Many people today look to a plant-based diet to help reduce disease risks and promote longevity. The evidence continues to mount, demonstrating the superiority of a meatless diet in the prevention of dozens of chronic diseases. The inevitable question arises about where one gets their protein in a vegetarian or vegan diet. The answer varies, but many people look to a traditional Indonesian food, tempeh, for a rich source of protein.
In traditional Indonesian culture, tempeh is cultured or fermented from soybeans with a number of microorganisms that help make the soy protein more digestible and improve the vitamin content. In this way, tempeh is similar to another fermented soy protein source, tofu.
Some tempeh products made in the US and other western countries also contain wheat, making it inappropriate for those with gluten and gliadin allergies or sensitivities, a significant portion of which are undiagnosed.
Some endocrinologists claim that soy foods may aggravate hypothyroid conditions due to molecules present that block thyroid hormone. Other sources state that the fermentation process destroys the harmful molecules. Certainly tempeh has shown a long track record of safety in traditional cultures, but it?s worth noting that in these cultures, soy is always consumed in its fermented form, and often as a condiment, not as the basis of one's diet.
The recent rise in genetic engineering has created dangerous soy products with undesirable effects and unproven safety. Many studies have shown that genetically engineered products react differently in the body, creating deleterious results, including the rising prevalence of food allergies to soy products.
What to Look for
Look for tempeh made with organic, non-genetically modified, or non-GMO soybeans and wheat, if wheat is in the recipe. Tempeh, when made in the traditional Indonesian fashion, is produced from a broader spectrum of bacterium, resulting in better nutrition, including more vitamin B12. A few companies, including one from Australia, offer an organic tempeh product made the traditional way.
Common Pitfalls
Soy lacks a complete compliment of protein, but modern research seems to have dispelled the notion that you must consume several types of complimentary proteins together, like beans and rice. Certainly, one must eat a widely varied diet with all of the essential amino acids to make complete protein. Many people get locked into eating a limited diet, frequently eating the same recipes and foods. If you decide to make tempeh a staple of your diet, make sure you change it up frequently. The variety will help ensure proper nutrition, as well as making eating more fun.
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