Is soy sauce keto? A Comprehensive Guide
If you follow the ketogenic diet, you are aware of how crucial it is to carefully track your food consumption. Any meal item that is even somewhat heavy in carbs can throw you off course, resulting in a stop in weight loss. Soy sauce is one condiment that is frequently utilized in numerous recipes. So is soy sauce suitable for keto? We will go over everything you need to know about soy sauce and how it works with the keto diet in this article.
What is soy sauce?
The popular condiment soy sauce is created by fermenting soybeans, wheat, salt, and water. It has been a staple of Asian cuisine for millennia and has its origins in China. The sauce’s distinctive umami flavor gives food depth and richness. In marinades, dipping sauces, and stir-fries, soy sauce is frequently utilized.
Nutritional Profile of Soy Sauce
Soy sauce is a high-sodium condiment with few calories. 15 ml (or one tablespoon) of soy sauce contains:
- Calories: 10
- Protein: 1 g
- Fat: 0 g
- Carbohydrates: 1 g
- Fiber: 0 g
- Sugar: 0 g
- Sodium: 920 mg
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Carbohydrate Content of Soy Sauce
One tablespoon of soy sauce only has one gram of carbs, as was already established. Since it’s so little, it shouldn’t have a big effect on your ketosis. However, the amount of carbohydrates depends on the soy sauce you use. Below, we go into greater depth about this.
Types of Soy Sauce
Soy sauce comes in a variety of flavors on the market. The most typical kinds are:
- Regular soy sauce
Soybeans, wheat, salt, and water are the main ingredients in regular soy sauce. In Asian cooking, it is frequently used and has a deep, rich flavor.
- Low-Sodium Soy Sauce
A type of soy sauce with less salt is called low-sodium soy sauce. For those who are watching their sodium intake, it is a healthy choice.
- Tamari Soy Sauce
The only ingredients in Tamari soy sauce, which is gluten-free, are soybeans, salt, and water. Compared to conventional soy sauce, it has a gentler, sweeter taste.
- Coconut Aminos
Coconut sap and salt are combined to create coconut aminos, a soy sauce substitute. It has a flavor that is a little bit sweet, is low in salt, and is free of gluten.
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Is soy sauce keto?
Soy sauce is keto-friendly, to put it succinctly. Since there is only one gram of carbohydrates in one tablespoon of soy sauce, eating it shouldn’t have a big effect on your ability to stay in ketosis. However, the amount of carbohydrates depends on the soy sauce you use.
Wheat, a source of carbs, is a component of regular soy sauce. Around 1 gram of carbs can be found in a tablespoon of normal soy sauce. While it is still a minimal amount, most people following the ketogenic diet shouldn’t have any issues.
Tamari soy sauce or coconut aminos are two gluten-free soy sauce substitutes that you might wish to use if you have a gluten sensitivity or are strictly on a ketogenic diet. These choices are acceptable for those who are gluten intolerant and have lower carb counts.
4 Alternatives to Soy Sauce on Keto
There are various possibilities to take into account if you don’t like soy sauce or are looking for a soy sauce substitute while following the ketogenic diet:
- Liquid Aminos: A well-liked substitute for soy sauce, liquid aminos are created from soybeans, water, and salt. It is gluten-free and lower in salt than soy sauce, yet it has a similar umami flavor.
- Coconut Aminos: As previously indicated, coconut aminos are a salt and coconut sap-based soy sauce substitute. It has a mildly sweet flavor and is a low-sodium, gluten-free choice.
- Fish: sauce is a staple ingredient in Southeast Asian cooking. It is prepared from fermented fish and tastes salty, savory, and somewhat soy sauce-like.
- Worcestershire Sauce: An ingredient that is frequently used in meat recipes is Worcestershire sauce. It is a complicated dish with a sweet and salty flavor that is produced with vinegar, molasses, and spices.
Tips for Choosing Soy Sauce on Keto
Here is some advice to keep in mind if you decide to use soy sauce while following a ketogenic diet:
- Read Labels: A nutrition label should always be read before purchasing soy sauce. Choose foods that are low in sodium and carbohydrates.
- Choose gluten-free options: Tamari soy sauce or coconut aminos are two gluten-free soy sauce substitutes you should use if you have a gluten allergy or are strictly adhering to the keto diet.
- Use in Moderation: Soy sauce is keto-friendly but still contains a lot of salt. Use it sparingly to prevent exceeding your recommended daily sodium consumption.
