We regularly eat soy sauce—millions of us do. Is it harmful to you?

 

We regularly eat soy sauce—millions of us do. Is it harmful to you?

Not many dishes are as adaptable as soy sauce. Soy sauce is frequently used as an ingredient in American, Spanish, Mediterranean, and Italian dishes, however it's particularly well-liked in Chinese and Japanese dishes like rice, noodles, and sushi. Additionally, it can be used as a tabletop condiment, dip, braising liquid, or salt alternative in marinades and sauces.

According to one estimate, the soy sauce market might almost double in value by 2032, from its estimated 48.1 billion in 2022. This shows how popular soy sauce is worldwide. A registered dietitian and national spokeswoman for the Academy of Nutrition and Dietetics, Caroline Susie states, "Soy sauce offers salt, umami, and a hint of sweetness that plays nicely with many foods."

Soy sauce: what is it?

Soy sauce, a liquid condiment with Chinese origins dating back over 2,300 years, is "made from fermented soybeans, wheat, yeast, and salt," according to Tara Schmidt, lead registered dietitian for the Mayo Clinic Diet. It has similar advantages now as when it was initially used to flavor and preserve food.

Traditionally, the process involves blending cooked wheat grains and soybeans into a paste, followed by the addition of salt, water, and either a culture mold called Aspergillus or a fermenting agent like yeast. After that, it is left for several months in a fermentation tank, where enzymes convert the proteins from the wheat and soy to amino acids. The aging process is subsequently finished by turning the starches into simple sugars. Pasteurizing the liquid is the last step in removing any bacteria.

Another variety of soy sauce is made chemically and needs artificial flavoring and coloring added. However, soy sauce that is made chemically isn't as healthful and can contain chemicals that cause cancer. The term "hydrolyzed" is typically printed on the label so that buyers can distinguish between the two.

Not only is there a wide range of soy sauce available, but it has also been adapted in different parts of the world. They consist of low sodium, light, dark, seasoned, double fermented, sweetened, and tamari.

Is soy sauce unhealthy?

Soy sauce offers certain health benefits, but it also has certain drawbacks. Positively, according to Schmidt, it has some antibacterial qualities and is rich in dietary antioxidants. "At high levels of consumption, soy sauce can also have an anti-inflammatory effect," she states.

However, as soy sauce has very little nutritional value, it should only be consumed for flavor or as a salt alternative.  “Although many soy foods are beneficial to health, But the relevant part of soy sauce is its high sodium content,” explains Schmidt. Actually, as Susie notes, just one tablespoon of soy sauce "contains 40% of the daily recommended 2,300 mg sodium per day." Consuming an excessive amount of salt can cause high blood pressure, heart disease, and stroke.

Is salt or soy sauce better for you? 

Some individuals use soy sauce as a salt substitute because, although containing a high amount of sodium (870 mg per tablespoon), it is still significantly less than the 6,976 mg found in one tablespoon of salt. "For people with high blood pressure who need to cut back on their sodium intake, soy sauce can be a great substitute for salt," says Josh Redd, NMD, the creator of RedRiver Health and Wellness and author of "The Truth About Low Thyroid."" Choose a low-sodium soy sauce, "which still provides excellent flavor," to further reduce your sodium intake, advises Susie. According to her, "low sodium soy sauce may even be preferred by some who find regular soy sauce to be overpowering."

However, because soy sauce contains wheat, people who have autoimmune diseases or other long-term medical issues should exercise extra caution when ingesting significant amounts of soy sauce. "We have found most of our autoimmune patients have a gluten intolerance," Redd explains. Such individuals should thus "opt for gluten-free or soy sauce alternatives," advises Susie. Another major obstacle that some people have while considering soy sauce consumption is histamine sensitivity. "Fermented foods like soy sauce can be high in histamines," Redd explains. These foods "may trigger symptoms for those sensitive to histamine." He suggests that instead of using soy sauce, these people should use tiny amounts of salt.

With moderation in quantity, most people, aside from these specific categories, can like the taste and diversity of soy sauce. "Soy sauce can be enjoyed in moderation and can be a part of an overall healthy diet," Susie says.