Few foods are as versatile as soy sauce. While it's especially popular in Chinese and Japanese dishes like rice, noodles and sushi, soy sauce is also commonly added as an ingredient to American, Spanish, Mediterranean and Italian dishes. It's also used in marinades, dressings, and as a tabletop condiment, dip, braising liquid or salt substitute.
The global soy sauce market is so popular that it's valued at 48.1 billion in 2022 - a valuation that may nearly double by 2032, according toone estimate."Soy sauce offers salt, umami and a hint of sweetness that plays nicely with many foods,"says Caroline Susie, a registered dietician and national spokesperson for the Academy of Nutrition and Dietetics.
What is soy sauce?
Originating in China more than 2,300 years ago, soy sauce is a liquid condiment that is "made from fermented soybeans, wheat, yeast and salt," says Tara Schmidt, lead registered dietitian for the Mayo Clinic Diet. It was first used to add flavor and preserve foods, and offers similar benefits today.
It's traditionally made by combining cooked wheat grains and soybeans into a paste, then adding insalt, water, and afermenting agent like yeast or a culturing mold like Aspergillus. From there it spends several months in a fermenting tank where enzymes break down the soy and wheat proteins into amino acids. The starches are then converted to simple sugars, which completes the aging process. The final stage is pasteurizing the liquid to eliminate any bacteria.
There's also a chemically-produced type of soy sauce that requires the addition of artificial coloring and flavoring. Chemically-produced soy sauce isn't as healthy though and may contain carcinogenic substances. It usually has the word “hydrolyzed" on the label, so consumers can identify the difference.
There are many other varieties of soy sauce that have been adapted in various regions of the world, and many different types of soy sauce exist. These include light, dark, seasoned, double fermented, tamari, sweetened and low sodium.
Is soy sauce bad for you?
As for health benefits, soy sauce has some advantages and disadvantages. On the plus side, it's high in dietary antioxidants and it has some antimicrobial properties, says Schmidt. "At high levels of consumption, soy sauce can also have an anti-inflammatory effect," she adds.
But such nutritional value is minimal, so soy sauce should primarily be enjoyed for taste or as a salt substitute."While a variety of soy foods provide us with some health benefits, the concerning part of soy sauce is its high sodium concentrations," says Schmidt. Indeed, Susie points out that a singletablespoon of soy sauce "contains 40% of the daily recommended 2,300 mg sodium per day."Too much salt in one's diet can lead to high blood pressure, heart disease, and stroke.
Is soy sauce healthier than salt?
Despite soy sauce being high in sodium - about 870 mg per tablespoon - it's still substantially less than the 6,976 mg of sodium in a tablespoon of salt, which is why some people use soy sauce as a salt substitute."Soy sauce can be a great alternative to salt for those with high blood pressure who need to reduce sodium intake," saysJosh Redd, NMD, the founder of RedRiver Health and Wellness and author of "The Truth About Low Thyroid."Sodium levels can be improved further still by opting for a low sodium version of soy sauce, "which still provides excellent flavor," says Susie. In addition to containing about half as much sodium, she says, "low sodium soy sauce may even be preferred by some who find regular soy sauce to be overpowering."
At the same time,those withautoimmune or chronic health conditions need to be especially careful when consuming large amounts of soy sauce because of its wheat content. "We have found most of our autoimmune patients have a gluten intolerance," Redd says. Because of this, such peopleshould "opt for gluten-free or soy sauce alternatives," says Susie.Histamine intolerance is another common hurdle for some people to overcome when considering eating soy sauce. "Fermented foods like soy sauce can be high in histamines," says Redd. Such foods "may trigger symptoms for those sensitive to histamine." He advises these individuals to choose small amounts of salt over soy sauce.
Aside from these groups, most people can enjoy the flavor and variety of eating soy sauce so long as they keep quantities in check. "Soy saucecan be enjoyed in moderation and can be a part of an overall healthy diet," says Susie.
More:Half the people on the planet eat rice regularly. But is it healthy?
FAQs
On the plus side, it's high in dietary antioxidants and it has some antimicrobial properties, says Schmidt. "At high levels of consumption, soy sauce can also have an anti-inflammatory effect," she adds. But such nutritional value is minimal, so soy sauce should primarily be enjoyed for taste or as a salt substitute.
Is eating soy sauce every day bad for you? ›
Some versions are healthier than others. Although soy sauce can be a delicious addition to a healthy, balanced diet, it's too salty to eat daily. Make sure to stick to a low-sodium variety if you can't get enough of this unique seasoning. Soy sauce is a fermented soy product invented 2,200 years ago in China.
