If you are on the paleo diet, it may be overwhelming to learn about everything that you can and cannot eat. And in addition to the main foods, what about sauces? They may be the last thing on your mind, but it is essential to recognize that certain sauces are not allowed on the diet. Is tamari one of them?
Tamari is not paleo because it contains soybeans. Legumes are not allowed on the paleo diet, as they contain phytic acid. Phytic acid has the potential to get in the way of your body absorbing minerals such as iron, calcium, and zinc. The best paleo-friendly alternatives to tamari include Coconut Secret Coconut Aminos and Dynamic Health Organic Coconut Aminos.
Let’s go ahead and learn more about tamari, whether or not it is healthy, what its nutrition facts are, and what brands carry tasty alternatives!
Contents
History of Tamari
Tamari is a sauce that was originally brought to Japan from China back in the 7th century A.D. When soybeans are cooked and fermented, they form a dark red paste that is referred to as miso. When this miso is ripening, a liquid is also formed. This protein-rich liquid is tamari!
While tamari was only made in households for centuries, it eventually made its mark in industries. The companies that chose to produce the tamari in mass quantities replaced miso with mormomi, which is a thinner paste than miso. This allows a greater amount of tamari to be extracted, as the liquid to solid ratio was higher.
How Is Tamari Made?
To break down how tamari is made in the current day, there are a few steps to take. First, soybeans that have been soaked in water are cooked in cylindrical steam cookers. Once the beans have cooked, they are formed into small balls and dusted with asperfillus oryzae. These little balls are then placed in a chamber called a muro, which controls the temperature and humidity of the space.
The soybeans spend two days in the muro, and yellow fuzzy mold starts to develop. Once this occurs, they are transferred to fermentation tanks with salt and water. At this point the balls are turning into moromi. After the moromi ages for four to six months, it is wrapped between press cloth layers and pressed to extract the raw tamari. For the final step, the tamari is pasteurized and filtered before being bottled and available to consumers.
Common Uses
You can now find tamari on a shelf in nearly every grocery store, and it is commonly used for many dishes. Some people use it to enhance the flavor of rice, noodles, tofu, sushi, and dumplings. Because it does not have too strong of a flavor and is not very salty, it can be used for many other things as well. If you want to use it as an ingredient instead of a dip, try adding it to soups or stir-frys. You can even mix it in with other sauces and marinades!
Is Tamari Healthy?
Compared to other high-calorie and fattening sauces, tamari is certainly a healthy choice! With an average of ten calories per serving, you do not have to be as on top of how much you are consuming compared to other sauces, such as ranch and barbeque sauce. If you pair tamari with other low-calorie foods, those meals can help with weight loss and protect you against conditions such as obesity and heart disease. It contains a decent amount of protein per serving, which can assist with muscle growth that will in turn aid with fat loss.
Tamari is also fairly popular due to its low amounts of salt and absence of gluten. Tamari contains about 223 mg of sodium per tablespoon, which is almost one-fourth of what soy sauce has. This allows people who have to watch their sodium intake a chance to add this tasty sauce to more meals than they were originally able to with soy sauce.
If you have celiac disease or gluten-sensitivity, tamari is naturally produced gluten-free. This makes it a worry-free sauce to add to your salads, chicken, and more!
When it comes to vitamins and minerals, tamari is not lacking. It is best known for being rich in vitamin B3, manganese, and tryptophan. Take a look below to understand how these three nutrients could benefit you!
Vitamin B3 (niacin)
- Increases your HDL (good) cholesterol levels while decreasing your LDL (bad) cholesterol and triglyceride levels
- Releases prostaglandins that help your blood vessels widen, which improves blood flow while reducing blood pressure
- Protects the cells that the autoimmune disease type 1 diabetes may attack
- Treats certain types of schizophrenia and helps the brain get energy and properly function
- Protects skin cells from sun damage and helps prevent the development of certain types of skin cancer
Manganese
- Protects cells from free radical damage, as it is an antioxidant
- Reduces inflammation that can reduce pain and discomfort from osteoarthritis
- Enlarges veins to allow more efficient blood flow to the brain, helping prevent strokes
- Helps ensure the liver properly functions by helping the body utilize numerous nutrients
Tryptophan
- Aids with you having deeper and better quality sleep
- May provide relief from conditions such as anxiety and depression
- Helps your body produce certain brain-signaling chemicals, as well as proteins
Tamari Nutrition Facts
The following products are not paleo-friendly.
