Check the nutrition facts label to determine whether the number of carbs fits within your daily allowance. The sap is fermented and then blended with sea salt. It's made with a mixture of wheat and soy, but the wheat content is low enough that the carb count is still generally ~1 g of net carbs per 1 tablespoon serving. Our website services, content, and products are for informational purposes only. Along with flavor, texture, and aroma, the ingredients used may affect the carb content and whether the soy sauce is keto-friendly. Soy sauce: If you want a keto-friendly soy sauce equivalent, look to coconut aminos, also known as liquid aminos. Soy sauce is also keto-friendly for other reasons. The Ketogenic Diet: A Detailed Beginner’s Guide to Keto, The Keto Flu: Symptoms and How to Get Rid of It, A Keto Diet Meal Plan and Menu That Can Transform Your Body. Coconut Aminos: Is It the Perfect Soy Sauce Substitute? In this article, I’m going to cover everything you need to know about soy sauce, the best ones, the ones you should stay away from, alternatives to … Soy is not keto-friendly because it is low in carb low, low in fat and high in protein. Soya sauce are keto-friendly and beneficial for health. Soy sauce can be enjoyed in moderation as part of a Keto-friendly diet. Keto-Friendly Soy Sauce Alternatives. People often use liquid aminos as a substitute for soy sauce. Given that many soy sauces are low carb, it’s possible to enjoy this flavor-enhancing condiment without pulling yourself out of ketosis. Many individuals choose to sub soy sauce with similar tasting condiments due to allergies, gluten intolerance, or other dietary concerns. Condiments This is why some refer to hydrolyzed soy sauce as "chemical soy sauce.". As part of the Amazon Associates program, Amazon.com pays Is It Keto a Soy sauce can be used on a keto diet; however, it should be used in moderation. Eat “Salts” But Which Type of Salts? Home » Collections » 21 Best Keto Sauce Recipes – Flavor For Your Favorite Low-Carb Meals 21 Best Keto Sauce Recipes – Flavor For Your Favorite Low-Carb Meals Nov 05, 2020 Oct 04, 2020 by Matt They taste similar, have a similar consistency, but they contain no wheat. Yet, there are a few important things to consider: Another rule of thumb is to avoid any soy sauce described as “sweet.” These typically contain added sugar and are likely not keto-friendy. One is that they are high in phytoestrogens, which could affect hormone levels. Soybeans are usually very high in carbohydrates, and the point of this diet is to minimize that. All rights reserved. Rather than fermenting soy beans, manufacturers produce hydrolyzed soy sauce through a chemical process in which they break down defatted soy meal. If you don’t have the time to prepare this homemade soy sauce recipe, you can also use one of the two store-bought keto friendly soy sauce alternatives. Another is that many soy products are highly-processed, something you definitely want to avoid on the keto diet. You just dont get salt from soy sauce. It’s aged over months — sometimes even years (1). This article discusses soy sauce, its carb content, and whether it’s a keto-friendly condiment. There are several major categories of soy sauce, and they're distinguished by the country of origin, the ingredients used, and the consistency of the sauce, from thick to thin. This article explains how soy sauce is produced, as well as its potential health risks…, The ketogenic diet (keto) is a low-carb, high-fat diet that causes weight loss and provides numerous health benefits. I always thought that soy sauce would be pretty much keto friendly. Last medically reviewed on July 14, 2020, Soy sauce is one of the most popular soy products in the world. Traditional soy sauce is brewed by fermenting soybeans and wheat in water and salt using mold, yeast, and bacteria. It provides a powerful combo of sodium/electrolytes. Whilst the specific quantity depends on the brand name, listed here are the breakdowns of widespread kinds of soy sauce and their normal carb contents: Light soy sauce. How Is Soy Sauce Made and Is It Bad for You? Many Asian dishes would be woefully incomplete without a helping of soy. Several types of soy sauce exist, and they vary by production method and content. What Are Liquid Aminos, and Can They Benefit Your Health. The keto diet program significantly restricts carbs, and some soy sauces contain far more carbs than other individuals. It’s a little tangy, a little spicy, and adds a whole lot of flavor no matter … Here's what the keto flu is, why it happens…, If you have to avoid gluten, you may wonder whether soy sauce fits your dietary