Fungal ferments (koji)

Live micro-organisms

Aspergillus oryzae and Rhizopus: the noble molds of miso, tempeh and sake.

It is their ENZYMES that do the work, often long after the mold itself has been cooked.

Effects and benefits

The noble molds of miso, tempeh and sake predigest food: their enzymes cut up starch and proteins, destroy a good share of the phytates in soy and free its iron and zinc.

Aspergillus oryzae, koji, was domesticated in Japan more than a thousand years ago, the way a plant is domesticated; its enzymes turn rice starch into sugars and soy proteins into savory amino acids, hence the umami taste of miso and soy sauce.

Rhizopus, the mold of tempeh, weaves its white mycelium between the soybeans and produces a phytase that destroys a large share of the phytates: the iron and zinc of tempeh are more available than those of cooked soy (Nout and Kiers, 2005). Fermentation also increases several B vitamins, such as riboflavin and niacin.

Sources: Nout and Kiers, J Appl Microbiol, 2005

Where to find it (5)

• Amazake
• Koji
• Miso
• Oncom
• Tempeh

Also, in smaller amounts (4)

• Fermented red rice
• Gochujang / doenjang
• Pu-erh tea
• Soy sauce / tamari