distinctive taste of tempeh and the very different structure of tofu, apart from being cheap, can also be addicting. The various ingredients in tempeh have many benefits for the health of the body. Curious, what are some of them?
The nutritional content in tempeh
Tempe or in English tempeh has been recognized as a typical Indonesian food made from fermentation soybeans (Glycine max). The fermentation process of tempeh utilizes several types of mold Rhizopus otherwise known as “tempeh yeast”.
The content of vegetable protein in everyday dishes has been widely studied, not only by Indonesians but also by researchers out there. Besides the more popular fermented foods, such as yogurt or kimchi, this does not degrade tempeh’s image as the most accepted and researched product.
Based on Indonesian Food Composition Data (DKPI), per 100 grams serving of tempeh you can get nutritional content, such as:
- Water: 55.3 grams
- Calories: 201 kcal
- Protein: 20.8 grams
- Fat: 8.8 grams
- Carbohydrate: 13.5 grams
- Fiber: 1.4 grams
- Calcium: 155 milligrams
- Phosphor: 326 milligrams
- Iron: 4.0 milligrams
- Sodium: 9 milligrams
- Potassium: 234 milligrams
- Copper: 0.57 milligrams
- Zinc: 1.7 milligrams
- Beta carotene: 0.0 micrograms
- Thiamin: 0.19 milligrams
- Riboflavin: 0.59 milligrams
- Niacin: 4.9 milligrams
Benefits of tempeh for body health
The price is cheap, easy to get, and tastes good, making tempeh not separated from the daily diet for some people.
Vegetable protein in tempeh is also supported by other nutrients, such as vitamins and minerals to maintain a healthy body. Here are some of the benefits and benefits of tempeh that you can feel.
1. Build and repair damaged body cells
The protein content in tempeh is based on a number of studies equivalent to that of meat. Vegetable protein or those derived from plants are also thought to reduce the risk of developing diabetes, heart disease, and maintain your weight.
In general, protein is needed by the body to build and repair damaged tissues or cells in order to work properly. The nutritional content of tempeh is proven to be of better quality than soybeans, because the water-soluble protein content will increase the activity of proteolytic enzymes.
Proteolytic enzymes or proteases can break down long protein chains into substances that can be digested by the body. Quoted from the journal Biomolecules, this enzyme also helps the function of cell division, blood clotting, the immune system, and other vital functions.
In addition, tempeh contains less fat, carbohydrates, fiber, calcium, phosphorus, iron, thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, vitamin B12, and much more retinol than meat.
2. Reducing the risk of osteoporosis
Benefits of the womb calcium and Phosphor in tempe, it is mainly important for the growth of bones and teeth, especially in children. Consumption of 100 grams of tempeh is able to meet 15 percent of calcium needs and 65 percent of daily phosphorus needs for children aged 7-9 years, according to the nutritional adequacy rate (RDA) in Permenkes No. 28 of 2021.
In addition, calcium and phosphorus intake can also prevent osteoporosis in menopausal women. Researchers from Kuala Lumpur, Malaysia in International Journal of Food Sciences and Nutrition, revealed the amazing thing about the calcium content in tempeh.
This study states that the absorption of calcium from tempeh is not much different from cow’s milk. To get the same nutrition with a glass of milk, you only need to consume four pieces of tempeh. This is certainly beneficial, especially for those who have low milk consumption habits.
3. Prevent anemia
One of the important ingredients in tempeh which is useful for preventing anemia or lack of blood is vitamin B12. Vitamin B12 functions to help the body produce red blood cells. Naturally, you can find this vitamin in meat, fish, eggs, and milk, which is certainly not suitable for vegetarians, right?
However, per 100 grams of tempeh contains about 1.7 micrograms of vitamin B12 which makes this plant-based food the only source of vitamin B12 that comes from plants. This content is sufficient to meet 42 percent of vitamin B12 needs every day.
With that the vegetarian and vegans need not be afraid to lose vitamin B12 in their daily diet. Lack of vitamin B12 in the body can cause symptoms, such as dizziness, weakness, fatigue, pale skin, decreased body balance, and mood unstable.
4. Counteract free radical reactions
Not only does it contain nutrients that can meet the daily needs of the body, tempeh contains substances antioxidants in the form of isoflavones which are needed by the body to stop the reaction of free radical formation.
One of the effects of free radicals is premature aging. You can inhibit this condition by eating foods that contain antioxidants, one of which is tempeh. In each serving of tempeh, contains about 10-38 milligrams of isoflavones which have various benefits.
Research conducted by the University of North Carolina shows that the antioxidant compounds in tempeh can help prevent prostate and breast cancer. In addition, this content can also reduce the risk of heart health problems.
5. Helps you lose weight
Armed with 20.8 grams of protein per 100 grams of serving, tempeh is not only beneficial for vegetarians and vegans. This protein content is also suitable for those of you who are in an effort to lose weight, especially undergoing it a diet high in protein.
A published study The American Journal of Clinical Nutrition demonstrated a diet high in soy-based protein to be as effective as meat or other animal products. Apart from being able to lose weight, this diet can also reduce hunger and increase feelings of fullness.
Other research has also shown a protein-rich diet to be stimulating thermogenesis, which can help the body burn more calories after eating. In addition to adults, tempeh can also be consumed by babies as a complementary food for breastfeeding (MPASI).
The healthiest and best way to consume tempeh
Fried tempeh is one of the processed forms of tempeh that you consume most of the day. But unfortunately, the nutritional content contained in tempeh, such as prebiotics obtained through the fermentation process may spoil during frying.
Made Astawan, Chairman of the Indonesian Tempe Forum and Professor of the Department of Food Science and Technology, Bogor Agricultural University, as quoted from Kompas.comsuggesting alternative ways of processing tempeh, for example steaming, roasting, or roasting it can still maintain the benefits of the good nutritional content in it.
According to him also, consumption of raw tempeh that is still fresh can also be done by juicing it with the fruit. Tempe also naturally contains natural MSG so that during cooking you don’t need to add artificial MSG excessively.
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