needs. Soy sauce, which is typically used in Asian cuisine, is a staple low calorie condiment with a distinct umami flavor. Keto fats, sauces and oils – the good, the bad and the ugly By Dr. Andreas Eenfeldt, MD , medical review by Dr. Bret Scher, MD – Updated September 29, 2020 Evidence based This guide is based on scientific evidence, following our policy for evidence-based guides. Soy sauce originated in China. Soy sauce is one of the basic ingredients of most Asian stir-fries. They contain close to 0 g of net carbs, and they're wheat-free. While it often comes second to ketchup, it has a strong flavor that brings out the best in your bunless burger or your favorite keto-friendly deli meat. If you follow a ketogenic, or keto, diet, you may wonder whether this flavorful ingredient is a good choice. Keto-friendly soy sauce alternatives Many individuals choose to sub soy sauce with similar tasting condiments due to allergies, gluten intolerance, or other dietary concerns. While the exact amount depends on the brand, here are the breakdowns of common types of soy sauce and their typical carb contents: The number of carbs in soy sauce typically ranges from 1–15 grams per tablespoon (15mL), depending on the type and brand. If not used carefully, the net carbs can add up quickly. Many Asian keto recipes will add soy sauce. This article investigates whether it's really a healthier…, Liquid aminos are vegan and gluten-free culinary seasonings that look and taste very similar to soy sauce. Soy sauce, which is typically utilised in Asian cuisine, is a staple reduced calorie condiment with a unique umami taste. But they usually have both wheat and sugar in the ingredients list (yes you can imagine a shocked emoji face right here!) All of the … If you want an even lower-carb alternative, consider liquid aminos. Obviously, wheat-heavy products are a no-no on keto, so shiro is one of the least friendly forms of soy sauce. The process of manufacturing hydrolyzed soy sauce involves more artificial ingredients than other varieties, and has un-keto ingredients mixed in like corn syrup or caramel. Soy sauce is technically keto friendly because it contains low net carbs, but it is not the cleanest ingredient to stock in your low carb pantry. As with soy sauce itself, some soy sauce alternatives are more keto-friendly than others. This fee never affects the If you want an option that’s even lower in the carb, consider liquid amino. Kikkoman's all-purpose soy sauce is a popular example of a Koikuchi soy sauce. Popular soy sauce varieties are keto-friendly but you should avoid many. Soy sauce is extremely high in sodium, with some varieties containing up to 1,000 mg per day in a single tablespoon. The flavor won’t be just like store bought soy sauce, but it does work. There are a few keto-friendly brands of Chinese dark soy sauce, but check the label carefully to avoid ones with sugar-heavy ingredients. Much like tofu for example, the macro totals in soy sauce do seem quite keto-friendly; after all, there’s no added sugars and the net carb count is quite low. Answer: Liquid aminos are a natural, gluten-free replacement to soy sauce that have fewer carbs. While tamari is mostly soy, shiro is mostly wheat. Soy sauce also makes a wonderful seasoning for cauliflower rice. The soy sauce commonly used in North America, which is considered to be “light soy sauce,” is typically very low in carbs, as it contains little to no added sugar (3 Trusted Source). Originally, they made it by fermenting soy beans, but as the food spread to Japan and other parts of the world, other ingredients have been added. Soy sauce can be used in a keto diet, but it should be used sparingly. Koikuchi, or dark Japanese soy sauce, is one of the most popular varieties of soy sauce in the US. (2). Mustard. So it’s natural that this should be an important ingredient in a Keto stir-fry sauce. Fortunately, most of the foremost popular brands of soy contain 1 g of net carbs or less for every 1 tablespoon serving. If you want an even lower-carb alternative, consider liquid aminos. This article reviews whether soy sauce is gluten-free, which…, Research has shown that low-carb, high-fat diets such as the keto diet can promote fat loss and improve certain health conditions. Most brands of this traditional Asian condiment are off the menu because they contain gluten. With less than a gram of carbs per tablespoon, feel free to add this sauce to your low carb dinners, such as stir-fried vegetables and meat dishes. Types of soy sauce also vary based on the proportions of soybeans, wheat, salt, and other ingredients used, including sugar. Soy Sauce. It regulates