Sweet Soy Sauce: Friend Or Foe On Keto?

Soy sauce is a staple in Asian cuisine, adding a savoury umami flavour to dishes. But is it keto-friendly? The answer is yes, but only in moderation. Soy sauce typically contains around 1 gram of carbs per tablespoon, making it suitable for a keto diet when used sparingly. However, some brands add sugars, so it's important to check the labels. Traditional soy sauce has approximately 0.8 grams of net carbs per tablespoon, but sweet soy sauce is unsuitable for keto cooking due to its high sugar content.

Soy sauce is keto-friendly in moderation

Soy sauce is a low-carb condiment that can be enjoyed as part of a keto diet—but only in moderation. While it's a great way to add flavour to your dishes, it's not the cleanest ingredient for a keto pantry.

A 1-tablespoon serving of conventional soy sauce contains around 0.7 to 1 gram of net carbs. This means that, in small quantities, soy sauce is suitable for keto. However, some brands add sugars, so always check the labels.

Soy sauce is made from soybeans, wheat, salt, water, and fermenting agents with no added sugars or sweeteners. However, soy in its natural form contains phytoestrogens, which act like estrogen in the body. Some research suggests that excessive soy consumption may lead to hormone imbalances for both men and women. It's also subject to heavy genetic modification, and over 94% of soy in the US was GMO in 2018. Soy sauce can contain traces of pesticide residues, and it often contains by-products of wheat and gluten, which are not "clean keto" options.

If you're looking for a clean keto soy sauce alternative, you might want to try coconut aminos, which is derived from fermented coconut sap. It will contain a small amount of natural sugar, so use it in moderation. Fish sauce is another alternative, but check the labels as many brands contain added sugar.

Sweet soy sauce is not keto-friendly

Soy sauce is a low-carbohydrate condiment that is typically made from soybeans, wheat, salt, water, and fermenting agents. It contains approximately 1 gram of net carbs per tablespoon, which can be incorporated into a keto diet in moderation. However, sweet soy sauce is a different variety of soy sauce that has a higher sugar content.

Sweet soy sauce, also known as Kecap Manis, has a delightful balance of sweetness and less saltiness. It resembles the taste of dark brown sugar and has a slightly thicker and more viscous texture. This variety of soy sauce is often used as a glaze for dishes. However, due to its high sugar content, it is not recommended for keto cooking.

If you are following a keto diet and craving the flavour of sweet soy sauce, there are a few alternatives you can try. One option is to make a sugar-free version at home using xylitol or erythritol as a sweetener. You can also use stevia drops to add sweetness to your soy sauce. Additionally, you can explore other keto-friendly condiments such as coconut aminos, fish sauce, or liquid aminos, which provide similar flavour profiles to soy sauce while being lower in carbohydrates.

Tamari is a good gluten-free alternative

Soy sauce is traditionally made with wheat and soy, and most varieties contain gluten. However, if you're looking for a gluten-free alternative, tamari is a great option.

Tamari is a Japanese sauce made from fermented soybeans and usually gluten-free. It is thicker and has a richer, darker colour and a stronger umami flavour than Chinese soy sauce. It is also less salty, making it ideal for use as a dipping sauce.

Tamari is produced as a byproduct of miso paste, which is made from soybeans, salt, water, and fermented with a special fungus (koji) and brine (moromi). Little to no wheat is added in the production of tamari, which is why it is gluten-free.

When substituting tamari for soy sauce, keep in mind that tamari is thicker and has a stronger flavour. It can be used in a variety of dishes such as stir-fries, soups, sauces, marinades, and as a flavour enhancer for tofu, sushi, dumplings, noodles, and rice.

While most tamari varieties are gluten-free, it is important to check the label to ensure that the product is gluten-free, as some brands may contain wheat.

Coconut Aminos is a keto-friendly substitute

Coconut Aminos is a healthier alternative to soy sauce, with fewer grams of sodium per serving. It is also suitable for those with gluten or soy intolerances, as it is free from these ingredients. Coconut Aminos is also lower in calories and carbohydrates than regular soy sauce, making it a good option for those on a low-carb or diabetic-friendly diet.

Coconut Aminos can be used in the same way as soy sauce and is a great addition to stir-fries, soups, stews and marinades. It is also suitable for dipping meats.

There are several brands of Coconut Aminos available, including Coconut Secrets, Bragg's Coconut Aminos and Big Tree Farms Coconut Aminos. When choosing a Coconut Aminos product, it is best to select one that includes only organic coconut sap and sea salt, with no added preservatives or sugars.

Coconut Aminos is a versatile and healthy substitute for soy sauce, making it a great option for those following a keto diet or anyone looking for a healthier alternative.

Soy sauce has health benefits

Soy sauce is a flavourful condiment that can be enjoyed in moderation as part of a healthy diet. It is a fermented food with a salty, savoury, umami taste. It is produced through natural fermentation or chemical hydrolysis, with each method yielding different flavour and health profiles. While it is high in sodium, soy sauce has been linked to several health benefits.

Allergy Reduction

Research has found that soy sauce may reduce your immune response, which is helpful for those with seasonal allergies.

Gut Health

Soy sauce is a fermented food that helps improve the balance of "good" and "bad" bacteria in your gut. This balance, or your gut microbiome, is critical to gut health. The "good" bacteria in your gut help you digest food properly.

Antioxidants

Dark soy sauce has been found to contain several strong antioxidants. It is unclear what the benefits may be in humans, though one study found positive effects on heart health.

Immune System

Two studies found that giving mice polysaccharides, a type of carbohydrate found in soy sauce, improved immune system responses.

Anticancer Effects

Multiple experiments on mice have shown that soy sauce may have cancer- and tumour-inhibiting effects. More research is needed to see if these effects are also present in humans.

Blood Pressure

Some varieties of soy sauce, such as salt-reduced or Korean ganjang, have been found to decrease blood pressure in mice. Studies in humans are still needed.

Frequently asked questions