Lower Sodium and Gluten-Free Soy Sauce Alternatives
Whether you or attempting to decrease your sodium intake, eliminate preservatives or avoid gluten-containing foods, you must read ingredient labels carefully in order to make informed decisions. Gluten tends to lurk in many unsuspecting foods and it’s up to you to do your research if you have celiac disease, or a gluten-intolerance or sensitivity.
Soy sauce is commonly used as a dip for sushi and rice, and a marinade for vegetables, meat and fish. Even if you’ve never read the label on a bottle, you can tell just by tasting it that soy sauce sauce has a high sodium content. Just one measly tablespoon (15mL) of Kikkoman brand soy sauce provides 38% of your recommended daily value of sodium! Look closer, and you will also see it contains wheat (gluten), as well as sodium benzoate, a preservative best to be avoided. Other brands such as La Choy [Lite] contain corn syrup, caramel color and preservatives, all of which are best avoided.
It’s hard to say what’s in the soy sauces at restaurants. If you are unsure or afraid to ask, feel free to bring your own. Otherwise, my best advice is to get your poke bowl to go and use your own liquid or coconut aminos at home.
My favorite soy sauce alternatives are coconut aminos and Bragg Liquid Aminos. Trader Joe’s organic coconut aminos has the lowest sodium content from all products I’ve compared. 1 TBSP (15mL) will only set you back 10% for your daily recommended value of sodium! It’s made from organic coconut sap, water and sea salt, is gluten-free, and contains 13 amino acids. Although Bragg’s is still high in sodium (1 TBSP (15mL) contains 45% DV), it does not contain gluten or preservatives. My favorite way to use liquid aminos are in salad dressings such as this 6 Ingredient Homemade Salad Dressing.
Here’s to making healthier choices one meal at a time!
-Mallory
My favorite soy sauce alternatives are coconut aminos and Bragg’s liquid aminos.
Trader Joe’s organic coconut aminos (on the right) has the least sodium; 1 TBSP (15mL) will only set you back 10% for your daily recommended value of sodium! It’s made from organic coconut sap, water and sea salt, is gluten-free, and contains 13 amino acids. Although Bragg’s (left) is still high in sodium (1 TBSP (15mL) contains 45% DV), it does not contain gluten or preservatives and is great for marinades and salad dressings.
Just one measly tablespoon (15mL) of Kikkoman brand soy sauce provides 38% of your recommended daily value of sodium! Look closer, and you will also see it contains wheat (gluten), as well as sodium benzoate, a preservative best to be avoided.
La Choy Lite contains corn syrup, caramel color and preservatives, all of which are best avoided.
