Unlock the Secret: How Soy Sauce Fits Perfectly Into Your Keto Lifestyle!

Soy sauce, a staple in many Asian cuisines, is known for its ability to add a unique flavor and complexity to various dishes. If you're following a ketogenic diet, you might wonder, "Is soy sauce keto-friendly?" The answer isn't a straightforward yes or no. This article explores the nutritional content of soy sauce, its place in a ketogenic diet, and potential concerns.

What is Soy Sauce?

Soy sauce is a condiment made from fermented soybeans, wheat, salt, and water. It has been used in Asian cuisine for over 2000 years. The taste of soy sauce varies significantly depending on the region, production process, and ingredients used. Generally, it has a salty umami flavor, with notes of sweetness that often come from added sugar or molasses. Depending on the brand, soy sauce can range from thin and light to thick and dark in color. It is used as a condiment or seasoning for many dishes, including sushi, tempura, ramen, and soups. It can also be used to marinate meat or vegetables before cooking.

The key to choosing your soy sauce if you are on a keto diet is to ensure yours does not have added sugars. Regular soy sauce is typically made from fermented soybeans, wheat, salt, and water.

Here's a closer look at the basic ingredients:

Soybeans: The main ingredient of soy sauce.
Wheat: Used in fermentation, but wheat-free soy sauces are available for those who can’t tolerate gluten.
Salt: Plays a significant role as a preservative in fermentation.
Water: Streamlines the fermentation and dilution of the soy sauce and leads to the desired consistency.

The fermentation process involves:

Steaming: Soybeans and wheat are cooked and mixed in a specific proportion.
Inoculation: The mixture is inoculated with molds, yeasts, and lactic acid bacteria to start fermentation.
Fermentation: The mixture is left to ferment for several months to several years.

Is Soy Sauce Keto-Friendly?

For people on a keto diet, soy sauce is usually considered an acceptable condiment, although it should be used in moderation. Although soy sauce is primarily made from fermenting wheat and soybeans, it contains very few carbs - typically just 1-2 grams per tablespoon. With just 0.7g of carbs per tablespoon, soy sauce is a great choice for those on a low-carb diet since it won’t significantly affect your macros. Despite its low carb content, regular soy sauce is technically keto-friendly thanks to its net carbs. However, overindulging could lead to an unexpected spike in your daily carb intake. For example, using more than 4 tbsp.

Traditional soy sauce contains some carbohydrates coming from wheat. However, its carbohydrate content is low, and a small amount of soy sauce contains only a few grams of net carbs (total carbs minus fiber) per serving. Each serving of soy sauce contains only about 8.5 calories and less than one gram (0.8g) of carbohydrates. It also contains very little sugar (0.06g) and fiber (0.1g).

When buying soy sauce, read the label and choose a brand that does not contain added sugar or other unnecessary additives.

Types of Soy Sauce and Their Keto-Friendliness

Soy sauce is a popular seasoning in East and Southeast Asian cooking. Each country offers different flavors, which are known as:

Ganjan Korean Soy Sauce
Shoyu Japanese Soy Sauce
Kecap Manis Indonesian Soy Sauce
Jianyou Chinese Soy Sauce

There are many kinds of soy sauce, each with different tastes, preparation methods, and nutrition profiles that determine whether they’re Keto-friendly.

Ganjan Korean Soy Sauce

There are four kinds of Korean soy sauce. Yangjio Ganjang is a mix of soybean, rice, barley, and wheat sauce that ferments for at least 6 months. It is low in salt and is the most expensive Korean soy sauce. It’s often used to season leafy vegetables for Korean side dishes like Banchan. Hansik Ganjang (aka Guk Ganjang or Joseon Ganjang) is the saltiest Korean soy sauce used in traditional cuisine.

Shoyu Japanese Soy Sauce

There are five main Japanese soy sauces:

Koikuchi is the most commonly used soy sauce in Japanese cooking, made from wheat and soybeans.
Usukuchi is saltier and less flavorful than Koikuchi and is often used in simmered dishes and broths.
Tamari is not technically soy sauce but a liquid byproduct formed during miso-making.

