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Tempeh  is an Indonesian word referring collectively to a variety of fermented foods (typically cooked legumes) bound together by a dense mycelium of white Rhizopus mold into compact cakes. The most popular of these is soy tempeh. In the West tempeh is usually sold in cakes 6″ by 8″ by 3/4″ thick (15 x 20 x 2 cm). These cakes are sliced, then fried, baked, or steamed.

Cooked and de-hulled soybeans may be lightly acidified with lactic acid or vinegar, drained, inoculated with spores of Rhizopus oligosporus mold, packed into perforated containers (polyethylene bags or banana leaves, holding about 8 ounces) and incubated at 30-31°C (86-88°F) for about 24 hours, until the beans are bound together tightly by the mycelium. The tempeh is then ready to sell or to cook.

Tempeh is the only major traditional soy food that did not originate in China or Japan. It originated in what is now Indonesia, perhaps as long as 2,000 years ago on the island of Java. At that time the people of Java, without formal training in microbiology or chemistry, developed a family of fermented foods. Besides cooked soybeans, they learned to make tempeh from oil-seed presscakes (the protein-rich cakes left after pressing the oil from seeds such as peanuts or coconuts) and okara (the soy pulp remaining after making soy milk or tofu).

The Health Benefits of Tempeh:

1.Fight free radicals and inflammation. Manganese in tempeh is a co-factor for the antioxidant enzyme, superoxide dismutase. Antioxidants neutralize free radicals, helping to prevent cell and tissue damage that can lead to heart disease, cancer, and other diseases. Riboflavin in tempeh helps protect cells from oxygen damage, supports cellular energy production, and maintains your supply of other B vitamins. Inositol (phytic acid) in tempeh may retard cell growth and work as antioxidant.

2.Saponins in tempeh prevent cancer cells from growing and mutating and neutralize free radicals to prevent disease. Genistein in tempeh acts as an antioxidant and anti-cancer agent. Daidzein in tempeh protects cells against oxidative damage to DNA, reduces incidences of prostate cancers, and works with tamoxifen to protect against breast cancer. Glycitein in tempeh may fight oxidative damage and cancer. Fermented soy foods like tempeh have more bioactive peptides (protein breakdown products) than non-fermented soy foods. In fermented soy foods, two key storage proteins—glycinin and conglycinin—are broken down by molds, yeasts, and bacteria into peptide fragments that have antioxidant and anti-inflammatory properties.

3.Promote cardiovascular health. Tempeh is a rich source of both types of fiber, soluble and insoluble, but it’s particularly rich in soluble fiber, which may help improve your blood sugar and cholesterol levels. Soluble fiber is particularly effective at lowering low-density lipoprotein (LDL or “bad”) cholesterol levels. The copper in tempeh also plays a role in keeping your blood vessels healthy. Phosphorus, along with magnesium in tempeh, helps maintain a healthy heartbeat. Magnesium, along with potassium, helps regulate blood pressure. Saponins in tempeh lower blood cholesterol and decrease risk of cardiovascular disease. Glycitein in tempeh has weak estrogenic activity and may fight atherosclerosis. Whole food soy products provide better cardiovascular support than dietary supplements containing isolated soy components (like purified isoflavones). Bioactive peptides in tempeh have blood pressure-lowering properties. Some of the peptides in tempeh inhibit angiotensin-converting-enzyme (ACE) and are therefore classified as “ACE inhibitors.” When this enzyme is inhibited, it is often easier for your cardiovascular system to regulate blood pressure. The antioxidant and anti-inflammatory properties of peptides in tempeh can help protect your blood vessels from oxidative and inflammatory damage. Eating whole soy foods is associated with improved levels of blood fats, including a moderate lowering of LDL cholesterol. Soyasaponins are phytochemicals that can reduce the rate of lipid peroxidation in blood vessels, reduce absorption of cholesterol from your gastrointestinal tract, and increase excretion of bile acids. All of these events contribute to a decreased risk of cardiovascular disease. Soyasaponins are in many forms of soy, but fermentation increases their concentration.

4.Help you maintain a healthy weight. Tempeh is high in protein and fiber. A 4-ounce serving of cooked tempeh has 41% of the Daily Value (DV) for protein, along with 48% of the DV for fiber. These nutrients help you feel full and keep you satisfied. The same serving contains just 12% of your DV for calories, and just 4% of the DV for carbohydrates. Genistein in soy may also help you maintain a healthy weight. Some of the unique peptides  in soy are associated with obesity prevention and treatment. Some of these peptides can decrease synthesis of sterol regulatory element binding proteins (SREBPs), thereby helping decrease synthesis of certain fatty acids as well as the depositing of these fatty acids in fat cells. Because fermented soy foods like tempeh have increased concentrations of bioactive peptides (versus non-fermented soy foods), tempeh may help in weight management.

5.Prevent cancer. Genistein (an isoflavone phytochemical in soy) can increase the activity of a tumor-suppressor protein called p53. When p53 becomes more active, it can help trigger programmed cell death (apoptosis) in cancer cells, and it also help trigger cell cycle arrest (helping stop ongoing cancer cell activity). Genistein also blocks the activity of protein kinases in a way that can help slow tumor formation, especially in the case of breast and prostate cancer. Genistein is in higher concentrations in fermented soy foods like tempeh (compared to non-fermented soy foods like soy milk and non-fermented tofu).
Prevent  type 2 diabetes. Soy foods can reduce insulin resistance by increasing the synthesis of insulin receptors, especially in combination with a moderate amount of polyunsaturated fat intake. High levels of total soy intake (approximately 200 grams per day) are also associated with decreased risk of type 2 diabetes.

6.Maintain strong bones. Copper, phosphorus, and magnesium are important for maintaining strong, healthy bones. Potassium maintains the density and strength of bones by decreasing urinary calcium loss. Saponins in tempeh protect against bone loss. Genistein in tempeh protects against osteoporosis. Daidzein in tempeh seems to reduce the risk for osteoporosis by stimulating the formation of osteoblasts. Glycitein in tempeh may fight osteoporosis.

Tempeh is available in supermarkets throughout the US, where it may be kept either in the refrigerated or freezer section. In a well-stocked supermarket, you’ll find tempeh in a variety of forms, including pre-cooked and ready-to eat, as indicated on the package. Other forms are not yet cooked and should be cooked before eating. You’ll find plain soy tempeh that has been made from soy and Rhizopus, and you’ll also find tempeh made from soy-grain combinations, especially soy-rice. The tempeh you find in the supermarket may also have been flavored with soy sauce or other seasonings.

Look for tempeh that is covered with a thin whitish bloom. While it may have a few black or grayish spots, it should have no pink, yellow, or blue coloration as this indicates that it has become overly fermented. In general, choose tempeh in which the soybeans and grains appear tightly bound. Also choose tempeh that tends to have a drier outside surface. High-quality, plain soy tempeh often has an aroma that is mushroom-like.