Five ways Tempeh is beneficial for diabetes

Five ways Tempeh is beneficial for diabetes 

By 2021, close to 537 million adults (20-79 years) were found to be living with diabetes. The year, 2021 was definitely one we’d all like to forget. The pandemic and the overwhelm that came along makes us want to forget it altogether.

However, not all hope is lost! Studies indicate that introducing and adhering to a diet control plan along with an active lifestyle can help negate the threat of Type 2 diabetes. But striking that balance may seem like a Herculean task, given the fast and busy lifestyle we have been leading.

This is where the new protein powerhouse in the Indian market can make its presence known. Tempeh, a fermented food made from soybeans can serve as a great protein option and also reduce the risk/ help with Type 2 diabetes.

And we don’t want you to just take our word for it! Let us elaborate on Tempeh benefits and how it makes for a significant addition to your diabetic diet plan.

A positive influence on the gut microbiome

Tempeh is a probiotic food. Which means, this soy-based superfood contains an abundance of probiotics. And so, it positively influences your gut microbiome. The microbiome is the millions of good bacteria and microbes that are responsible for the digestion of your food.

Now, as per a research, changes in the gut microbiome may play a crucial role in reducing or intensifying the risk of obesity and Type 2 diabetes in people. Therefore, a healthier impact on the gut microbiome can help in reducing the risk of Type 2 diabetes.

It is rich in fibre

One of the benefits of eating Tempeh is getting an ample amount of dietary fibre. 100g of Tempeh from consists of about 8.5g of dietary fibre which makes up for 28% of the Recommended Dietary Allowance (RDA).

Dietary fibre helps your digestion and improves your gut health. But that’s not all! A study has shown that consumption of dietary fibre is actually linked with a reduced risk of Type 2 diabetes. And as you probably may have known by now, one of the nutritional benefits of Tempeh is that it is rich in dietary fibre. 

So, if you are worried your diabetes food would be bland and tasteless, fret not! This plant-based protein food is super versatile, easy to cook and can be made into delicious recipes ! 

Tempeh for Diabetes

Tempeh ( and other fermented soybean products) are known to improve insulin resistance and also aid individuals with Type 2 diabetes. A study by researchers from Taiwan’s National Pingtung University of Science and Technology was able to highlight how consuming tempeh had been beneficial for individuals suffering from Type 2 diabetes. 

Tempeh also has a very low Glycemic Index (GI). This means that it provides a slow, sustained release of energy without causing any spikes in blood sugar levels. Low GI foods are highly recommended for those with type 2 diabetes.

Moreover, Tempeh when included in a fat-based diet or a keto diet, helps with blood glucose levels and improves insulin sensitivity. 

Anti-oxidant properties

Studies have pointed out that soy-isoflavanes possess antioxidant properties and this can contribute to a healthier state for you. Owing to its antioxidant properties, soy isoflavones in Tempeh improve glucose tolerance and also aids individuals with diabetes.

How? The antioxidant cells reduce the free radicals in your body. Free radicals are unstable atoms that can cause damage to your body cells. These can also cause heart diseases or contribute to a diabetic state. 

Guess you just found another reason to savour the goodness of Tempeh!

Helps bring down cholesterol levels and weight

Individuals that have diabetes are always at risk of high cholesterol which can lead to a higher risk of cardiovascular and heart-related problems. Therefore, it is essential for people with diabetes to consume foods that are known to lower cholesterol levels.

Fermented foods, especially something as nutrient-rich as Tempeh, makes up for a great option. Soy isoflavones have been credited for bringing down cholesterol levels. 

On the other hand, obesity can lead to aggravated insulin resistance. Tempeh can help here as well! For a while now, Tempeh has become a crucial addition to the diet for people looking to lose weight by shedding those extra kgs. 

The high amount of nutrients in Tempeh, especially protein is attributed to helping reduce hunger and appetite while ensuring you don’t miss out on essential nutrients (There’s close to 20g of protein in a 100g Tempeh serving!). 

And this isn’t something we are claiming without any data to back it. Studies have shown that consuming fat and protein affects the hunger hormone, ghrelin and brings down your urge to eat more.

So, while you munch down your favourite Tempeh recipe included in your diabetic meal plan, thank the Indonesians for creating such a protein-rich food and introducing it to the world.

The number of benefits one can get by just consuming Tempeh regularly (Yes! You can have a taste of the goodness of Tempeh every day if you want) is what has made it one of the favourite plant-based foods among the vegetarian and vegan communities. 

Lack of options for Vegetarians

There is a lack of quality protein options, especially for vegetarian diabetics. It is recommended to eat high-protein, high-fiber foods that don’t have heavy dairy. Paneer falls short here, being heavily dairy based, leaving few options for those who want to be on a high protein vegetarian diet. That is where Tempeh comes in and can be a great addition to the diet. 

Need a nutritional superfood? We have you covered!

So, if you read through this article and were convinced about Tempeh’s health benefits and how it helps with your daily dose of nutrients, we have the perfect way to get you started with the Super Bean Protein

Whether you are looking to add nutritious food to your diet or looking for a healthy alternative that does not dampen down the taste of your dish, get your pack of Tempeh today from our store. We offer ready to cook Tempeh in natural and pre-marinated variants that can satiate your Tempeh craving in no time.


  • 200 g

    Tawa Masala Tempayy Cubes

  • 2 Nos

    Sliced Onions

  • 1/4 each

    Sliced bell peppers

  • 1 Tsp

    Jeera powder

  • 1 Nos

    Cubed onion

  • 1 Tsp

    Chat Masala

  • 1/2 Tsp

    Salt To Taste

  • 2 Tsp


  • 2 Tsp

    Fresh Corriander

  • 2 Tsp

    Kasuri methi

  • Chapathi/ Indian bread of choice

  • 2 Tbsp

    Mint Chutney


  1. Sautee Tawa Masala Tempayy cubes for 4-5 mins and keep aside.

  2. Heat some oil in a pan and sautee sliced onions till transclucent.

  3. Add the peppers and the sauteed Tempayy cubes and give it a good toss.

  4. Add jeera powder, chat masala, fresh coriander and salt. Stir well for couple of minutes. Keep aside.

Kathi Roll

  1. Layer the roti with mint chutney, sauteed Tempayy cubes filling.

  2. Roll the roti, cut into two and serve with mint chutney.


Tempeh is one of the best natural vegetarian sources of protein with a high protein and fibre content thanks to the natural fermentation process. For even the most inexperienced cook, the preparation of Tempeh is simple: simply unbox and use as cubes or mince the Tempeh, season/ marinate it liberally with your choice of spices, and sautee the Tempeh with a bit of oil for five to seven minutes. ...

Tempeh is plant-based, dairy-free, and gluten-free, with 19 grams of protein per 100 grams and only 1.6 grams of net carbs.

It has a mild nutty flavour and a slightly spongy, solid texture. Because the tempeh cubes absorb flavours well , we recommend seasoning even the flavoured cubes if you want the flavour to pop.

Thanks to the porous nature of tempeh, it absorbs the flavours of whatever it's mixed with and helps make a tempeh biryani that is quick to cook yet packs a savoury punch.

If you want the original taste of biryani but want to make it at home, we are here with a quick vegetarian biryani recipe for you to savour at lunch or at dinner!

Get yourself ready for a quick tempeh lunch today and smash your nutrition goals!