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Tempeh, a fermented soy product, is well-known as a nutritious vegan meat alternative, though it offers significant health benefits regardless of dietary preference. Rich in protein, prebiotics, and a diverse range of vitamins and minerals, tempeh is a versatile ingredient that can enhance your diet in numerous ways.
Tempeh is a traditional Indonesian food made from soybeans that undergo fermentation by microorganisms. After fermentation, the soybeans are pressed into a compact cake, which is often consumed as a vegetarian protein source.
While soybeans are the primary ingredient, tempeh can also be made from other beans, wheat, or a combination of soybeans and wheat. It has a dry, firm texture with a slightly nutty flavor and can be steamed, sautéed, or baked. Often marinated to add more flavor, tempeh is a popular choice among vegetarians and vegans due to its nutrient density.
Nutritional Value of Tempeh (per 100g)
- Energy: 162 calories
- Protein: 15g
- Carbohydrates: 9g
- Total Fat: 9g
- Sodium: 9mg
- Iron: 12% of the daily value
- Calcium: 9% of the daily value
- Riboflavin: 18% of the daily value
- Niacin: 12% of the daily value
- Magnesium: 18% of the daily value
- Phosphorus: 21% of the daily value
- Manganese: 54% of the daily value
Benefits of Tempeh for Cancer
Cancer is characterized by the rapid growth of cells that destroy healthy cells in the body. The body’s normal process of cell development, division, and death can be disrupted by cancer, leading to uncontrolled cell proliferation.
Polyphenolic compounds, such as isoflavones, found in tempeh, are known to inhibit angiogenesis—the formation of new blood vessels from existing ones. This process is crucial in the growth and spread of cancer cells and tumors. The anti-angiogenic properties of isoflavones in tempeh make it a beneficial food in cancer prevention and treatment.
Studies have also shown that higher intake of isoflavones is associated with reduced mortality in women with breast cancer. Soy products, including tempeh, are particularly effective in lowering death rates among women by inhibiting tumor growth, especially in those with low estrogen and progesterone receptors. Additionally, isoflavones offer protective benefits against the severe side effects of endocrine therapies used in breast cancer treatment.
It is a common misconception that cancer survivors should avoid tempeh due to its phytoestrogen content. In reality, the presence of isoflavones in the body can help resist the proliferation of cancer cells and tumors in many adults.
Caution Regarding Tempeh
Always ensure that tempeh is thoroughly cooked before consumption. Since tempeh is a fermented food, it can potentially harbor harmful bacteria if not properly prepared. Unless you’re using pre-cooked tempeh from a package, it’s important to cook it to fully enjoy its cancer-fighting benefits.