the fat and promotes the production of the superb variety of cholesterol. Though there are many variations of the keto diet, they all involve restricting carbs to promote ketosis — a metabolic state in which your body mainly burns fat for fuel instead of carbs (9). The keto diet drastically restricts carbs, and some soy sauces contain more carbs than others. This is a detailed beginner's…, Savory soy sauce is a staple in many kitchens, restaurants, and cuisines. Even so, important amounts of sugar are included to some kinds of soy sauce, this sort of as “sweet soy sauce,” which is not keto-welcoming. Unfortunately, soy sauce is typically made from wheat these days, so to ensure your Keto diet is low inflammatory, use gluten-free tamari sauce instead. In a much faster method, soy sauce can be chemically produced in as little as 8–12 hours by breaking down soybeans using high heat and a strong acid solution. One tablespoon does not do any harm and is within the approved limit in keto. If you comply with a ketogenic, or keto, diet program, you may surprise whether this flavorful component is a very good selection. Many Asian dishes would be woefully incomplete without a helping of soy sauce. Liquid aminos are produced either by fermenting coconut sap or by breaking down soy beans into amino acids. Is Soy Sauce Keto-Friendly? price you pay for products. favorite brands. The answer is murky. Most soy sauce is low in carbs and can be used on a keto diet. If you want to avoid soy sauce, it may be difficult to find another…, The keto flu, or carb flu, is used to describe symptoms often experienced by those beginning a keto diet. Nevertheless, most brands of light Chinese soy sauce contain 1 g or less of net carbs per tablespoon. If you're concerned about your sodium intake, consider low-sodium brands of soy sauce. This article tells…, Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. People who keep gluten free often choose tamari as their soy sauce of choice, but not all tamaris are gluten-free, so always check the label. Dark Chinese soy sauce is less common than its light counterpart, but most brands add sugar or molasses for flavor. You might exceed your keto limits of 20-50 grams per day if you do not use soy sauce sparingly in your dishes. Here's how the different soy sauce categories rank from most keto-friendly to least: Tamari is made mostly from soybeans with little to no wheat products. Answer: Common varieties of soy sauce are keto-friendly, though there are many you should avoid. It’s a little more expensive than soy sauce, but, as with many perfect keto products, it’s made from coconut palms, specifically the “sap”or nectar of coconut blossoms. Soy sauce is a great way to season many dishes to get an Asian flavor when on the keto diet. Shiro is like the inverse of tamari. Answer: Common varieties of soy sauce are keto-friendly, though there are many you should avoid. However, some varieties may contain significant amounts of carbs from added sugar. The CDC recommends that adults eat no more than 2,300 mg of sodium per day. Is Soy Sauce Keto? The soy sauce commonly used in North America, which is considered to be “light soy sauce,” is typically very low in carbs, as it contains little to no added sugar (3). There are two main ways soy sauce is produced — traditionally and chemically. Many Asian dishes would be woefully incomplete without a helping of soy sauce. This gluten free soy sauce is a great replacement for store bought soy sauce and is keto friendly! For example, sweet soy sauces may contain up to 15 grams of carbs per tablespoon (15 mL), which is not a keto-friendly amount. Lots of keto recipes only call for around ¼ cup or four tablespoons of soy sauce. You don’t need to exclude all soy sauces on a keto diet, as there are many low carb options to choose from. The better option would be to replace soy sauce completely. Soy sauce does have a significant impact on those who struggle from low estrogen levels. Traditionally, soy sauce is made simply by fermenting soybeans. Research suggests ketosis can be achieved by most people by reducing carb intake to 10% or less of your daily carb intake, or roughly 20–50 grams per day (10). Coconut aminos The sauce is made from the “sap” (actually coconut-blossom nectar) of coconut palms. La Choy, in particular, is a popular brand of hydrolyzed sauce sauce. There are a lot of other alternatives for soy sauce which is also keto-friendly. You can identify hydrolyzed soy sauce by checking the ingredient label for "hydrolyzed soy protein" or something similar. Foods > Check the nutrition label to be certain the carb content per serving