Fermented Soybean Condiments

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Fermented Soybean Condiments
Over many centuries, healthful soybean products have been developed in Asia using fermentation. Natto, fermented with the bacteria, Bacillus subtilis, has a sticky consistency. It is often consumed with breakfast. Miso, fermented with the fungus koji (Aspergillus oryzaei>), is made into a thick paste, and added to soups, sauces, and salad dressings. Tamari, a traditional Japanese soy sauce, is also fermented with koji. It enhances an array of savory dishes, including pickles, marinades, and sautés. San-Jirushi, President of San-J Tamari, eighth generation in his family engaged in making tamari, describes how soy proteins break down into amino acids during fermentation, creating “. . . rich and complex flavor, with hundreds of flavor components” (San-J, 2020).

The fermentation of soybeans takes a few months to a few years for the microbes to transform the soybeans into health-giving products, such as natto, miso, and tamari. The process neutralizes phytotoxins that naturally occur in soybeans, releasing nutrients that would otherwise have been unavailable. Without undergoing fermentation, some of the negative effects of soybean phytotoxins are outlined below (CFH, 2022):

phytic acid may bind with mineral nutrients and make them unavailable to the body
oxalic acids may cause inflammation and prevent the absorption of calcium
enzyme inhibitors may hinder the body's ability to digest, absorb, and assimilate nutrients
phytoestrogens may cause hormone imbalances (NIEHS, 2023).
goitrogens may reduce the production of thyroid hormones

The moisture and warm temperature, starting the fermentation process, enable the probiotic microbes to thrive. An example of how the microbes reduce phytotoxins is their production of phytase which neutralizes phytic acid. Their activity significantly increases the enzyme and nutrient content of the soybeans.

Only a small quantity of fermented soy products, such as natto, miso, or tamari, is needed to derive the probiotic benefits that support digestion and the gut microbiome. In Asia, fermented soybean products are eaten as condiments. Traditionally in China, on average, two teaspoons of soy ferments are consumed per day; in Japan, an average of one to two tablespoons of soy ferments are consumed per day (WAPF, 2019). San-Jirushi recommends, “Add a few splashes of our Tamari to your sauce, soups, dressings, gravies, and casseroles. Our Tamari gives a rich, full flavor to any food without taking over their taste. That is the technique called kakushi-aji (hidden flavor) used by culinary professionals and skilled home chefs” (San-J, 2020).

References
CFH. (2022). All about fermenting soy. Cultures for Health. https://culturesforhealth.com/blogs/learn/soy-all-about-fermenting-soy.
NIEHS. (2023). Endocrine disruptors. National Institute of Environmental Health Sciences. Retrieved June 10, 2023, from https://www.niehs.nih.gov/health/topics/agents/endocrine/index.cfm.
San-J. (2020). About us. https://san-j.com/about-us/; Understanding tamari fermentation. https://san- j.com/blog/understanding-tamari-fermentation/.
WAPF. (2019). Soy alert! Washington, D.C.: Weston A. Price Foundation.

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