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8 Benefits of tamari and side effects

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Discover the 8 shocking health benefits of Tamari and side effects.

If you’re a food blogger, chances are you’ve already seen this tasty soy substitute in some of your favorite gluten-free recipes.

For example, the health benefits of Tamari have gained popularity, being a popular liquid seasoning for its mild taste and versatility, it may have only recently started making the rounds, but it has been around for over a thousand years and is considered an ingredient. Basic in many types of cuisine around the world.

Although it is gaining popularity because it is a gluten-free alternative to soy sauce, the lack of wheat is not the only thing that differentiates tamari from other seasonings; it’s also less likely to contain additives, higher in protein, and easier to cook as well.

So what is tamari, and should you start swapping soy sauce for tamari sauce instead? This is what you need to know.

8 shocking health benefits of Tamari


What is Tamari?

Tamari is a liquid seasoning and popular soy sauce substitute produced through the fermentation of soybeans.

Unlike regular soy sauce, little or no wheat is added during this process, resulting in a final product free of wheat and gluten.

Adding a dash of tamari to your dishes can add a rich, salty flavor to foods. It works especially well in stir-fries, sauces, and dressings.

Also, although soy sauce and tamari are often used interchangeably, other ingredients such as coconut, amino acids can be used as a substitute for tamari to give food a deep and flavorful flavor.

Health benefits of Tamari

The benefits are many, in addition to being gluten-free, many people wonder: is tamari vegan?

Most brands use minimal ingredients and typically only include soy, water, and salt, making it a suitable option for those on a   vegan or vegetarian diet.


Plus, it’s less likely to contain additives, more protein, and it packs a lot of antioxidants, making it a nice addition to your kitchen pantry.

1.- Free of wheat and gluten

One of the greatest health benefits of tamari is that it is produced from fermented soybean paste and is wheat-free, making it a great substitute for soy sauce for those on a  gluten-free diet.

For people with celiac disease or gluten sensitivity, switching to grain-free alternatives can help relieve gastrointestinal symptoms and prevent damage to the digestive system, resulting in better absorption of nutrients and a lower risk of vitamin and vitamin deficiencies.

Not only that but animal and human studies also show that going gluten-free could decrease inflammation and help prevent weight gain as well.

2.- Less likely to contain additives

Flip almost any regular soy sauce bottle over and you’re almost guaranteed to see a long list of soy sauce ingredients, many with names that seem to be in a science lab rather than on your plate.

Tamari, on the other hand, is less likely to contain food additives, preservatives, and additional ingredients that are not good for your health.


Instead, most Tamari products contain only the bare minimum, such as water, soy, and salt.

3.- Versatile and easy to use

You can easily swap tamari for soy sauce in just about any recipe, and it can be used in everything from stir-fries to dipping sauces and more.

Also, unlike soy sauce, it maintains its full-bodied flavor, even when subjected to high-heat cooking, making it ideal for use in almost any dish.

4.- Higher in protein than soy sauce

Swapping your regular soy sauce for the benefits of tamari can help increase your protein intake.

Tamari contains nearly twice the amount of protein as regular soy sauce, marking nearly two grams per one-tablespoon serving.


While this may not sound like a lot, as this seasoning is typically consumed in small amounts, it can start to add up over time.

In addition to building muscle and keeping your skin, joints, and bones healthy,  protein foods are also essential when it comes to tissue repair, enzyme and hormone production, and even weight management.

5.- Contains antioxidants

Tamari benefits contain a good amount of manganese, with a content of 4% of the recommended daily value in one tablespoon.

Manganese is an important mineral, especially for its ability to act as an antioxidant within the body.

Antioxidants are compounds that fight free radicals and prevent oxidative stress to protect cells against damage.

Research shows that antioxidants like manganese can play a central role in health and can be especially beneficial in reducing the risk of conditions such as heart disease, diabetes, cancer, and autoimmune diseases.


6.- It has a mild flavor

The benefits of Tamari are often enhanced by soy sauce for its rich flavor and mild flavor, thanks to its higher concentration of soy.

Its flavor is also sometimes described as less strong and more balanced than regular soy sauce, making it easier to use and incorporate into a variety of dishes.

Due to its richer taste, recipes often call for less, which can also make it easier to control sodium intake.

Side effects of tamari

Although tamari sauce has several benefits, it also has some drawbacks, and one of the biggest considerations is the sodium content.

While your body needs a small amount of sodium to function and thrive, filling up too many high-sodium foods can negatively affect health.