Kikkoman Gluten-Free Tamari Soy Sauce
Here is some important nutrition information to note (per serving):
- Calories: 10
- Total fat: 0g
- Total carbohydrate: 1g
- Total sugars: 0g
- Protein: 2g
These are the ingredients in the Kikkoman Gluten-Free Tamari Soy Sauce:
- Water
- Soybeans
- Salt
- Sugar
San-J Reduced Sodium Tamari Soy Sauce
Here is some important nutrition information to note (per serving):
- Calories: 10
- Total fat: 0g
- Total carbohydrate: 1g
- Total sugars: 0g
- Protein: 2g
These are the ingredients in the San-J Reduced Sodium Tamari Soy Sauce:
- Water
- Soybeans
- Salt
- Alcohol (to preserve freshness)
Eden Organic Tamari Soy Sauce
Here is some important nutrition information to note (per serving):
- Calories: 15
- Total fat: 0g
- Total carbohydrate: 1g
- Total sugars: 0g
- Protein: 2g
These are the ingredients in the Eden Organic Tamari Soy Sauce:
- Water
- Whole organic soybeans
- Salt
- Koji aspergillus oryzar
- Organic alcohol (to preserve freshness)
Wan Ja Shan Organic Tamari
Here is some important nutrition information to note (per serving):
- Calories: 11
- Total fat: 0g
- Total carbohydrate: 1g
- Total sugars: 1g
- Protein: 1g
These are the ingredients in the Wan Ja Shan Organic Tamari:
- Water
- Organic whole soybeans
- Salt
- Organic evaporated cane juice
Healthy Paleo Alternatives to Tamari
Simple Truth Organic Coconut Aminos All-Purpose Seasoning Sauce
Try this sauce if you need flavoring that is both gluten-free and soy-free!
Here is some important nutrition information to note (per serving):
- Calories: 35
- Total fat: 0g
- Total carbohydrate: 9g
- Total sugars: 0g
- Protein: 0g
These are the ingredients in the Simple Truth Organic Coconut Aminos All-Purpose Seasoning Sauce:
- Organic coconut blossom nectar
- Water
- Sea salt
Coconut Secret Raw Coconut Aminos Soy-Free Seasoning Sauce
This product is kosher, non-GMO, and organic!
Here is some important nutrition information to note (per serving):
- Calories: 5
- Total fat: 0g
- Total carbohydrate: 1g
- Total sugars: 0g
- Protein: 0g
These are the ingredients in the Coconut Secret Raw Coconut Aminos Soy-Free Seasoning Sauce:
- Organic coconut tree sap
- Sea salt
Dynamic Health Organic Coconut Aminos Seasoning Sauce
These coconut aminos are created from naturally aged coconut sap and sea salt!
Here is some important nutrition information to note (per serving):
- Calories: 20
- Total fat: 0g
- Total carbohydrate: 5g
- Total sugars: 2g
- Protein: 0g
These are the ingredients in the Dynamic Health Organic Coconut Aminos Seasoning Sauce:
- Organic coconut tree sap
- Sea salt
BetterBody Foods Organic Coconut Aminos Soy Sauce Replacement
These coconut aminos are a great low-sodium sauce with a unique flavor!
Here is some important nutrition information to note (per serving):
- Calories: 30
- Total fat: 0g
- Total carbohydrate: 7g
- Total sugars: 6g
- Protein: 0g
These are the ingredients in the BetterBody Foods Organic Coconut Aminos Soy Sauce Replacement:
- Organic coconut blossom nectar
- Himalayan salt
Final Thoughts
Unfortunately, tamari is not paleo-friendly. If you need a tasty replacement, there are many brands that carry healthy coconut aminos products that can essentially do the same thing for you as tamari!
If you are not on the paleo diet, tamari is a healthy addition to your meals because of the lack of calories and sodium per serving compared to soy sauce. It is also high in vitamin B3, manganese, and tryptophan. These three nutrients can provide your body with many benefits when consumed in the right amounts!
Related Questions
Is Tamari Gluten-Free?
Yes, tamari is gluten-free. Most tamari sauces have minimal ingredients, making it easy to identify whether or not any gluten is present.
Is Tamari Vegan?
Tamari is an excellent option for both vegans and vegetarians! There are no animal products or byproducts in the sauce.
Is Tamari Soy-Free?
Tamari is not soy-free because one of the main ingredients is soybeans.
Is Tamari Whole30?
Because most tamari sauces contain either sugar or alcohol (or both!), they are not whole30-friendly. On the whole30 diet, you cannot consume foods with any added sugars, alcohol, or soy.