Tamari – More Interesting Than You Might Think

Tamari is a type of soy sauce that is wheat-free. It is a staple condiment in most South and East Asian cuisines.

Historical records reveal early forms of soy sauce originated in China in the early 7^th century. Soy sauce then spread from China to surrounding regions, such as Japan and Korea.

The first records of the predecessors to modern soy sauce can be traced to 12^th century Japan. Tamari was initially an unidentified byproduct of the process to make miso, a type of seasoning.

To prepare miso, soybeans are fermented with salt and other ingredients, such as barley or rice. The mixture is left in large cedar kegs to ferment until a thick red paste is formed.

Records from the time state that a Japanese priest named Kakushin visited Kinzanji, a temple in China. During his visit, Kakushin learned to prepare Kinzanji miso paste unique to the region.

Kakushin noticed that during the Kinzanji fermentation process, a thick dark liquid would settle at the bottom of the cedar kegs. Kakushin discovered that this liquid had a flavorful taste and could be used as a seasoning.

It was only until the late 13^th century that a name emerged for this liquid seasoning. Tamari translates from Japanese as “liquid that accumulates”.

Over the years, the process for creating tamari developed and evolved. By the mid-1700’s, new formulas emerged to create different types of sauces from soy, hence the origins of the term “shoyu” or soy sauce. (Source)

There are three main categories of soy sauce that are sold today. Tamari distinguishes itself from the other two types as it does not generally contain wheat or additives.

Tamari possesses a very rich, smooth taste. This is due to the high concentration of soy protein.

The second category of soy sauce is shoyu, also known as “regular” soy sauce. It is brewed using equal parts soybeans and wheat. It tends to have a sharper taste than tamari.

Lastly, there is non-brewed, chemically processed soy sauce. It consists primarily of vegetable protein that has been hydrolyzed. This type tends to have a far saltier taste than either shoyu or tamari. (Source)

Nutritional Profile

Tamari does not contain wheat or artificial ingredients. It contains considerably less salt than regular soy sauce, as it is not fermented with wheat. (Source)

One tablespoon of tamari contains approximately 11 calories (10.8). 6.6 calories are from protein and 4 calories are from carbohydrates.

Tamari is high in protein, with more than half of each serving (61 percent) consisting of protein. Per 18 grams of tamari (one tablespoon), almost 12 grams are made up of water.

Only 0.2 calories are from fat. That same serving contains 0.9 milligrams of omega-3 fatty acids and 7 milligrams of omega-6 fatty acids.

One serving of tamari includes trace amounts of essential vitamins and minerals. The daily value percentages of these vitamins and minerals are as follows:

• Sodium (42 percent)
• Manganese (4 percent)
• Vitamin B3 (4 percent)
• Riboflavin (2 percent)
• Vitamin B6 (2 percent)
• Iron (2 percent)
• Magnesium (2 percent)
• Phosphorus (2 percent)
• Potassium (1 percent)
• Copper (1 percent)
• Zinc (1 percent)
• Pantothenic Acid (1 percent) (Source)

Health Benefits of Tamari

Tamari is an ideal alternative to regular soy sauce for gluten intolerant individuals. Tamari also contains less sodium (salt) than soy sauce.

Soybeans, particularly when fermented, have a wide range of health benefits. Tamari tends to have more potent health benefits than soy sauce, as it has a higher concentration of soybeans.

A study monitored the effect of tamari on mice prone to cancerous growths over a period of 13 months. The results revealed that tamari possessed anti-carcinogenic effects.

The mice that consumed tamari had a reduced incidence of abnormal growths in their stomachs. These mice also had a lower incidence of spontaneous liver tumors. (Source)

Tamari, like all fermented soy products, contains bioactive peptides and isoflavones. These are a type of phytoestrogen, also known as dietary estrogen.

Isoflavones lower the risk of cardiovascular diseases and cancer. They also combat inflammation and viral infections in the body. (Source)

The beneficial nutrients found in soy are easier to digest in fermented soy products like tamari. It can help improve digestion and contribute towards better intestinal health overall.

Tamari contains hyaluronic acid. This compound can assist in keeping joints lubricated and reducing arthritis pain.

