Is Tempeh Gluten Free? The Truth About This Fermented Soy Product
If you are looking for a delicious and healthy high-protein food that works well in a number of dishes, tempeh is an excellent choice.
Tempeh is made from fermented soybeans, and it is a good source of vitamins, minerals, and antioxidants. Additionally, tempeh is a good source of fiber and protein.
One-half cup of tempeh contains approximately 15 grams of protein. Tempeh can be used in various dishes, including stir-fries, soups, stews, and chili. It can also be used as a meat substitute in sandwiches and wraps.
So, what about tempeh and gluten? Is tempeh gluten-free? We will answer this question and more below.
What Is Tempeh?
Originating in Indonesia hundreds of years ago, tempeh is a soybean product made by fermenting soybeans with a mold called rhizopus. After fermentation, the soybeans are pressed into a dense, high-protein block.
Similar to tofu in that it is made from soybeans, tempeh is less processed and has more protein and fiber than tofu plus beneficial probiotics.
As tempeh is unprocessed, it retains many of the vitamins, minerals, and antioxidants found in soybeans which offer various health benefits including improved heart health, decreased risk of cancers, and relief from menopausal symptoms.
Additionally, the fermentation process increases the levels of certain vitamins and decreases antinutrients which can interfere with the absorption of nutrients.
Fermentation also creates probiotics which offer additional health benefits like improved digestion and immunity.
Is Tempeh Gluten Free?
While tempeh is traditionally made with soybeans and vinegar, many store-bought options also contain gluten-containing grains, making them off-limits for a gluten-free diet.
However, by carefully reading labels and ingredient lists, it is possible to find brands of tempeh that are safe for people with celiac disease or non-celiac gluten sensitivity.
What Brand of Tempeh Is Gluten Free?
Gluten-free diets are becoming more and more popular, but finding gluten-free tempeh can still be a challenge. If you’re looking for a brand that you can trust to be gluten-free, here are a few to get you started.
However, just because a product is labeled “gluten-free” doesn’t necessarily mean it’s safe for people with these conditions. Some manufacturers use the term very loosely, and their products may still contain traces of gluten.
Others may make accidental cross-contamination errors during production.
Before you pick up that tempeh at the store, take a minute to read the ingredients list. Even if you’re not looking for anything in particular, it’s always good to know what’s in your food.
And in the case of tempeh, it’s especially important to check the ingredients list before you buy, because not all tempeh is gluten-free.
- Original Soy Cake Tempeh Cake
- Organic Five Grain Tempeh Cake
- Soy Tempeh
- Five Grain Tempeh
- Flax Tempeh
- Buffalo Tempeh Strips
- Original Tempeh
While Lightlife does not label all of its products as gluten-free, it does state on its website (https://lightlife.com/faq/ ) that some products do not contain gluten. However, the company also warns that there could be cross-contamination in their facilities.
As a result, those with a severe sensitivity to gluten should exercise caution when consuming Lightlife products.
- Asian Miso Ginger Hempeh
- Smoke Salt and Pepper Hempeh Steaks (soy-free)
- Raspberry Habanero BBQ Hempeh (soy-free)
The Hearty Vegan
- Tempeh Salad
- Soy Tempeh
- Texas Tempeh Sausage, Spicy
- Black-Eyed Pea Tempeh
- Garbanzo Tempeh
- Texas Tempeh Sausage, Mild
Is Trader Joe’s Tempeh Gluten Free?
Trader Joe’s Tempeh includes organic barley, which is a gluten-containing grain. This means that the tempeh is not suitable for those following a gluten-free diet.
Is Lightlife Tempeh Gluten Free?
Lightlife does not label all of its products as gluten-free.
Is Soy Tempeh Gluten Free?
Soy tempeh is traditionally made with soybeans and vinegar. So, it is safe for people with celiac disease or non-celiac gluten sensitivity.
Is Tempeh Healthier Than Tofu?
Tempeh is less processed than tofu and has more protein and fiber. Fermentation also improves the number of vitamins and reduces antinutrients in grains.
How Do You Cook Tempeh?
Tempeh can be cooked in a variety of ways including steaming, frying, grilling, and baking.
What Is the Difference Between Tofu and Tempeh?
Tofu is made from soy milk that has been curdled and pressed into blocks, while tempeh is made from fermented soybeans that have been formed into a cake.
Additionally, tempeh is less processed than tofu and has more protein and fiber.