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.
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.