Soy Sauce: Friend Or Foe On Keto?

Soy sauce is a popular condiment used in many low-carb dishes. With only 9 calories and less than 1 gram of net carbs per tablespoon, it seems like the perfect keto-friendly ingredient. However, there are a few reasons why soy sauce might not be the best choice for those following a strict keto diet. Firstly, soy sauce often contains wheat and gluten, which are not considered clean keto options. Secondly, soy is subject to heavy genetic modification, and soy sauce can contain traces of pesticide residues. Finally, soy has a high phytoestrogen content, which may lead to hormone imbalances. So, while soy sauce is technically keto-friendly, it may not be the healthiest choice for those following a clean keto diet.

Soy sauce is keto-friendly in moderation

Soy sauce is a popular condiment for keto dieters due to its low calorie and carb content. A single tablespoon serving of soy sauce contains 9 calories and less than 1 gram of net carbs. It can be used to add flavour to a variety of keto dishes, such as cauliflower rice.

However, soy sauce does have some drawbacks. Firstly, it is high in sodium, with one tablespoon containing around 38% of the recommended daily intake. Secondly, soy sauce often contains traces of wheat and gluten, which are not considered "clean keto". Finally, soy has a high phytoestrogen content, which can act as an endocrine disruptor and potentially lead to hormonal imbalances.

Despite these concerns, soy sauce can be considered keto-friendly in moderation. If you are following a "dirty keto" diet, where only carb content is considered, then most brands of soy sauce are suitable. However, if you are following a clean keto diet, it is important to be mindful of the other ingredients and their potential health impacts.

To summarise, soy sauce can be a part of a keto diet, but it is important to consume it in moderation and be aware of its potential drawbacks.

Soy sauce contains phytoestrogens

Soy sauce is a fermented product made from soybeans, roasted grain, brine, and an Asian fungus (typically either Aspergillus oryzae or Aspergillus sojae). It is commonly used as a condiment with many different types of low-carb dishes. A single tablespoon of soy sauce serving has around 9 calories and less than 1 gram of net carbs.

Soy in its natural form contains phytoestrogens, compounds that act like estrogen in the body. Phytoestrogens are plant chemicals capable of exerting estrogen-like effects. Soy is a unique food that is widely studied for its estrogenic and anti-estrogenic effects on the body. It contains a high concentration of isoflavones, a type of plant estrogen (phytoestrogen) that is similar in function to human estrogen but with much weaker effects.

Soy isoflavones can bind to estrogen receptors in the body and cause either weak estrogenic or anti-estrogenic activity. The two major soy isoflavones are called genistein and daidzein. The effects of soy may vary depending on menopausal status, the age at which soy is consumed, and the type of breast cancer.

Some studies suggest that soy may help protect against breast cancer, but more research is needed to prove this. For example, a 2014 meta-analysis found that soy was marginally protective against breast cancer in postmenopausal people from Western countries. Additionally, two separate studies from 2009 also found that soy helped protect against breast cancer.

However, it is important to note that excessive soy consumption may lead to hormone imbalances for both men and women. The full effects are challenging to discern because much of the research on soy is funded by large food companies.

Soy is often genetically modified

Genetic modification involves changing the DNA of a crop, and in the case of soybeans, this is often done by inserting specific genes that give the crop certain traits, such as herbicide resistance. This makes the soybean plant stronger and more resistant to potential damage. The use of GMO soybeans can increase crop yields and reduce pesticide use, benefiting farmers economically and environmentally. However, critics argue that GMOs create wealth for shareholders rather than offering meaningful benefits to consumers, farmers, or the planet.

The use of herbicide-tolerant GMO soybeans has led to the emergence of herbicide-resistant "superweeds." As a result, farmers have turned to more destructive herbicides, such as dicamba, to combat these superweeds. This has caused catastrophic damage to crops across the United States. While glyphosate was initially deemed a "safe" weedkiller, it was later classified as a probable human carcinogen.

The debate around the use of GMOs in soy production highlights the complex interplay between agricultural efficiency, economic interests, and potential environmental and health concerns.

Soy sauce contains wheat and gluten

Soy sauce is traditionally made with wheat and soy, which is why it contains gluten. In some countries outside the United States, it may even contain barley. This is why most soy sauces are not gluten-free. However, there are gluten-free brands of soy sauce available on the market, including tamari sauce.

If you are on a gluten-free diet, it is important to note that soy sauce that is not labelled gluten-free likely contains wheat. The same goes for soy sauces made with rice instead of wheat to accommodate people with gluten sensitivities. Always look for gluten-free labelling on the packaging. The Food and Drug Administration (FDA) mandates that a food labelled gluten-free contains fewer than 20 parts per million (ppm) of gluten.

If you do accidentally consume gluten-containing soy sauce, it is unlikely that you will have a gluten reaction unless you are extremely sensitive to gluten. This is because the amount of gluten in soy sauce is usually very low. A study showed that out of 22 brands of gluten-containing soy sauce, 21 contained less than 20 ppm of gluten, and the other contained 22.8 ppm.

Soy contains high levels of phytic acid

Soy sauce is a popular condiment for those on a keto diet due to its low calorie and carb content. However, it is not without its drawbacks. One of the main concerns with consuming soy is its high levels of phytic acid, also known as phytate.

Phytic acid is a natural substance found in plant seeds, specifically in edible seeds, grains, legumes, and nuts. It is the main form of storage for phosphorus in seeds, and when seeds sprout, the phytate breaks down and releases this phosphorus for the young plant to use.

The issue with phytic acid is that it impairs the absorption of certain minerals, including iron, zinc, and calcium. This can lead to mineral deficiencies over time, particularly in those who are already at risk for deficiencies or who do not consume meat regularly. However, for those who eat a well-balanced diet that includes meat, these deficiencies are rarely a concern.

In the context of soy sauce, the high levels of phytic acid can inhibit mineral absorption. This means that while soy sauce is low in carbs and calories, its impact on mineral absorption may be a cause for concern for those on a keto diet or any diet where mineral intake is already carefully monitored.

It is important to note that the effects of phytic acid are dependent on overall diet and nutrition. While soy sauce contains high levels of phytic acid, which can affect mineral absorption, this can be mitigated by ensuring a balanced diet with a variety of nutrient sources.

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