A Guest Blog Post by Beth Rush, the Mindfulness Editor at Body+Mind.
Optimizing your nutrition is crucial when you become pregnant. Although you can learn dietary tips from a nutritionist or doctor during your first trimester, anyone can check out recommended foods to get a better perspective on pregnancy nutrition. If you’re one of the many people who love tempeh, you might not have to change much about how you eat if you conceive. Learn if tempeh is safe to eat while pregnant to understand why it’s a superfood.
What Is Tempeh?
Tempeh is a fermented food product made mostly with soybeans, so it’s a protein-dense ingredient. Some companies also make it with grains or other kinds of beans. The food is easy to find at standard grocery and health food stores because it’s a popular plant-based ingredient in numerous diets.
Is Tempeh Safe to Eat While Pregnant?
Tempeh is safe to eat while pregnant because it’s a robust source of protein. The fermentation process required to produce tempeh also makes complex carbohydrates easier to digest because the fermented enzymes deconstruct carbs, sugars and fat. They break food down so your digestive system processes what you eat more effectively.
Benefits of Tempeh During Pregnancy
Even though you can enjoy the health benefits of tempeh at any time, it’s a beneficial food during pregnancy. The ingredient could transform your nutrient intake, make you more comfortable and help you reach your dietary goals.
1. Effective Digestion Promotes Nutrient Absorption
The digestive system produces enzymes that break your food down so your bloodstream can absorb the nutrients. An optimized pregnancy diet might not provide all the included nutrients if your body can’t utilize them in the digestive tract. Eating tempeh adds more enzymes to your microbiome, promoting better digestion and nutrient absorption. If you’re trying to get more iron or calcium in your diet during pregnancy, tempeh meals could assist you in utilizing those nutrients from whole-food sources.
2. Tempeh Increases Protein Intake
Research shows that pregnant women need 38 grams of daily protein on average during their first trimester. That daily average grows to 59 grams in the second and third trimesters. Reaching those daily goals can be challenging if you don’t eat meat, have a limited grocery budget or want more variety in your diet. Tempeh is a condensed plant-based protein, so every bite contributes directly to those pregnancy protein goals.
3. Blood Pressure Levels May Remain Lower
Maintaining healthy blood pressure levels during pregnancy can be challenging. If your blood pressure is creeping upwards, follow your doctor’s advice and , additionally, eat foods like tempeh. The ingredient may reduce blood pressure because it’s full of antioxidants. Dietary adjustments can mitigate health concerns, especially if you’re trying to regulate your levels.
4. Fermented Foods Regulate Bowel Movements
Some people experience dysregulated bowel movements when they become pregnant. Hormones influence your stool production, but regaining regularity is more manageable with fermented foods like tempeh. The microorganisms in each bite strengthen the gut’s microbiome, reducing discomforts like flatulence, diarrhea and constipation.
5. Tempeh Improves Insulin Resistance
Standard pregnancy appointments include testing for gestational diabetes, which may be a more avoidable condition when people minimize their blood sugar spikes after finding out they conceived. Tempeh can reduce HbA1C and triglyceride levels, which contribute to the development of type II diabetes. Enjoying the plant-based protein occasionally may decrease the risk of diabetes before, during and after pregnancy.
6. You Could Deal With Fewer Strong Aromas
Odors affect some pregnant people more than others. Tempeh could become a solution to that challenge. The ingredient has a slight nutty or earthy aroma but isn’t too strong. If you’re struggling to cook raw meats, tempeh could be an easy protein alternative that won’t trigger your more sensitive olfactory functions during pregnancy. If nausea occurs more frequently than when you’re around food, you may need a medical consultation to discuss other factors that could cause your upset stomach.
Creative Ways to Enjoy Tempeh
There are numerous ways to cook with tempeh. Consider what meals, flavors and textures you love or prefer during pregnancy. You could explore creative culinary options by:
- Marinating it and roasting tempeh on the grill.
- Stir-frying it before mixing it with rice and veggies.
- Dicing it for salad toppings.
- Baking tempeh cubes for grain bowls.
- Swapping it for ground beef in tacos, casseroles and other dishes.
You can also visit local restaurants to see how each chef makes their tempeh menu options. The popular ingredient is available at Chinese, Thai, Indonesian, vegan and vegetarian venues. Browsing online menus could also inspire you if you’re too busy to book a dinner reservation.
Make Any Pregnancy Diet More Nutritious With Tempeh
Tempeh is safe to eat while pregnant because it provides numerous health benefits. The plant-based protein could regulate your digestive tract, improve your nutrient absorption and even regulate your blood pressure levels if you eat it consistently during pregnancy. Nutrition goals become much easier to reach once you understand the many culinary options available.
About the Author: Beth Rush is the mindfulness editor at Body+Mind. She writes about mental health during pregnancy and beyond. She also shares tips for coping with c-PTSD, PCOS, and climate anxiety. Subscribe to the Body+Mind Newsletter for more posts by Beth.
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