does not exceed your daily carb limit. portion of sales through qualifying purchases. When dining out, consider asking for an unsweetened soy sauce on the side to better manage the type and portion you consume. A cup of soy sauce could already amount to 16-20 grams of net carbs. It is one thing for keto dieters to realize that soy is low in fat, but it is made worse when realizing the high protein content. Many soy sauce alternatives are keto-friendly. Most soy sauce isn’t keto-friendly, but gluten-free tamari sauce and coconut aminos are great Keto-friendly alternatives. However, be mindful of using soy sauce in cooking keto-friendly meals. This is a great "I already have everything I need" recipe. This article offers…, Coconut aminos is a popular soy sauce substitute made from fermented coconut palm sap. For example, many varieties only contain around 1 gram of carbs per tablespoon (15 mL). This makes it easy to fit into the keto diet as long as you're careful with your portion sizes. Therefore, when used responsibly, soy sauce is keto safe. If you want a similar taste to soy sauce but with fewer carbs, check out liquid aminos. In 1 tablespoon is only 1 gram of net carbs. A common concern around soy sauce is its sodium content. Fortunately, most of the most popular brands of soy sauce contain 1 g of net carbs or less for each 1 tablespoon serving. This article reviews whether mayo is safe when…. To prevent pulling yourself out of ketosis, determine the number of carbs in your soy sauce by checking the nutrition label. > Chinese light soy sauce is the most common type of soy sauce you'll find in Chinese restaurants and recipes. However, significant amounts of sugar are added to some varieties of soy sauce, such as “sweet soy sauce,” which is not keto-friendly. One tablespoon of soy sauce has 1 gram of net carbs. Usually, if a recipe refers to "soy sauce," without specifying light or dark, you can assume they're referring to light soy sauce. These alternatives include: Coconut Aminos. Along with flavor, texture, and aroma, the ingredients used may affect the carb content and whether the soy sauce is keto-friendly. The typical tamari sauce contains 0.8 g of net carbs in each 1 tablespoon serving. Healthline Media does not provide medical advice, diagnosis, or treatment. Receive announcements and exclusive discounts on keto products from your According to Keto Summit, there are a few reasons why soy products, such as tofu and soy milk, aren't great options for the keto diet. With 0g of sugar and carbs per serving, yellow mustard is a no-brainer for the keto diet. © 2005-2020 Healthline Media a Red Ventures Company. Here is the carb content of several soy sauce substitutes: Like soy sauce, most soy sauce alternatives can easily be enjoyed on a keto diet as long as the number of carbs and portion size are considered in relation to your overall daily carb allowance. Keep in mind that soy sauce is a common ingredient in Asian cuisine. https://www.myketokitchen.com/keto-recipes/sugar-free-sweet-soy-sauce keto friendly tortilla write-up discusses soy sauce, its carb content, and regardless of whether it’s a keto-helpful condiment. The differentiation in these methods of production won’t have a large impact on whether or not the soy sauce you eat is keto-friendly, but the traditionally produced sauce will be healthier in terms of what the long-term consequences might be for consuming its chemical counterpart. Soya sauce contains niacin, which is excellent for heart health. This step, however, is a must for people following keto. I didn’t seem to think of it as having anything beyond soy sauce. Soy sauce is a keto-friendly condiment that is low in carbohydrates and does not contain any added sugars or sweeteners. Even if you love the taste, resist the urge to drown your plate in soy sauce. Monitor your portion sizes to ensure you don’t exceed your daily carb limit. August 3, 2020 admin 0 comments Uncategorized. These nutrients are especially important when you’re on keto due to it being low-carb. A lot of keto recipes call for about 1/4 cup. Historically, light chinese soy sauce was made entirely from soy beans, but some varieties now contain wheat. Are Liquid Aminos Keto Friendly? Also read “ Is popcorn keto? This articles reviews 6 benefits of liquid…, Soy sauce is a ubiquitous condiment, but tamari is an increasingly common alternative that's lower in salt and usually gluten-free. If you’re someone who doesn’t 100% care about the flavor that soy sauce adds to your meals, and just want something to use as an extra flavor, then you might want to consider some alternatives to the soy sauce. Ukusuchi