Not only does sodium contribute to high blood pressure, which can damage the heart muscle and increase the risk of heart disease, but it has also been linked to bone loss, kidney problems, and even stomach cancer.


There is also some concern about soy consumption, as the majority of soy grown today is genetically modified.

It is estimated that about 90 percent of soybeans in the United States are genetically modified and are frequently sprayed with toxic herbicides like  Roundup, which can have negative health effects.

Tamari also contains amines, which are natural compounds like histamine and tyramine.

While amines are unlikely to cause side effects in most people, consuming large amounts can trigger symptoms such as nausea, fatigue, headaches, and hives in people who have an intolerance.

Tamari Nutrition Facts

Tamari is low in calories but high in sodium. Although used in small amounts, it can also provide a good amount of manganese and niacin, along with a variety of other important vitamins and minerals.

One tablespoon (approximately 18 grams) of tamari contains approximately:


• 10.8 calories

• 1 gram of carbohydrates

• 1.9 grams of protein

• 0.1 grams of dietary fiber

• 1,006 milligrams sodium (42 percent DV)

• 0.1-milligram manganese (4 percent DV)


• 0.7-milligram niacin (4 percent DV)

• 0.4 milligrams   iron  (2 percent DV)

• 7.2 milligrams magnesium (2 percent DV)

• 23.4 milligrams phosphorus (2 percent DV)

In addition to the nutrients listed above, tamari also contains a small amount of vitamin B6,  riboflavin, zinc, copper, and potassium.



Tamari can be a good alternative to regular soy sauce, especially for those with a sensitivity to wheat products or gluten.

However, it is still very high in sodium, and the intake should be kept in moderation, especially for those with heart problems or high blood pressure.

Also, since most soybeans are genetically modified, it is best to go for organic tamari whenever possible.

Be sure to also check the ingredient label and select a brand with minimal ingredients and no additives.

Also, if you have a food allergy or sensitivity, be sure to look for certified gluten-free products to make sure your seasoning is completely gluten-free.

Finally, soy allergies are common and can cause side effects like hives, itching, rashes, or swelling.


If you experience these or any other food allergy symptoms, discontinue use immediately and consult your doctor.

Tamari vs Soy sauce

So what is soy sauce? Soy sauce, also sometimes called soy sauce, is a popular seasoning that is especially prevalent in Asian cuisine.

Traditionally, the process of how to make soy sauce generally involves combining soaked soybeans and roasted shredded wheat with a grow mold.

Water and salt are then added, and the mixture is left to ferment over several months.

Tamari sauce, on the other hand, is made solely from fermented soybeans and contains little to no wheat, making it a good gluten-free alternative to regular soy sauce.

Because it contains a higher concentration of soy, tamari sauce is also richer in protein and has a smooth, rich flavor that distinguishes it from soy sauce.


That said, they both contain a similar set of nutrients and are high in sodium, so it’s important to keep your intake in moderation.

Also, although there are slight differences in taste, both sauces can be used interchangeably in your favorite recipes, such as dressings, stir-fries, and salads.

Tamari benefits in Ayurveda and TCM

In moderation, tamari can be enjoyed with a balanced diet and it even has some health-promoting properties that work well in holistic medicine.

In traditional Chinese medicine, the soybeans from which tamari is derived are believed to have cooling properties and are believed to enhance detoxification, promote regularity, and facilitate urination.

However, it is also recommended to limit the consumption of foods rich in sodium like this condiment to optimize kidney function.

According to Ayurveda, on the other hand, tamari is considered easy to digest thanks to the absence of wheat, as well as the fermentation process it undergoes.


However, it is noted that the intake should be kept in moderation due to the sodium content, which can have negative effects on circulation on an  Ayurvedic diet.

Where to find Tamari

You can easily find this ingredient in most grocery stores in the Asian food section, usually near soy sauce and other seasonings.

Some of the more popular brands include San-J Tamari and Kikkoman Tamari, which are widely available at most retailers.

If you have problems, you can also buy it online and have it delivered right to your doorstep.


Final thoughts

• What is tamari sauce? Made from fermented soybeans, tamari is often used as a substitute for soy sauce in stir-fries, dressings, and sauces.

• It is often wheat-free and easy to use. Compared to soy sauce, it is also higher in protein, contains antioxidants, has a milder taste, and is less likely to have additives and preservatives.

• You can find this seasoning in most grocery stores and you can easily add it to a wide variety of recipes.

• However, because it is rich in sodium, it is best to keep your intake in moderation and always opt for organic products to minimize possible side effects.


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