Why do Chinese eat so much soy sauce? ›
Soy sauce embraces a little of all the best flavors in Chinese cooking, and that's one of the reasons it's such an essential part of so many Chinese food dishes. You'll find sweet, savory, umami, and even a touch of bitter flavoring, and it all blends well with many other spices and oils in Chinese dishes.
Is soy sauce an inflammatory food? ›
MSG – Asian foods, particularly those using soy sauce, often contain monosodium glutamate (MSG), which can trigger inflammation. It's also common in some fast foods, canned soups and salad dressings.
Is soy sauce bad for your stomach? ›
Soy is difficult to digest, which can cause gas, bloating and general discomfort. Fermented soy products, such as miso, tempeh or soy sauce are more easily digested than non-fermented soy foods. If you already have a touchy gut, it might be best to avoid soy foods while you heal your digestive issues.
What happens if I eat too much soy sauce? ›
Just 1 tablespoon of soy sauce contains nearly 40% of the daily recommended 2,300 milligrams of sodium. Salt is a nutrient that our body needs to function. But too much of it can increase blood pressure and lead to heart disease and stroke.
What happens to your body when you eat soy everyday? ›
Soybeans and soy foods may reduce the risk of a range of health problems, including cardiovascular disease, stroke, coronary heart disease (CHD) and some cancers, as well as improving bone health. Soy is a high-quality protein – one or 2 daily serves of soy products can be beneficial to our health.
Why avoid soy sauce? ›
Soy sauce contains significant amounts of amines, including histamine and tyramine (3, 35). Too much histamine is known to cause toxic effects when eaten in high quantities. Symptoms include headaches, sweating, dizziness, itching, rashes, stomach problems and changes in blood pressure (34, 36 ).
Why do Japanese not put soy sauce on rice? ›
Instead, the country uses other seasonings, such as furikake, green onion, and miso, to add a multitude of flavors. In addition, soy sauce can also be very salty, so adding it to Japanese fried rice could easily make it too salty for most people.
What country eats the most soy sauce? ›
China is the largest producer and consumer of soy sauce globally, with several major brands that are widely recognized and consumed in the country and around the world.
Kikkoman's Less Sodium Soy Sauce is a versatile choice, cutting 38% of the salt while keeping its full, rich flavor. It's a great addition to everything from marinades to sushi, perfect for those wanting to lower their sodium intake without skimping on taste.
What are the side effects of soy sauce? ›
Soy can cause some mild stomach and intestinal side effects such as constipation, bloating, and nausea. It can also cause allergic reactions involving rash, itching, and breathing problems in some people.
Is it okay to eat soy sauce everyday? ›
Keep in mind: There's a lot of sodium in soy sauce, so ensure you eat it in moderation. Coconut aminos are an alternative to soy sauce for people who cannot eat gluten or want to cut down on sodium. Try adding coconut aminos or low-sodium soy sauce to marinades, sushi, and stir-fried noodles.
What does soy sauce do to your body? ›
Improves nutrient absorption: The umami flavor in soy sauce may help enhance the absorption of certain nutrients, such as calcium and iron. 5. Promotes heart health: Some studies suggest that soy sauce may help lower bad cholesterol levels and reduce the risk of heart disease.
Why do I feel bad after eating soy sauce? ›
A soy intolerance is when your digestive system has a hard time breaking down (digesting) soy. When you ingest soy, you may have symptoms such as gas, diarrhea and abdominal pain. A soy allergy is a type of food allergy that occurs when your immune system mistakenly triggers a defensive response to soy.
What does soy sauce do for your body? ›
Soy sauce might have benefits like improving gut health and reducing inflammation. Keep in mind: There's a lot of sodium in soy sauce, so ensure you eat it in moderation. Coconut aminos are an alternative to soy sauce for people who cannot eat gluten or want to cut down on sodium.
How much soy per day is safe? ›
Adult. Heart Disease: Most studies use between 20 to 80 grams of soy protein per day. Both the U.S. Food and Drug Administration and the American Heart Association (AHA) recommend 25 grams of soy protein as part of a diet that is low in cholesterol and saturated fat.
What are the side effects of eating too much soy? ›
The most common side effects of soy are digestive upsets, such as constipation and diarrhea. Soy may alter thyroid function in people who are deficient in iodine. Current evidence indicates that it's safe for women who have had breast cancer or who are at risk for breast cancer to eat soy foods.