The vitamins and minerals found in tamari are easier for the body to absorb. This is due to the fermentation process converting these compounds into more soluble forms. (Source)

Tamari is generally a far healthier alternative than regular soy sauce. Most brands of tamari are GMO-free and organic.

Comparatively, even soy sauce that is not chemically processed can contain artificial ingredients. Additionally, soybeans used in regular soy sauce may not be organic. (Source)

 Is Tamari Paleo-Friendly?

Read our Paleo 101 guide

The Paleo diet was founded on one simple concept. To achieve optimal health, we should eat the same foods as our Paleolithic ancestors did.

The Paleolithic era lasted from approximately 2.5 million years ago until 10,000 BC. That was only 12,000 years ago – relatively recently, historically speaking.

Modern society is plagued by a range of conditions provoked or caused by unhealthy diets. A poor diet can increase your risk of obesity, certain cancers, diabetes and more.

Many of the foods that make up a large part of our diets today did not exist in Paleolithic times. The agricultural revolution was thousands of years in the future, and animal husbandry did not exist.

Our Paleolithic predecessors were a society of hunter-gatherers.  They ate only what could be hunted or found in nature.

The science behind the Paleo diet’s benefits is based on DNA studies. Our genetic pattern has remained more or less the same for the past 2.6 million years.

However, our diets have changed dramatically. The average diet today is incomparable to the diet of a Paleolithic-era human.

Many individuals consume an excess of processed foods, refined sugars, and carbohydrates. The average diet is low in nutritional value and high in calories.

The Paleo diet is all about eating wholesome, nutrient-rich foods – just like our ancestors did. If a food or beverage didn’t exist several million years ago, avoid it!

On the Paleo diet, you will be eating:

• Meat (preferably grass-fed)
• Fish (preferably wild)
• Seafood
• Vegetables
• Nuts and seeds
• Fruits (in moderation, as many fruits contain fructose)
• Herbs and spices
• Healthy oils (olive oil, coconut oil, etc)
• Eggs
• Tubers (sweet potatoes, turnips, etc)

The foods that are off the table on the Paleo diet include:

• Processed foods
• All grain-based products
• Refined sugars (i.e. high fructose corn syrup)
• Refined vegetable oils
• Legumes and beans
• Dairy
• Artificial sweeteners and ingredients
• Trans fats (found in such foods as margarine) (Source)

Soybeans are a legume, and legumes are not a part of the Paleo diet. As a product made from fermented soybeans, tamari is best avoided. (Source)

Is Tamari Keto-Friendly?

Read our keto guide

The ketogenic diet is intended to get your body into ketosis. Ketosis is a metabolic state that has a multitude of health advantages.

When your body is in ketosis, you are more likely to lose weight. You are also likely to benefit from improved cognitive function and focus.

Generally, ketosis is a state the body enters into when it is deprived of food. However, the body can also enter ketosis through a controlled diet.

Don’t worry – the keto diet is not about starving yourself or fasting. Instead, you will be eating high amounts of healthy fats and heavily restricting carbohydrates.

To understand how the keto diet works, it is important to understand how our bodies burn energy. The average individual eats a diet that is high in carbohydrates.

The body converts carbohydrates into glucose, which is then turned into energy. Glucose is the easiest compound for your body to burn as fuel.

When glucose is the body’s primary energy source, the body stores fat needlessly. When you abruptly restrict carbohydrate consumption, your body will begin entering ketosis.

Simultaneously, you will be supplying your body with plenty of healthy fats. The liver will start breaking down fats and producing ketones.

When there is a certain level of ketones in your blood, you are in ketosis. In this state, your body will be burning fat as nature intended rather than glucose.

The foods that you will be eating on the keto diet include:

• Fatty dairy (butter, high fat cream, hard cheeses)
• Healthy fats (saturated fats, coconut butter, etc)
• Nuts and seeds
• Vegetables
• Alternative low-carb sweeteners (i.e. stevia)
• Avocado and berries
• Meat
• Fish
• Seafood

Remember that 70 percent of your food intake should consist of fatty foods. 25 percent of your meals should be made up of protein, and only 5 percent should be carbohydrates.

