Tamari On Keto: What's The Verdict?

Tamari is a Japanese sauce with a similar flavour profile to soy sauce. It is made from fermented soybeans and usually contains little to no wheat, making it a good option for those with a gluten intolerance. But is it allowed on the keto diet? The keto diet is a controlled diet that involves eating high amounts of healthy fats and heavily restricting carbohydrates. So, can you eat tamari on keto?

Tamari is keto-friendly as it's gluten-free and low-carb

Tamari is a gluten-free and low-carb alternative to soy sauce. It is a Japanese sauce made from fermented soybeans and is a staple condiment in most South and East Asian cuisines. It has the same flavour profile as soy sauce but contains little to no wheat, making it ideal for those with a gluten intolerance.

Tamari is keto-friendly because it is low in carbohydrates. One tablespoon of tamari contains only 1 gram of carbohydrates, with about 0 grams coming from sugar and 0 grams from fibre. This makes it an excellent choice for people on a keto diet. However, it is important to note that tamari still contains some carbohydrates, so it should be consumed in moderation to avoid exceeding the daily net carb limit.

In addition to being gluten-free and low-carb, tamari also has other health benefits. It has a higher concentration of soybeans, which have a wide range of health benefits, including anti-carcinogenic effects. Tamari also contains hyaluronic acid, which can help keep joints lubricated and reduce arthritis pain. It is also a good source of essential vitamins and minerals, including manganese, vitamin B3, riboflavin, vitamin B6, magnesium, phosphorus, and potassium.

Tamari can be used as a dipping sauce for raw vegetables, sushi, and more. It can also be mixed with other ingredients to create delicious dressings and sauces, such as a tamari vinaigrette. It can be used as a direct substitute for soy sauce in recipes, adding a burst of umami flavour to dishes.

It has 1g of carbs per tablespoon

Tamari is a Japanese sauce with a similar flavour and production process to soy sauce. It is made from fermented soybeans and usually contains little to no wheat, making it a good option for those with gluten intolerance.

When following a keto diet, it is important to monitor your carbohydrate intake. Tamari contains 1 gram of carbohydrates per tablespoon, which is considered a moderate amount. This means that tamari can be consumed in moderation on a keto diet without exceeding the recommended daily net carb limit of 20-30 grams.

To ensure you stay within the recommended carb limit, it is important to be mindful of the serving size when using tamari. It is also a good idea to supplement it with foods that are high in healthy fats, such as virgin olive oil, grass-fed butter, and MCT oil. These healthy fats are an important part of a keto diet as they provide your body with an alternative energy source to carbohydrates.

In addition to its carb content, tamari also offers some health benefits. It has a high concentration of soy protein and contains bioactive peptides and isoflavones, which offer anti-inflammatory and anti-carcinogenic effects. It is also a good source of omega-3 and omega-6 fatty acids, as well as some essential vitamins and minerals.

It's a good soy sauce alternative

Tamari is a great alternative to soy sauce, especially for those who are gluten intolerant or have celiac disease. It is a Japanese sauce with a similar flavour profile to soy sauce and is made in much the same way, from fermented soybeans. However, it usually contains little to no wheat, making it a good gluten-free option.

Tamari is also thicker and less salty than soy sauce, with a smoother taste. It is also less likely to include additives, which is why it is usually found in health food stores. It is slightly higher in protein than soy sauce, but this minimal difference won't affect your daily nutritional goals as both sauces are typically consumed in small amounts.

Tamari can be used as a direct substitute for soy sauce in recipes, especially those that are gluten-free, Japanese, or Korean. It is also a good option for dipping sauces and cold dishes. However, it is important to note that tamari has a fair amount of carbs, with 5.56g of net carbs per 100g serving, so it should be consumed in moderation on keto.

It's made from fermented soybeans

Tamari is a Japanese sauce made from fermented soybeans. It is a byproduct of miso paste—the liquid that is squeezed out when miso is pressed. It has a thicker consistency and a more balanced, less salty, and umami-forward flavour than Chinese soy sauce.

Tamari is made differently from soy sauce. Soy sauce is made from a combination of soybeans, wheat, and salt, which are brewed together and left to ferment. The mixture is then pressed to release the liquid soy sauce. In contrast, tamari is made without wheat, or with only a small amount, and has a longer fermentation time than soy sauce. This results in a darker colour, thicker consistency, and a less salty and slightly stronger flavour.

Tamari is a good option for those following a gluten-free diet, as it contains little to no wheat. However, some brands do contain trace amounts of wheat, so it is important to check the label.

Tamari is allowed on a keto diet, but it should be consumed in moderation due to its carbohydrate content. A 100g serving of tamari contains 5.56g of net carbs, so portion size must be considered to stay within the daily net carb limit.

It's a staple condiment in South and East Asian cuisines

Tamari is a staple condiment in South and East Asian cuisines, particularly in Japan, where it originated. It is a Japanese sauce made from fermented soybeans and, in traditional recipes, a small amount of wheat. However, most tamari sauces are wheat-free and gluten-free, making them suitable for those with gluten intolerance or following a gluten-free diet.

Tamari is often described as having a richer, thicker, and more balanced flavour than Chinese soy sauce, with a darker hue and a less salty taste. This makes it ideal for use as a dipping sauce, particularly for sushi, as it won't overwhelm the fish with saltiness. It can also be used as a flavour enhancer in soups, stir-fries, marinades, and Asian sauces, or as a condiment for noodles, dumplings, tofu, and rice.

The process of making tamari involves a longer fermentation time than soy sauce, resulting in its distinct colour and flavour. It is produced as a byproduct of miso paste, which is made from soybeans, salt, water, and sometimes wheat. The liquid that drains from the miso paste during the ageing process is collected and fermented to create tamari.

In South and East Asian cuisines, tamari is a versatile ingredient that can be used in various dishes. It is commonly added to soups, stir-fries, and marinades, enhancing the flavour of the dishes with its rich, savoury taste. It is also used as a dipping sauce, especially for sushi and sashimi, as its mild and less salty taste complements the delicate flavours of the fish. Additionally, tamari can be used as a condiment for noodles, dumplings, tofu, and rice, adding a savoury bite to these dishes.

Frequently asked questions