Keto-Friendly Soy Sauce Alternatives For Your Low-Carb Diet

Soy sauce is a popular condiment used in many dishes, but is it keto-friendly? The answer is yes, in moderation. Soy sauce typically contains around 0.7 to 1 gram of net 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. For those who want to avoid soy or are on a strict gluten-free keto diet, there are substitutes available, such as tamari, coconut aminos, and liquid aminos. These alternatives offer similar flavour to soy sauce while being more compatible with dietary restrictions.

Coconut Aminos

However, it is important to note that Coconut Aminos is more expensive than traditional soy sauce and may not be as easily available in some regions. It also contains a small amount of natural sugar, so if you are tracking your carb intake closely, it should be used in moderation.

Fish Sauce

Let's take a closer look at why fish sauce is a suitable keto option and how you can include it in your keto meals.

Carbohydrate Content

For a typical serving size of 5-15g, you would be adding only about 0.18g to 0.55g of net carbs to your meal, which is a tiny fraction of the daily carb allowance on keto.

Nutritional Benefits

Versatility in Cooking

• Stir-fries: Add a splash of fish sauce to your low-carb veggie stir-fry for an extra punch of flavour.
• Marinades: Use fish sauce as a marinade for chicken, beef, or tofu to impart a unique umami taste.
• Soups: A dash of fish sauce can enhance the flavour of keto-friendly soups, especially spicy Thai soups.
• Salad Dressings: Add a little fish sauce to your homemade salad dressings, like a Thai Beef Salad, to make your salads more exciting.

Keto-Compatible Alternatives

While fish sauce is a great keto option, it's always good to have alternatives, especially if you want to experiment with different flavours or cater to different dietary preferences. Here are some keto-friendly substitutes:

• Soy Sauce: With about 1.2g of net carbs per tablespoon, soy sauce has a slightly different flavour profile but can be used in stir-fries, marinades, and soups.
• Tamari: A gluten-free option, tamari is a type of soy sauce made without wheat, with around 1.4g of net carbs per tablespoon.
• Coconut Aminos: Derived from coconut tree sap, this soy-free alternative has about 1g of net carbs per teaspoon.
• Worcestershire Sauce: With 1g of net carbs per teaspoon, Worcestershire sauce adds a tangy, umami-rich flavour to dishes.

Dried Mushrooms

Dried shiitake mushrooms are the most commonly recommended variety, but you can also use cremini, oyster, or white mushrooms. To use dried mushrooms as a soy sauce substitute, simply rehydrate the mushrooms in water, then use the resulting liquid in place of soy sauce. This mushroom broth can be used in a 1:1 ratio to soy sauce, but it is recommended to season it with salt first.

The flavour of dried mushrooms is not the closest substitute to soy sauce, but it does pack an umami-rich punch. You can also mix and match mushroom varieties to create a more complex flavour.

If you are looking for a soy sauce substitute with a similar flavour to soy sauce, tamari or coconut aminos are good options. However, if you are on a keto diet, be sure to check the labels, as some brands may contain added sugars or wheat.

Tamari

One tablespoon of tamari contains approximately 11 calories. 6.6 calories are from protein and 4 calories are from carbohydrates. Tamari is high in protein, with more than half of each serving (61 per cent) consisting of protein. Per 18 grams of tamari (one tablespoon), almost 12 grams are made up of water.

Soybeans, particularly when fermented, have a wide range of health benefits. Tamari tends to have more potent health benefits than soy sauce as it has a higher concentration of soybeans.

A study monitored the effect of tamari on mice prone to cancerous growths over a period of 13 months. The results revealed that tamari possessed anti-carcinogenic effects. The mice that consumed tamari had a reduced incidence of abnormal growths in their stomachs. These mice also had a lower incidence of spontaneous liver tumours.

The beneficial nutrients found in soy are easier to digest in fermented soy products like tamari. It can help improve digestion and contribute towards better intestinal health overall.

Miso Paste

Soy Sauce

Soy sauce is the most common substitute for miso paste. While miso paste has a thick and creamy texture, soy sauce is thin and watery. If you're using soy sauce as a substitute, use half the amount of soy sauce as you would miso paste. For example, use 1 ½ teaspoons of soy sauce for every tablespoon of miso paste. If you need a gluten-free option, you can use coconut aminos or liquid aminos instead of soy sauce.

Tamari

Tamari is a byproduct of miso paste production and has a similar flavour to soy sauce but with a thicker texture. It is also gluten-free. Use the same ratio of tamari to miso paste as you would for soy sauce—1 ½ teaspoons of tamari for every tablespoon of miso paste, or half the amount.

Fish Sauce

Fish sauce is a salty, fermented product like miso paste, but it is made from fermented fish. It is commonly used in Thai and other Southeast Asian cuisines. The flavour of fish sauce is stronger than that of miso paste, and it has a thin, watery texture. Use ½ teaspoon of fish sauce for every tablespoon of miso paste, or about 1/6 to ¼ of the amount.

Combination of Soy Sauce and Tahini

The combination of soy sauce and tahini is often recommended as a perfect miso paste substitute. Use 1 ½ teaspoons of soy sauce and 1 tablespoon of tahini for every tablespoon of miso paste.

Umeboshi Paste

Umeboshi paste is made from fermented Japanese ume plums and can be used in meat or fish dishes, thicker soups, stews, or casseroles. It has a tangy, salty, and slightly fruity flavour, and its texture is similar to miso paste. Use the same amount of umeboshi paste as you would miso paste, but add it to the dish gradually.

Frequently asked questions