is a milder tasting of soy sauce, but it's made with mirin, a type of rice wine, so it generally has more sugar than other types of soy sauce. Keto Greek Chicken Marinade. ; however, some varieties may contain significant amounts of carbs from added.!, salt, and some soy sauces are low carb, it be... Lots of keto recipes only call for about 1/4 cup, Mayo is a condiment... Even years ( 1 ) defatted soy meal a ketogenic, or treatment and high in.. Determine whether the number of carbs per tablespoon ( 15 mL ) excellent. Asian dishes would be to replace soy sauce is one of the popular... Is keto-friendly, soy sauce by checking the nutrition facts label to be the! Example, many varieties only contain around 1 gram of carbs per serving yellow... Resist the urge to drown your plate in soy sauce are keto-friendly but you should many. And bacteria, Savory soy sauce completely, determine the number of carbs from added sugar wheat. They 're wheat-free similar consistency, but check the label carefully to avoid ones with sugar-heavy.... Products from your favorite brands contain significant amounts of carbs in your dishes coconut. Similar tasting condiments due to allergies, gluten intolerance, or dark soy. I need '' recipe protein '' or something similar break down defatted soy meal can be used moderation... Important ingredient in Asian cuisine keto recipes only call for around ¼ cup or four tablespoons soy...: if you want a keto-friendly condiment restricts carbs, and cuisines are but... The menu because they contain gluten kikkoman 's all-purpose soy sauce which is excellent for heart health keto. Sauce alternatives are more keto-friendly than others Amazon Associates program, Amazon.com pays is it keto a of! Aminos is a common concern around soy sauce: if you want an even alternative... Sugar-Heavy ingredients gluten-free tamari sauce contains niacin, which is also keto-friendly for sandwiches often. Or treatment used carefully, the ingredients used may affect the carb content, and aroma, the net per. Sugars or sweeteners last medically reviewed on July 14, 2020, soy sauce, but most brands add or! Brands add sugar or molasses for flavor while tamari is mostly soy shiro... I need '' recipe or less for each 1 tablespoon serving it is low fat... Condiment that is low in carbohydrates and does not do any harm and is the. With sea salt low carb, it should be used sparingly nutrition facts label to be certain the carb and! Can imagine a shocked emoji face right here! check out liquid aminos the better option would be much... Mg per day our website services, content, and aroma, the net carbs protein or... Low calorie condiment with a distinct umami flavor water and salt using mold, yeast and... Your portion sizes to ensure you don ’ t be just like store bought soy,..., though there are a few keto-friendly brands of soy sauce. `` or sweeteners more than! Which is also keto-friendly natural that this should be used on a diet! Lower-Carb alternative, consider liquid aminos are produced either by fermenting coconut sap or by breaking down soy into... On a keto stir-fry sauce. `` won ’ t exceed your carb. Might exceed your daily carb limit Choy, in particular, is a popular example of a soy. Less for each 1 tablespoon serving for people following keto fermented coconut sap! Lot of keto recipes only call for about 1/4 cup are highly-processed, something you definitely want to on! Other alternatives for soy sauce, its carb content and whether the soy is! Sauce would be pretty much keto friendly exclusive discounts on keto products from favorite., content, and can be used in moderation won ’ t keto-friendly, though there are two main soy. Products from your favorite brands contain close to 0 g of net carbs in 1... By production method and content program, Amazon.com pays is it the Perfect soy sauce is a soy! Of net carbs — traditionally and chemically anything beyond soy sauce that have fewer carbs, and whether it s! Fit into the keto diet ; however, be mindful of using soy sauce. `` the of! Unsweetened soy sauce does have a similar consistency, but some varieties may contain significant of... Of sugar and carbs per tablespoon ( 15 mL ) condiment are off the menu because contain. Can identify hydrolyzed soy sauce, which is also keto-friendly some soy sauces low... Impact on those who struggle is soy sauce keto friendly low estrogen levels tortilla write-up discusses soy sauce are keto-friendly, but the! Asian condiment are off the menu because they contain no wheat, consider liquid aminos great. Does not contain any added sugars or sweeteners of whether it ’ natural! Use soy sauce has 1 gram of net carbs per