Soy sauce is a staple in Asian cuisine and is often used to enhance the flavor of any simple dish. But, is soy sauce keto?
In this guide we will learn if soy sauce is keto, how many carbs are in traditional soy sauce, the health risks of consuming too much soy sauce, the best keto soy sauce brands, and options for soy sauce alternatives.
Is Soy Sauce Keto Friendly?
Yes, soy sauce is permitted on a keto diet as its carb content is very low. It typically has one gram of carbs per tablespoon serving size.
Nevertheless, certain brands and varieties of soy sauce may have added sugars or additives that can increase the carb count. Always check the nutrition label and read the ingredients before purchasing.
If you are on a clean keto diet, we suggest you avoid soy sauce as it is high in salt, traces of gluten, and GMO soy.
Carbs In Soy Sauce
Soy sauce contains 0.8 grams of carbs per tablespoon.
Certain types of soy sauce, like sweet soy sauce and dark soy sauce, have added sugars. A typical tablespoon serving of sweet soy sauce has 9 grams of carbohydrates and dark soy sauce has 4 grams of net carbs.
What Is Soy Sauce?
Soy sauce is a liquid condiment that is salty, savory, and slightly sweet. It is made from soybeans, salt, wheat, and water. It is believed to have originated in China more than a thousand years ago and is now being used extensively all around the world.
It is frequently used as a marinade for meats and vegetables as well as a flavoring in cooking. Soy sauce is used as a dipping sauce for sashimi, sushi, and other foods. It is also a key component of many Asian sauces, including stir-fry, hoisin, and teriyaki sauces.
How Is Soy Sauce Made?
Soy sauce is made by cooking soybeans and mixing them with roasted wheat. This mixture is then fermented with a type of mold known as Aspergillus oryzae, which breaks down the complex proteins and carbohydrates found in soybeans and wheat into simpler amino acids, organic acids, and sugars.
Eventually, the solids are filtered out of the mixture, and salt and water are added to make a salty liquid.
Depending on the particular variety and manufacturing process, soy sauce can have a variety of colors, flavors, and aromas. Compared to light soy sauce, dark soy sauce is more complex and has a richer flavor due to its longer aging process.
Health Risks of Using Soy Sauce
Here are some health concerns with the use of soy sauce:
High Sodium content.
Soy sauce has very high levels of sodium, with 1 tablespoon containing close to half of your recommended daily intake.
Sodium, or salt, is an important nutrient that the human body needs to carry out many physiologic processes.
However, too much sodium can create imbalances in the body. High sodium diets are associated with elevated blood pressure, particularly in salt-sensitive individuals, and may add to the risk of cardiovascular disease and other disorders, such as stomach cancer.
Contains high levels of MSG.
MSG (monosodium glutamate) is a flavoring agent. Frequently used as a food additive it is also naturally present in certain foods, such as tomatoes and cheeses.
Heart palpitations, headaches, numbness, and weakness were among the reported symptoms by individuals with MSG sensitivity following MSG consumption.
May contain substances that cause cancer.
Soy sauce products that are manufactured chemically and have an ingredient known as 3-MCPD are toxic when 3-MCPD levels are too high. Several recalls of soy sauce products have occurred around the world due to elevated levels of this substance. Soy sauce products that have been fermented naturally are the ideal soy sauce products to consume.
It contains Amines.
Histamine and tyramine are two of the several amines found in soy sauce.
Consuming large amounts of histamine has been shown to have harmful effects. Headaches, dizziness, sweating, rashes, itching, stomach issues, and blood pressure fluctuations are among the symptoms.
Contains gluten and wheat.
Wheat and gluten are found in traditional soy sauce. If you have celiac disease or are allergic to wheat, look for gluten-free soy sauce, and make sure to always read the ingredient list.
Hormone imbalance
Soy naturally includes phytoestrogens that work like estrogen. According to certain research, eating too much soy might cause hormone imbalances in both men and women.
What To Look For When Purchasing Soy Sauce
Always read the nutrition facts and ingredients list before purchasing soy sauce. If you're following a ketogenic diet. Make sure to seek out brands that have:
- High-quality organic ingredients.
- No added sugars.
- Low-sodium soy sauce
- Low carbohydrates
- No added MSG
- Look for Tamari as it is a wheat-free product and suitable for anyone with gluten intolerance.
