Tempeh vs tofu6/7/2023 The buildup of harmful free radicals has been associated with many diseases, including diabetes, heart disease, and cancer ( 23). These highly unstable atoms can contribute to the development of chronic health conditions. Studies show that soy isoflavones also possess antioxidant properties and may reduce oxidative stress ( 22).Īntioxidants work by neutralizing free radicals. Studies show that soy isoflavones and soy protein may decrease blood cholesterol levels. Tempeh is made from soybeans, which contain soy isoflavones. It found that tempeh had a protective effect on the liver and was able to reverse damage to liver cells.Īdditionally, tempeh caused a decrease in both cholesterol and triglyceride levels ( 21). Though most available research focuses on the effects of soy isoflavones and soy protein on blood cholesterol, one study did focus specifically on tempeh.Ī 2013 animal study examined the effects of nutrient-enriched soybean tempeh on mice with liver damage. It also decreased triglycerides by 13.3% ( 20). In the study, 42 participants ate a diet containing either soy protein or animal protein over a 6-week period.Ĭompared with animal protein, soy protein decreased LDL (bad) cholesterol by 5.7% and total cholesterol by 4.4%. One review looked at 11 studies and found that soy isoflavones were able to significantly decrease both total and LDL (bad) cholesterol ( 19).Īnother study looked at the effects of soy protein on cholesterol levels and triglycerides. Soy isoflavones have been associated with reduced cholesterol levels. Tempeh is traditionally made from soybeans, which contain natural plant compounds called isoflavones. Tempeh is high in soy protein, which can promote satiety, reduce hunger, and increase weight loss. After 2 weeks, they found that both diets led to weight loss, a decrease in hunger, and an increase in fullness, with no significant difference between the two protein sources ( 18). In a 2014 study, 20 men with obesity were placed on a high protein diet that included either soy-based or meat-based protein. One study found that high protein soy snacks improved appetite, satiety (fullness), and diet quality compared with high fat snacks ( 17).Īdditionally, research shows that soy protein can be just as effective as meat-based protein when it comes to appetite control. Some studies suggest that a protein-rich diet may promote thermogenesis (heat production), leading to an increase in metabolism and helping your body burn more calories after each meal ( 15).Ī diet high in protein can also aid in appetite control by increasing fullness and decreasing hunger ( 16). One cup (166 grams) provides 31 grams of protein ( 2). Tempeh contains prebiotics, which may help promote digestive health and potentially reduce inflammation. ( 11).Īlthough studies have provided mixed results, some have associated prebiotic intake with increased stool frequency, reduced inflammation, and improved memory ( 12, 13, 14). ( 8, 9, 10).Įvidence also suggests prebiotic supplements cause beneficial changes in the gut microbiota. These include butyrate, which is the primary source of energy for the cells that line your colon. ![]() Studies have found that prebiotics increase the formation of short-chain fatty acids in the colon. It also seems to be rich in prebiotics - types of fiber that promote the growth of beneficial bacteria in your digestive system ( 7). Your gut microbiota are the bacteria that reside in your digestive system Tempeh is a probiotic food that influences your gut microbiome. These are beneficial bacteria that may provide health benefits when eaten. Unpasteurized, fermented foods may contain probiotics. ![]() In soybeans, the fermentation process breaks down phytic acid, which helps improve digestion and absorption ( 6). It is also low in carbs and sodium.įermentation is a process where bacteria and yeast break down sugars ( 5). Tempeh is a good source of protein, iron, manganese, phosphorus, magnesium, and calcium. One cup (166 grams) of tempeh contains about 2/3 of the calcium found in 1 cup of whole milk ( 2, 4). Tempeh is also a good dairy-free source of calcium.
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