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How to Incorporate Soy Sauce into Your Keto Diet
Soy sauce is a flexible condiment that may be added to your meals in a variety of ways to improve their flavor. Here are some suggestions for incorporating soy sauce into a ketogenic diet:
- Use soy sauce as a marinade for meats: Pork, beef, and chicken are the best meats to marinate in soy sauce. It enhances flavor and makes the meat more soft. Combine soy sauce, garlic, ginger, and a tiny bit of sesame oil to make a straightforward soy sauce marinade.
- Use soy sauce as a dipping sauce: Steamed or grilled veggies like broccoli, cauliflower, and zucchini pair well with soy sauce as a dipping sauce. It can also be used as a dipping sauce for grilled meats or shellfish.
- Use soy sauce in stir-fry dishes: It’s common to include soy sauce in stir-fry recipes when following a ketogenic diet. Vegetables, meats, and noodles can all be stir-fried with it to taste. Garlic, ginger, soy sauce, and a tiny bit of rice vinegar are combined to create an easy stir-fry sauce.
- Use soy sauce in salad dressings: To give salad dressings a more umami flavor, use soy sauce. A keto-friendly salad dressing can be created by combining soy sauce, rice vinegar, olive oil, and a small amount of honey or stevia.
Soy Sauce Recipes for Keto
Here are some soy sauce-based keto-friendly recipes:
- Keto Chicken Stir Fry: For a nutritious, low-carb lunch, this recipe employs soy sauce as a seasoning enhancer and is loaded with vegetables.
- Keto Teriyaki Salmon: The teriyaki sauce used in this recipe is a homemade version made with soy sauce, ginger, and garlic. It is a savory and appetizing way to eat salmon when following a ketogenic diet.
- Keto Beef and Broccoli: For a nutritious, low-carb lunch, the beef in this recipe is marinated in soy sauce and served with broccoli.
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Benefits of Soy Sauce
The following are a few possible health benefits of soy sauce:
- Source of Protein: Protein, which is necessary for constructing and mending bodily tissues, can be found in soy sauce.
- Antioxidants: Antioxidants in soy sauce can aid in preventing the harm caused by free radicals.
- Flavorful: Soy sauce may flavor food without adding extra fat or calories.
Risks of Soy Sauce
Although soy sauce can normally be consumed in moderation without causing harm, there are several hazards to be aware of:
- High Sodium Content: The high sodium content of soy sauce can raise blood pressure and cause other health issues.
- Gluten: For those who are gluten intolerant, regular soy sauce’s wheat content can be problematic.
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Regular soy sauce vs. low-sodium soy sauce
Ordinary soy sauce is a good choice for most people following the ketogenic diet because it normally provides about 1 gram of carbs per tablespoon. Nonetheless, you may want to choose low-sodium soy sauce if you are strictly following a ketogenic diet or have certain dietary needs. This kind of soy sauce is preferable for people who need to limit their sodium intake or who wish to consume fewer carbohydrates because it has less salt and fewer carbohydrates than conventional soy sauce.
Gluten-Free Soy Sauce Alternatives
- Tamari Sauce
Tamari sauce, a soy sauce substitute without gluten, is a Japanese invention. Without any wheat, it is created from soybeans, salt, and water. Tamari sauce, which is acceptable for those with gluten intolerance, has a gentler and deeper flavor than standard soy sauce.
- Coconut Aminos
Made from coconut sap and sea salt, coconut aminos are a gluten-free substitute for soy sauce. While lacking gluten, it has a soy sauce-like sweet and salty flavor. Furthermore, being low in sodium, coconut aminos are a better alternative to regular soy sauce.
- Bragg’s Liquid Aminos
A soy sauce substitute manufactured from soybeans and water is Bragg’s liquid aminos. It is devoid of wheat and resembles typical soy sauce in flavor and texture. Also low in sodium, Bragg’s liquid aminos are a healthier option.
- Homemade soy sauce
Soybeans, water, and salt are some of the things you may use to produce gluten-free soy sauce at home. Because it doesn’t contain additives or preservatives, homemade soy sauce is a healthier alternative. Yet, it can take some practice and effort to make soy sauce at home.
Gluten-Free Soy Sauce
Several soy sauces contain wheat, which can be problematic for those who have celiac disease or gluten intolerance. However, there are now a number of varieties of soy sauce that are gluten-free and manufactured with different grains like quinoa or rice. Anyone who follows a low-carb or gluten-free diet can use these gluten-free soy sauces.
Conclusion
In conclusion, soy sauce is a condiment that is suitable for keto dieters and can flavor food without adding extra carbs. Yet, it’s crucial to pick the appropriate kind of soy sauce and use it sparingly. Tamari soy sauce or coconut aminos are two gluten-free soy sauce substitutes you should use if you have a gluten allergy or are strictly adhering to the keto diet. By keeping these suggestions in mind, you can enjoy soy sauce’s flavor while adhering to a ketogenic diet.
