7 reasons why tempeh is a great protein swap
More and more people are looking for healthy ways to pack in the protein. And tempeh – a wholefood protein originating from Indonesia – is emerging as a firm frontrunner.
It’s a protein powerhouse, says Registered Nutritionist (ANutr) Eli Brecher, who has teamed up with UK-based tempeh brand Better Nature to dish the facts.
Whether you’re plant-based or a meat-eater, gym-goer or runner – or simply looking for healthier ways to up your protein intake or improve your gut health – Eli explains why tempeh is the one protein staple you should be eating.
1. It contains as much protein as cod and mackerel
Tempeh is very high in protein: a 100g serving of tempeh has more protein than two large eggs and as much protein as cod and mackerel.
It’s also a complete protein, containing all nine essential amino acids that our bodies can’t produce on their own. Whilst many other plant-based proteins need to be combined with other foods over the course of the day to get a complete amino acid profile, tempeh contains them all.
2. It’s great for the gut
Made from whole fermented soybeans, tempeh is supercharged with gut health benefits. It’s high in fibre and rich in prebiotics that feed the good gut bacteria i.e. probiotics.
The gut microbiome is the community of trillions of bacteria and other microbes that reside inside our gut. These good bacteria are essential for a healthy gut microbiome. So, by eating tempeh you’re feeding the good bacteria in your gut.
And because tempeh is fermented, it’s easier for your body to digest. It also counts towards your 30 weekly plant points!
3. It’s nutrient-dense
More than just a protein, tempeh is a nutritional powerhouse.
It’s a source of nutrients like iron, calcium, magnesium and B vitamins such as riboflavin and niacin. These nutrients are essential for overall health and wellbeing and support bone health, good energy levels and red blood cell formation.
4. It has heart-health benefits, too
Tempeh may even be beneficial for your heart health. It’s naturally cholesterol-free and low in saturated fat, making it a heart-healthy protein option.
Eating tempeh regularly as part of a balanced diet may help reduce the risk of cardiovascular disease by lowering cholesterol levels and improving lipid profiles.
5. It’s very versatile
The mild, nutty flavour and firm texture of tempeh make it a brilliant food that can be used in a wide variety of dishes, from stir-fries and salads to sandwiches and traybakes. It can be grated, sliced, diced, torn into chunks or even blended.
Tempeh’s ability to absorb flavours quickly makes it an ideal ingredient to cook with, while its high protein content makes it a satisfying addition to any meal, keeping you full for longer.
6. It’s super sustainable
It’s not just its health creds and versatility that makes tempeh a great protein source – it’s super sustainable too. In fact, tempeh creates 94% less CO2 emissions than beef, 78% less than pork and 62% less than chicken.
Better Nature is a certified B Corp™ and donates 1% of sales to a charity partner to help tackle malnutrition in Indonesia, where tempeh originates. Their tempeh has a low carbon footprint (verified by My Emissions’ farm-to-fork analysis) and is made using sustainably grown, non-GMO soya beans.
7. It’s tried and tested
One of the most brilliant things about tempeh is that it’s been eaten as a protein staple in Indonesia for hundreds of years, so it’s truly tried and tested!
Better Nature is available to buy nationwide from Asda, Tesco and Ocado. Find out more about the supercharged protein, tempeh, plus recipe inspiration at betternaturetempeh.co
More about Eli Brecher (ANutr) and her mission to transform gut health using a 360° approach to wellbeing can be found at elibrecher.co.uk