Tempeh is a soy product.
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Tempeh is a highly nutritious soybean product popular in Indonesia and many places in Asia. Unlike tofu, tempeh is fermented, which allows easier digestion of its protein and reduces the harmful affect of its phytic acid. Like all soy products, tempeh contains plant hormones known as phytoestrogens, specifically called isoflavones. Isoflavones are able to mimic some effects of estrogen in your body. As such, eating tempeh may be beneficial for symptoms of menopause, but women who have been diagnosed with estrogen-receptor positive breast cancer should be cautious with their soy intake. Consult with your doctor about the pros and cons of adding tempeh to your diet.
Tempeh
Tempeh is made by cooking and dehulling soybeans, then inoculating them with a culturing agent and incubating the product overnight until it forms a solid cake. Tempeh has a distinctive nutty taste and nougat-like texture, and is becoming increasingly popular in North America. Tempeh is an excellent source of protein, which is made more digestible because the fermentation process converts some of the protein into amino acids, saving your digestive system from the task. The fermentation process also neutralizes the phytate within the soybeans. Phytic acid limits your body's absorption of minerals.
Phytoestrogens
All soy foods are rich in isoflavones, which are phytoestrogens. The most powerful isoflavone in tempeh is genistein, which is structurally similar to human estrogen but a weaker form. Genistein is tissue specific, meaning it works differently in different parts of your body. The effects of genstein also depend on other factors, such as estrogen receptor numbers and the amount of competing human estrogen in your bloodstream. However, genistein is weaker than natural estrogen and is thought to only block human estrogen from its receptor sites and not exert a strong estrogenic effect itself, according to the "American Cancer Society Complete Guide to Nutrition for Cancer Survivors."
Estrogen and Breast Cancer
It has been well established that elevated levels of estrogen triggers breast cell reproduction, which at high levels can encourage, accelerate or possibly even cause breast cancer. However, the research attempting to clarify the role that phytoestrogens play in the development of breast cancer is mixed and often conflicting. For example, there are studies that report that genistein stimulates growth of estrogen-receptor positive breast cancer cells under laboratory conditions, just like human estrogen does. On the other hand, a study was published in a 2009 edition of "Breast Cancer Research and Treatment" and concluded that American women given isoflavones showed reduced risks of breast cancer recurrence, especially if they were given the drug tamoxifen. This finding prompted the National Cancer Institute to state that isoflavones display mild estrogen-like activities which may regulate hormone balance and reduce the risks of breast cancer.
Recommendations
Tempeh is a tasty and nutritious food that offers many health benefits, but its ability to mimic estrogen may be of concern to some women. If you are post-menopausal and never had breast cancer, than the genistein in tempeh may help reduce your menopausal symptoms without much risk. If you are premenopausal with a personal history of estrogen-receptor positive breast cancer or if it strongly runs in your family, then you should be cautious with your soy intake. Research on the effects of phytoestrogens on human cancers has been merely observational and future studies need to look closer at biochemistry and cellular biology to better understand the true benefits or hazards. Consult with your doctor if you are unsure about how soy products such as tempeh may impact your health.
FAQs
Does tempeh raise estrogen levels? We've already established that tempeh is a fantastic source of protein, prebiotics, vitamins, and minerals. It's also rich in phytoestrogens, particularly isoflavones, which can bind to the estrogen receptors inside of us and weaken either estrogenic or anti-estrogenic activity.
What is the downside of tempeh? ›
Tempeh is also fermented, and fermented foods are easier to digest and provide healthy gut bacteria. Perhaps the only downside to tempeh is its calorie count is higher than tofu's, but the nutrients it packs more than make up for this.
Can eating soy increase estrogen levels? ›
According to a handful of studies, soy consumption may have a link to raising serum estrogen in humans (3), and potentially causing thyroid disorders (4). Animal studies have also suggested potential male infertility and breast cancer associated with soy consumption.
What happens if I eat tempeh everyday? ›
Soya products contain natural compounds called isoflavones, regular consumption of these has been associated with reduced cholesterol levels. Studies suggest this includes a reduction in low-density lipoprotein (LDL), the type often referred to as 'bad' cholesterol, as well as total cholesterol.
Who shouldn't eat tempeh? ›
Who Shouldn't Eat It? You should avoid tempeh if you have a soy allergy. There is some concern that soy may affect how your thyroid works or how you absorb thyroid medication. To be safe, you should talk to your doctor about eating tempeh or other soy products if you have a thyroid disorder.
Is tempeh inflammatory? ›
While people with inflammation should generally avoid dairy, soy protein products like tofu and tempeh have been found to reduce pain in joints according to a study from Oklahoma State University. An easy way to add soy to your diet is using soy protein powder.
Which is healthier, tofu or tempeh? ›
Tempeh contains the most fiber and more protein than tofu because it contains the whole bean. The soy protein in tempeh is more digestable because of the fermentation process.
How do you cook tempeh without killing probiotics? ›
Cooking tempeh kills the bacteria on the outside, but the probiotics on the inside should remain intact. If you want to maintain maximum probiotic benefit, keep your tempeh's internal temperature below 115˚!
Is tofu bad for you're estrogen? ›
Researchers reviewed 417 reports based on human data and concluded that soy has no negative effects on thyroid health, estrogen levels, or fertility. And in some areas, scientists found soy to be beneficial.
Is edamame high in estrogen? ›
Both soybeans and edamame have been linked to many health benefits and are rich in protein and many vitamins and minerals . They are also rich in phytoestrogens known as isoflavones . Soy isoflavones can produce estrogen-like activity in the body by mimicking the effects of natural estrogen.
For example, many studies have found that Western-type dietary patterns characterized by high intakes of red meat, processed foods, sweets, dairy, and refined grains are consistently associated with higher estrogen levels ( 3 , 15 , 16 , 17 ).
Are eggs high in estrogen? ›
Another source of estrogen in foods is animal estrogen. Products like eggs or milk contain high estrogen levels because they are produced in parts of the animal's body that regulate its hormones. Eating high estrogen foods can help people who suffer from various conditions related to low estrogen levels.
Does vitamin D increase estrogen? ›
On the other hand, vitamin D has been shown to downregulate in immune cells the expression of aromatase, which converts testosterone to estrogen, leading to a decrease in estrogen level.
What is the side effect of tempeh? ›
Those with a soy allergy should avoid tempeh altogether. Eating tempeh may trigger an allergic response for these people. This could include symptoms like: hives.
Is tempeh bad for endometriosis? ›
Foods high in phytoestrogens
However, when soybeans are fermented – in products such as tofu, natto, miso, tempeh and soy sauce – the beneficial phytochemicals can be more easily absorbed into the body. These products are a good source of omega-3 and protein for an endometriosis diet.
Is tempeh high in isoflavones? ›
The fermentation process of the tempeh not only elevated the isoflavones genistin and daidzein, but also increased the levels of folic acid, vitamin B12, magnesium, and other nutrients, which can potentially improve brain health.
Does tempeh spike insulin? ›
Tempeh is made from fermented soybeans. It's low in carbohydrates and high in protein, meaning that it's unlikely to cause blood sugar spikes and will leave you feeling full. Importantly, tempeh is a whole protein.
