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Tempeh

Tempeh. Polyphenols: Isoflavones Christy Goff, Ellie Freeman, Amber Leon, and Sara Hoverson . Where does Tempeh Come From? . Originated 4,000 years ago in Indonesia 2 varieties: whole soybeans mixture of soybeans, grains and seeds Production of Tempeh

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Tempeh

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  1. Tempeh Polyphenols: Isoflavones Christy Goff, Ellie Freeman, Amber Leon, and Sara Hoverson

  2. Where does Tempeh Come From? • Originated 4,000 years ago in Indonesia • 2 varieties: • whole soybeans • mixture of soybeans, grains and seeds • Production of Tempeh • Soybeans soaked, chopped and then mixed with a mold culture • Compressed on trays • Left in a warm place to ferment for hours

  3. High levels of isoflavones (genestien) • Bioavailability INCREASES with fermentation • Longer fermentation time= more aglycones

  4. Bioavailability • Variety • Growing Conditions • Storage and Processing

  5. Proposed Health Benefits • Cardiovascular Health • Lower cholesterol • Inhibits protein tyrosine kinase producing an anti-thrombolytic effect

  6. 2) Cancer prevention • High soy diet inversely associated with lower risk for hormonal cancers • Isoflavones can compete with high endogenous hormone levels • Inhibits tyrosine kinase activity • associated with cellular receptors for epidermal growth factor, insulin, insulin-like growth factor I

  7. 3) Osteoporosis • Bone mineral density and bone mineral content benefitted from a high soy diet in studies • Synthetic derivative, ipriflavone has been effective in promoting bone mass and preventing bone loss

  8. Possible Non-Estrogenic Functions • Influence on enzymes • Protein synthesis • Cell proliferation • Angiogenesis • Calcium transport • Growth factor actions • Vascular smooth muscle cells • Lipid oxidation • Cell differentiation

  9. Potential Concerns with Phytoestrogens Consumption • Abnormal sexual development in male rats after high doses of isoflavones • Goitrogenic potential • Could be an endocrine disrupter • Long history of isoflavones consumption with no adverse affects

  10. Tempeh vs. Tofu • Whole food forms of soy • Benefits of fermentation – digestion, bioavailability of isoflavones • Nutrient content

  11. Isoflavone Content of Tempeh vs. Tofu in mg/100g edible portion

  12. Buying and Cooking Tempeh • Tempeh sold at all natural grocers, trader joes and Kroger chains. • Price varies from $1.50-$2.00 for 8 oz package • Good protein source for vegetarians and vegans • Important to buy organic varieties to avoid GMO modified soy products • Can be fried, baked, or barbecued.

  13. Easy ways to incorporate soy into diet… • SANDWICHES • SALADS • STIR-FRY

  14. Cooking to Preserve Nutrition • Deep Frying • 3-4 min decreases isoflavone content by 30% • 30 min decreases isoflavone content by 45% No difference between raw and cooked tempeh when sautéed in a nonstick skillet for 3 min

  15. Tempeh RecipeFollowing recipe strives to preserve all the isoflavone content while adding in delicious spices and oils that MAY increase antioxidant/anti-inflammatory value of the dish. Ingredients: • 2 tablespoons unrefined coconut Oil • 8 oz organic tempeh, cut into ½ inch slices • 1 teaspoon thai chili sauce • 1 teaspoon curry powder • sea salt to taste • Heat oil in skillet over medium to high heat. • Add tempeh, chili sauce and spices. • Sautee for 3 minutes on both sides. • Remove from heat and serve warm. Salt to taste.

  16. Tempeh…. It’s what I got Early in the morning rising to the streets Fermenting me my soybeans Season them til’ they’re sweet I got to find a reason, Reason why I should I got to find a reason why soy’s misunderstood I know my nutrition Its balance is the key Here are all the reasons why tempeh is for me

  17. As the beans ferment the love it connects isoflavones all together for my health benefits The Estrogen effect is cancer preventative The Genistein metabolites are my heart’s best friend Take small example take a tip form me Put it in your body its what your bones neeedededed Soy’s what I got Its within my reach And its bought super cheap At the store down the street .

  18. When its gets into you, you’ll finally get what you deserved. Cooked many ways, It’s a treat to be served. Soy’s what I got. Don’t start a riot. Rock it when the grill gets hot! Tempeh… its what I got. I said remember that… Tempeh… Its what I got.

  19. I don’t cry when estrogen levels rise I don’t worry because boobs don’t grow on guys I don’t get angry when I see its low fat Protein and fiber you know where its at So grill it, stir fry Sauté on low flame Preserving AGLYCONES is the name of the game Let the lovin’, let the lovin’ absorb in me Tempeh is what I got, I said remember that Tempeh is what what I GOT!!!!

  20. Something to think about… • Soy is a topic of much discussion/debate considering it is an endocrine disruptor. • What would be your response to a male client/friend if they are worried about eating soy due to the estrogenicity?

  21. Works Cited Cassidy A, Bingham S, Setchell K. 1995 Biological effects of isoflavones in young women: importance of the chemical composition of soyabeanproducts. Br J Nutr74:587– 601. Divi RL, Chang HC, Doerge DR. 1997. Anti-thyroid isoflavones from soybean: isolation, characterization, and mechanisms of action. BiochemPharmacol. 15;54(10): 1087-96. FaqiAli S, Johnson William D, et al. 2004. Reproductive toxicity assessment of chronic dietary exposure to soy isofalvones in male rats. Reproductive Toxicology. 18(4): 605-611. Heikkinen AM, Pariainen M, Niskanen L, et al. 1997 Biochemical bone markers and bone mineral density during postmenopausal hormone replacement therapy and without vitamin D3: a prospective, controlled randomized study. J ClinEndocrinolMetab. 82:2476–282. Ingram D, Sanders K, Kolybaba M, Lopez D. 1997 Case-control study of phytooestrogens and breast cancer. Lancet. 350:990 –994. Tofu and Tempeh – What’s new and beneficial about tofu and tempeh. http://whfoods.org/genpage.php?tname=foodspice&dbid=150#nutritionalprofile The George Mteljan Foundation 2001-2012. Accessed May 28, 2012. Ziegler J. 1994 Soybeans show promise in cancer prevention. J Natl Cancer Inst. 86:1666 –1667

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