Soy, Tofu & Tempeh

Soy & Tofu

Soy is a great plant, providing complete proteins and filling fiber essential to a complete and healthy vegan diet.  Recently, however, as soy becomes more popular and consumption increases, we learn more about it’s effects - good and bad - every day.  While soy does have its benefits, you should be careful in limiting your intake from unfermented soy. 

Common staples like tofu and soymilk contain free-radical isoflavones that stimulate estrogen receptors which can, when consumed in large enough amounts for your body, cause problems to arise.  In women, it is easier to recognize when you are consuming to much soy: the most indicative response is skin breaking out and mood swings.  The response in women shouldn’t be surprising, as the stimulated increase in estrogen mimics the menstruation cycle in certain ways.  Many women I know have told me they reduced their intake after troublesome breakouts wouldn’t go away, regardless of where they were on their cycle.

In men, however, the response is more subtle.  The increase in free-radical is flavones, which stimulate estrogen receptors, can cause an imbalance in the testosterone/estrogen levels in different men.  While every man produces estrogen (and women produce testosterone), each is calibrated at a certain level.  When this level is tilted too far in either way, problems can arise.  Men with too much soy may notice changes in mood more frequently, sometimes followed tenderness in the chest area.  Men  need to be extra careful with their consumption of unfermented soy, as these can increase estrogen production to levels that eventually decrease testosterone - making it harder to reverse the imbalance.

Tempeh

With its origins in SE Asia, particularly Indonesia, tempeh is the result of soybeans being fermented by the rhizopus oligosporus bacteria culture.  Tempeh provides its consumers with a complete protein, with all essential amino acids, combined with vitamins and minerals not normally found in complete proteins (like manganese and copper).  Additionally, because it is fermented, it does not inhibit the absorption of nutrients and minerals like unfermented soy can because the enzyme phytase is produced during fermentation (which breaks down nutrient-binding phytate), which actually helps facilitate absorption.  Miso is another form of fermented soy, which provides the same phytoestrogens (the beneficial kind) that have been shown to reduce cancer risks in both men and women.

When choosing a protein, try and be aware of what your body is telling you.  Keep in mind that quinoa and amaranth also offer complete proteins, in addition to complex carbohydrates to keep you nourished throughout the day.  Soy, either fermented or not, is acceptable in moderation.  Try to not get stuck in a rut of making tofu/tempeh every day as an easy meal starter; you’ll get bored and question what else is out there.  Try alternating these two foods twice a week, getting most of your proteins from grains and legumes, while continuing to eat a variety of vegetables and fruits.  The key to a successful vegan transition is VARIETY, so go ahead and mix it up!