The foods and beverages to avoid on the keto diet are:

• Processed foods
• Sugary foods and beverages (i.e. soda and candy)
• Natural sugar (honey, agave, maple syrup, etc)
• Tubers
• All grain-based products (Source)

Soy products are acceptable on the keto diet as long as they are non-GMO and fermented. Tamari fits within these requirements, meaning it can be consumed on a keto diet. (Source)

Is Tamari AIP-Friendly?

Check out our AIP starter guide

The AIP diet is a comprehensive elimination diet. It consists of two phases, the elimination phase and the re-introduction phase.

AIP stands for autoimmune system protocol. The AIP diet is intended for individuals suffering from autoimmune system diseases.

There are more than 80 medically registered autoimmune diseases. Depending on the type of disease, symptoms may manifest in various forms.

For example, psoriasis causes disruptive rashes and lesions on the skin. Rheumatoid arthritis causes joint pain and swelling.

Autoimmune system diseases are caused by the body self-attacking. The immune system cannot differentiate between healthy tissue and dangerous foreign invaders (i.e. viruses).

Although there are treatments for autoimmune diseases, there are no cures. Good lifestyle habits can help to avoid flare-ups of symptoms.

A healthy diet is essential when it comes to overall well-being. For those suffering from autoimmune disorders, certain foods may exacerbate symptoms.

The AIP diet aims to soothe inflammation in the gut and heal intestinal mucosa. Addressing gut inflammation can reduce inflammation in other areas of the body.

The first phase of the AIP diet lasts from 6 to 8 weeks. During this phase, any and all foods and beverages considered irritants are cut out.

During Phase I, you will be avoiding:

• All grain-based products
• Processed foods
• Artificial and alternative sweeteners
• Refined vegetable oils
• Eggs
• Chocolate
• Alcohol
• Dairy products
• Dried fruits
• Sugary foods and beverages (i.e. soda and candy)
• Legumes and beans
• Gums (natural and artificial)
• Nightshade vegetables
• Seed-based herbs (nutmeg, cardamom, etc)
• Tapioca
• Nuts and seeds

Take note that you will be able to gradually re-introduce your preferred foods back into your diet during Phase II. This will enable you to identify which foods are personal irritants to your gut.

During Phase II, take 5 days per re-introduced food or beverage. It takes up to 72 hours for the immune system to respond to food antigens.

On the AIP diet, you will be eating:

• Meat (preferably grass-fed)
• Fish (preferably wild)
• Vegetables (exempting nightshades)
• Fruit (in limited quantities)
• Coconut products (except coconut nectar and sugar)
• Vinegars
• Non-seed herbs
• Fermented foods
• Bone broth
• Healthy fats (cultured ghee, olive oil, etc)

Legumes and legume byproducts are prohibited during Phase I of the AIP diet, meaning tamari is off the table. You can attempt to re-introduce tamari into your diet during Phase II. (Source)

How to Use Tamari

Tamari has a savory flavor that is described as rich and smooth. It can be used as a sauce or as an ingredient in various recipes.

Tamari can be used as a complimentary dipping sauce for raw vegetables, sushi, and more. You can mix tamari with wasabi for a spicy kick.

Tamari can also serve as an ingredient in recipes for cooked meals. For example, tamari can be mixed with brown sugar to prepare delicious roasted vegetables. (Source)

You can create deliciously flavorsome dressings using tamari as a base. To prepare a tamari vinaigrette, prepare the following ingredients:

1. A quarter cup of rice vinegar
2. 1 tablespoon of toasted sesame oil (can be untoasted)
3. 1 tablespoon of honey
4. 1 teaspoon of grated ginger, preferably fresh
5. Two tablespoons of tamari

Whisk all the ingredients together until the honey is fully incorporated into the mixture. Store your vinaigrette in the refrigerator for up to one week. (Source)

In recipes that call for soy sauce, you can substitute tamari for a fuller flavor. Popular recipes requiring soy include stir-fry dishes (beef, chicken, etc) and homemade Teriyaki sauce.