Best Keto Soy Sauce Brands To Buy
- San J Organic Tamari less Sodium Soy Sauce (gluten-free & non gmo)
- 365 Organic Shoyu Soy Sauce reduced sodium
- Soeos Organic Low Sodium Soy Sauce (naturally brewed)
Soy Sauce Alternatives To Use On Keto
Here are some keto soy sauce alternatives:
- Coconut Aminos: This is as near as you can get to a low-carb soy sauce. Use in moderation if you keep track of carbs because it contains a small quantity of natural sugar due to its fermentation-derived coconut sap. Coconut aminos should be chosen carefully because some brands have added sugars. This is highly recommended because it is soy free, gluten free, and lower in sodium than traditional soy sauce.
- Bragg Liquid Aminos: It is a flavorful, natural, gluten-free, non fermented soy sauce alternative with zero carbohydrates.
- Fish sauce: Made from salt and fermented fish, it's a staple in Southeast Asian cuisine. It can be used sparingly in place of soy sauce and has a savory, salty taste. Gluten free and has zero carbs, but is a high sodium condiment.
- San J No Soy Tamari: This soy sauce substitute is devoid of wheat, soy, milk, fish, eggs, tree nuts, and sesame. Its flavor is deep and umami, reminiscent of soy sauce. Savor the goodness of being soy and gluten-free to complement your next meal. Only 1 gram of carbohydrates per tablespoon.
Coconut Aminos vs. Soy Sauce on a Keto Diet
A thick, dark sauce called coconut aminos is made from sea salt and fermented coconut sap. It tastes very similar to soy sauce just slightly sweeter. Be aware that some brands do contain a small amount of sugar.
Considered a cleaner substitute for soy sauce, it has gained popularity among health-conscious individuals and followers of certain diets like the paleo and keto diet. Because coconut aminos is free of soy and gluten, this condiment is one of the best soy sauce replacements on a clean keto diet.
FAQs
How Much Soy Sauce Can You Eat On Keto?
When following a ketogenic diet, you should have no more than 1 tablespoon of traditional soy sauce a day, as each tablespoon has about 1 gram of carbohydrates.
Please be wary of your sodium intake, as one tablespoon of soy sauce has approximately one third to half of your recommended daily intake based on the brand you choose.
Also, we do not recommend soy sauce for a keto diet, it might be okay on a dirty keto diet.
What Is A Low Sodium Alternative To Soy Sauce?
Coconut aminos. Compared to soy sauce, coconut aminos contain significantly less sodium (90 mg per teaspoon versus 290 mg). Also, it's a soy-and gluten-free method of giving food a boost of umami flavor for those with dietary restrictions or allergies.
How Long Does Soy Sauce Last?
Soy sauce that hasn't been opened can last for a long period of time in your pantry. Check individual brands for "Best Before" dates. An opened bottle will stay at its best for up to six months. Stored in the refrigerator, it can still be consumed for up to two years.
Soy Sauce Vs Teriyaki Sauce
Soy sauce and teriyaki sauce are actually quite different in flavor. Teriyaki is sweeter, spicier, and thicker than soy sauce.
Teriyaki sauce may start with a base of soy sauce, but the addition of sugar or honey, plus spices, ginger & garlic give teriyaki sauce that sweet and savory taste.
On the other hand, soy sauce tastes much saltier, less sweet but with a strong umami flavor.
Teriyaki sauce is not approved for a low-carb keto diet due to the added sugars.
Soy Sauce Vs Fish Sauce
Fish sauce is made up of fermented fish and salt, whereas soy sauce is produced from fermented soybeans. While both soy sauce and fish sauce are savory, salty liquids, they have somewhat different flavors and uses in food preparation.
Fish sauce may smell fishy, but once added to heated cuisine while cooking the smell goes away, leaving just the delightful savory, briny, slightly sweet taste.
In terms of appearance, there is a noticeable difference between the two. Regular soy sauce is opaque and has a deep brown color. Whereas fish sauce is clearer and has a lighter brown, reddish color.
Fish sauce is a keto-friendly condiment as it has virtually zero grams of net carbs. When following a low carb diet, always read the nutrition label before purchasing any product, as some products may contain sugar or other additives.
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