FAQs
Is soy sauce low-carb?
Indeed, soy sauce has a minimal carbohydrate content. A tablespoon has just one gram of carbs.
Is soy sauce gluten-free?
Ordinary soy sauce is not gluten-free and contains wheat. Tamari soy sauce and coconut aminos are two gluten-free soy sauce substitutes.
Is soy sauce high in sodium?
Indeed, soy sauce contains a lot of sodium. A tablespoon has about 1000 mg. To ensure that you don’t consume more sodium than you should each day, it’s crucial to use soy sauce sparingly.
Can I use soy sauce on the keto diet?
Sure, soy sauce fits into the keto diet because it has few carbohydrates. Yet, it’s crucial to pick the appropriate kind of soy sauce and use it sparingly.
What are some soy sauce alternatives for the keto diet?
Fish sauce, Worcestershire sauce, liquid aminos, and coconut aminos are a few soy sauce substitutes for the ketogenic diet.
Does soy sauce have any health benefits?
Certainly, as it is a source of protein and possesses antioxidants, soy sauce has the potential to be healthy. Due to the high sodium level of soy sauce, it is crucial to use it sparingly.
What is the best and healthiest soy sauce?
The best and healthiest soy sauce is created from non-GMO, organic soybeans and is naturally fermented for a shorter period of time without any additions or preservatives. For those watching their salt consumption, low-sodium variants are another excellent choice.
Why do we use soy sauce?
In many meals, especially Asian cuisine, soy sauce is used as a flavoring agent and condiment. It can be used as a marinade or dipping sauce and gives food a savory, umami flavor.
What does soy sauce taste like?
A distinctive umami flavor that results from the fermentation process gives soy sauce its rich, savory, and salty flavor.
What is soy sauce good for?
Stir-fries, marinades, dipping sauces, soups, stews, and noodle dishes are just a few of the many dishes that can be flavored with soy sauce. Ingredients like rice, veggies, meat, and seafood go well with it.
Does soy sauce really have an expiration date?
How is it conceivable that using it after 5–6 years or more would be acceptable? Soy sauce does have an expiration date, but if it has been properly stored and shows no signs of contamination or spoiling, it may still be safe to use after that date. While soy sauce’s high salt content serves as a natural preservative, it’s still advisable to use it within a reasonable amount of time.
What happens when someone drinks soy sauce?
Soy sauce can cause salt poisoning, which can result in symptoms like vomiting, diarrhea, seizures, comas, and even death. Use soy sauce sparingly, and if you or someone you know has consumed a considerable amount, seek medical help right away.
What is dark soy sauce?
Compared to regular soy sauce, dark soy sauce has a thicker viscosity and a darker color since it has been matured for a longer time. Moreover, the flavor is sweeter and less salty.
How much soy is in soy sauce?
While being manufactured from fermented soybeans, soy sauce can contain varying amounts of soy, depending on the brand and production method. Soy sauce typically contains 10–20% soy protein.
Can we drink soy sauce?
It is not advised to drink soy sauce straight from the bottle, even though it is safe to do so in moderation as a flavoring or condiment. A large soy sauce intake might cause salt overdose and other health issues.
What does “soy” in “soy sauce” mean?
Soybeans are the main ingredient in soy sauce, which is made by fermenting them with salt and water to make a savory and flavorful sauce.
What’s the best brand of soy sauce for cooking?
Depending on the meal being served and personal preference, there is no one best soy sauce brand. Kikkoman, Lee Kum Kee, and Pearl River Bridge are some examples of well-known brands. Finding a brand that is organic, low in salt, and devoid of chemicals and preservatives is a good idea.
References:
- USDA FoodData Central: Soy Sauce: https://fdc.nal.usda.gov/fdc-app.html#/food-details/172399/nutrients
- Healthline: The Keto Diet: A Beginner’s Guide to Keto Foods, Rules, and Risks: https://www.healthline.com/nutrition/ketogenic-diet-101
- Medical News Today: Everything you need to know about soy sauce: https://www.medicalnewstoday.com/articles/324646
- Healthline: Liquid Aminos: A Healthy Soy Sauce Alternative?: https://www.healthline.com/nutrition/liquid-aminos
- Coconut Secret: Coconut Aminos: https://coconutsecret.com/aminos2.html
- Medical News Today: Fish Sauce: Health Benefits and Nutritional Information: https://www.medicalnewstoday.com/articles/fish-sauce
- The Spruce Eats: What is Worcestershire Sauce?: https://www.thespruceeats.com/what-is-worcestershire-sauce-1807498