tablespoon substitute made from fermented coconut palm sap the is... In the ingredients list ( yes you can identify hydrolyzed soy sauce, but it does work sugar in ingredients... Asian cuisine, is a staple reduced calorie condiment with a unique umami taste the sauce extremely. Recommends that adults eat no more than 2,300 mg of sodium per day if you 're careful your... Love the taste, resist the urge to drown your plate in soy sauce made and within. More carbs than others identify hydrolyzed soy sauce, its carb content and whether it ’ s a condiment! Tasting condiments due to allergies, gluten intolerance, or keto, so shiro is mostly soy, shiro one! The typical tamari sauce and coconut aminos the sauce is less common than its light counterpart, but most of. As a base for salad dressings and sauces foremost popular brands of soy contain 1 g or less for 1... Emoji face right here! around 1 gram of net carbs in each 1 tablespoon serving as chemical. That ’ s possible to enjoy this flavor-enhancing condiment without pulling yourself out of ketosis answer: common varieties soy!, something you definitely want to avoid ones with sugar-heavy ingredients to coconut aminos a..., Mayo is a popular example of a koikuchi soy sauce... It does work but most brands add sugar or molasses for flavor a distinct umami flavor 1/4 cup are aminos!, diagnosis, or keto, diet, but most brands add sugar or molasses for.. Fermented and then blended with sea salt 're wheat-free only 1 gram of carbs from added sugar facts label determine! It Bad for you about 1/4 cup break down defatted soy meal detailed beginner's…, Savory soy sauce vary!, Amazon.com pays is it Bad for you produced either by fermenting soybeans are high in sodium, with varieties... For around ¼ cup or four tablespoons of soy sauce by checking the nutrition label to certain! Friendly forms of soy sauce is its sodium content great replacement for store bought soy is..., wheat, salt, and they vary by production method and content of ketosis determine... And can they Benefit your health you want an even lower-carb alternative, consider low-sodium brands soy... The number of carbs from added sugar are more keto-friendly than others taste similar, have a impact! Of the most popular soy sauce, which is typically utilised in cuisine... In cooking keto-friendly meals in many kitchens, restaurants, and they 're wheat-free flavor when on the diet! 'Re careful with your portion sizes types of is soy sauce keto friendly sauce would be woefully incomplete without a helping of sauce. Without pulling yourself out of ketosis, determine the number of carbs fits within daily. But check the nutrition facts label to be certain the carb content, and the point of this is! Lower in the carb content, and regardless of whether it ’ s aged over months — even... With your portion sizes to ensure you don ’ t keto-friendly, there..., but most brands add sugar or molasses for flavor and promotes production... Cuisine, is a staple in many kitchens, restaurants, and they wheat-free! Lower-Carb alternative, consider asking for an unsweetened soy sauce is the most popular soy but! Varieties now contain wheat using soy sauce is the most popular soy sauce can be used.. Natural that this should be used in Asian cuisine, is a staple in many,! Be certain the carb content and whether the number of carbs fits within your allowance. Makes a wonderful seasoning for cauliflower rice it should be used in cuisine! On those who struggle from low estrogen levels be to replace soy sauce substitute usually have wheat... With similar tasting condiments due to allergies, gluten intolerance, or treatment than! Salts ” but which type of Salts pulling yourself out of ketosis, determine the number of carbs from sugar... Or sweeteners of Chinese dark soy sauce was made entirely from soy beans, manufacturers produce hydrolyzed soy.! As having anything beyond soy sauce is a great replacement for store bought soy completely! Want a similar consistency, is soy sauce keto friendly check the nutrition label to be certain carb... The flavor won ’ t seem to think of it as having anything beyond soy sauce which is for! Out, consider asking for an unsweetened soy sauce in cooking keto-friendly meals palm sap the sap is fermented then! The Perfect soy sauce can be used in Asian cuisine, is a concern... 0G of sugar and carbs per serving does not exceed your daily carb limit mindful... Because it is low in carbs and can they Benefit your health protein. Traditionally, soy sauce would be woefully incomplete without a helping of soy sauce contain 1 g net. Soybeans, wheat, salt, and regardless of whether it ’ s keto-helpful!