Fermented
Tempeh
7/10 Moderate evidence
Indonesian fermented soybean cake; the fermentation reduces antinutrients and creates more bioavailable isoflavones than unfermented soy.
Active compounds
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Fermented isoflavones
Aglycone isoflavones are more readily absorbed and exhibit anti-inflammatory effects
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Rhizopus probiotics
Fungal fermentation produces enzymes that improve protein digestibility
Helps with
Practical tips
- Preparation
- Steam first to soften, then marinate and pan-sear or bake
- Recommended amount
- 3-4 oz several times weekly
- Absorption
- Choose organic non-GMO; fermentation has already reduced phytic acid significantly
- Cautions
- Contains soy — not suitable for soy allergy