I love soy sauce. It has always been one of my favourite condiments to use. Marinating it with steaks and garlic was one of my go-to moves to making a tasty dinner.
So when I started the ketogenic diet, one of the first things I wanted to know is if I could still use soy sauce!
Carbs in Soy Sauce
Soy sauce can be used in a keto diet, but it should be used sparingly. One tablespoon of soy sauce has 1 gram of net carbs.
If not used carefully, the net carbs can add up quickly. Therefore, when used responsibly, soy sauce is keto safe.
There are other similar sauces like coconut aminos that have similar flavoring to soy sauce but has less net carbs than soy sauce. These are popular choices as a soy sauce alternative on the keto diet.
Soy Sauce Alternative
Coconut Aminos are often used as a soy sauce alternative on the keto diet, particularly if you are looking to avoid eating soy.
Coconut aminos are made from just coconut tree sap and sea salt, which some consider a healthier choice and more natural product than soy sauce.
Coconut Secret Coconut Aminos
Coconut Aminos is a great soy sauce alternative. Coconut aminos are soy free, gluten free and vegan friendly. We like the Coconut Secret Coconut Aminos above as it is organic, non GMO and MSG free.
Coconut Aminos are derived from the sap of coconut trees, with added sea salt. Coconut Aminos has considerably lower levels of sodium compared to Soy Sauce.
I tend to like using Coconut Aminos when making marinades, sauces and a host of other recipes which comprise spicy ingredients and salt.
The only flaw with Coconut Aminos is that it’s a bit more expensive than Soy Sauce. It does have a considerably sweeter flavor though.
Is Kikkoman Soy Sauce Keto?
Kikkoman is one of the most popular soy sauces on the market. It has 1 net gram of carbs per tablespoon which makes it keto friendly if used responsibly.
That means you can add soy sauce to your recipes for flavoring, but it is not carb free.
So just like with any soy sauce, you will have to use it responsibly and keep track of how much soy sauce you put into your recipes.
Why Soy Sauce?
Soy Sauce is one of the oldest condiments in the world, and has been a mainstay for me around the dining table. For one, Soy Sauce packs a mean punch of sodium and electrolytes.
When on the keto diet, the body often craves for these essentials in order to guarantee optimum performance.
Having Soy Sauce in close proximity during meal times can assist with a boost of sodium and electrolytes. This may be beneficial if you’re suffering from any side effects of the keto diet, such as the Keto Flu.
Soy Sauce Ingredients
A daily intake of Soy Sauce provides 38% of the recommended salt intake.
Importantly, while Soy Sauce boasts vast quantities of both protein and carbohydrates in terms of volume, they are not the only substantial nutrients contained in the condiment.
The various processes involved in the preparation of Soy Sauce play a big role in the taste, coloring and aroma of soy sauce.
Soy sauce typically contains soy beans, water, salt and wheat. Yeast or mold are often used in the fermenting process. This means that soy sauce is not gluten free.
Some of the emergent substances are things like sugars, alcohols, lactic acid, and amino acids which play various roles in the body’s development.
Is Soy Sauce Healthy?
As highlighted, Soy Sauce is perfectly okay for keto from a nutritional perspective.
However, it would be remiss for me not to point out that Soy Sauce may not be the ideal condiment for everyone.
Some of the constitutional elements in Soy Sauce may cause it to pose a health risk to some people.
When taken in excess, sodium from the Soy Sauce may lead to elevated blood pressure due to the high sodium content. In light of this, it’s advisable that you don’t overindulge when adding Soy Sauce to your food.
In small dosages, sodium is vital in ensuring the proper functioning of nerves and muscles in the body.
Some commercial brands of Soy Sauce also tend to have histamine as part of the ingredients. To avoid the toxic effects of histamine, you need to consume Soy Sauce in moderation.
Over-engaging in histamine-rich foods can lead to symptoms like rashes, stomach issues, sweating and blood pressure variations.
Other brands have wheat and gluten listed in the constitution of Soy Sauce. Those allergic to wheat or happen to have celiac disease should seek to find brands that offer gluten-free alternatives.
Soy Sauce also happens to be perfect for those facing hormonal issues like low estrogen. Phytoestrogens form part of the composition of Soy Sauce and may come to the rescue of those seeking to raise their estrogen levels.
On the same note, those with incredibly high estrogen levels need to stay away from Soy Sauce since they would be doing more harm than good to their bodies.
As a parting note, it’s important to note that when it comes to using Soy Sauce as a condiment, it’s not all doom and gloom. These aforementioned issues are only here to make you aware of possible scenarios. If you’ve not noticed any weirdness after partaking in a Soy Sauce delicacy, you should not be put off by this information.