Kecap Manis Indonesian Soy Sauce

This thick soy sauce, sweetened with palm sugar, is the key ingredient in Indonesian dishes Nasi Goreng (fried rice) and Mie Goreng (fried noodles). While delicious, ABC Sweet Soy Sauce is very high in carbohydrates.

Jianyou Chinese Soy Sauce

Light and dark soy sauces are the two main soy sauces in Chinese cooking. Light soy sauce is thinner and saltier than dark sauce and is often used in cooking and dipping. Dark soy sauce is thicker, less salty, and slightly sweeter than light sauce, and it’s also used in soups and marinades. Dark and light soy sauces have different preparation methods. However, their nutrition profiles are similar, and they are not suitable for a strict version of the Keto Diet. However, less strict versions allow soy sauce sparingly.

Traditional Soy Sauce: Also called light soy sauce, the traditional soy sauce is low carb. One example is the popular brand Kikkoman.
Dark Soy Sauce: Some dark soy sauces are also higher in carb count. Kee Kum Kee dark soy sauce has 25 calories and 5 grams of net carbs per tablespoon serving. When following a ketogenic diet, this is a relatively high number of carbs for a condiment. Dark soy sauce contains wheat and sugar, which are not Keto-friendly as they contain moderate carbohydrates. You can use it in moderation, but if you’re following a strict version of the Keto Diet, you’d better not. Dark soy sauce is a type of soy sauce that's darker in color, thicker, and sweeter than regular soy sauce. It's commonly used in Chinese cooking to add color and flavor to dishes, particularly braises, marinades, and stir-fries. It's made from soybeans, wheat, water, and salt and has a longer fermentation process than regular soy sauce. Its deep color and rich flavor come from caramel, and sometimes, molasses or other sweeteners are added during the brewing process.
- 1 tbsp of dark soy sauce (about 16g) contains the following nutrients:
  - Calories: 8.5 kcal
  - Fat: 0.1 g
  - Carbohydrates: 0.8 g
  - Fiber: 0.1 g
  - Sugar: 0.1 g
  - Protein: 1.3 g
Light Soy Sauce: Light soy sauce, like dark soy sauce, can be used in the Keto Diet. However, due to its carbohydrate content, it’s better to be used in moderation. Light soy sauce, also known as "Shoyu" in Japanese cuisine, is lighter in color and flavor than dark soy sauce. It’s commonly used as seasoning or condiment in various Asian cuisines, including Chinese, Japanese, and Korean. Light soy sauce is made from fermented soybeans, wheat, water, and salt. Its fermentation process is shorter than that of dark soy sauce, which results in a lighter color and a saltier, more delicate flavor.
- Nutritional profile of 1 tbsp (16 g) of light soy sauce:
  - Calories: 8.4 kcal
  - Fat: 0.1 g
  - Carbohydrates: 0.8 g
  - Fiber: 0.1 g
  - Sugar: 0.1 g
  - Protein: 1.3 g
White Soy Sauce: White soy sauce is advertised as “naturally and traditionally brewed.” One example is the Japanese brand Yamasan white soy sauce.
Gluten-Free Soy Sauce: Many different brands make gluten-free soy sauce.
Sweet Soy Sauce: While delicious, ABC Sweet Soy Sauce is very high in carbohydrates.

Remember that each sauce's nutrition profile depends on the ingredients and preparation method. So always check the label to make sure you can have it on the Keto Diet.

Read also: Aspartame and Ketosis

Soybeans and Carbs

It is sometimes said that soy sauces are full of carbohydrates because they include soybeans with a high carbohydrate content. Traditional soy sauce contains some carbohydrates coming from wheat. However, its carbohydrate content is low, and a small amount of soy sauce contains only a few grams of net carbs (total carbs minus fiber) per serving.

100 grams of cooked soybeans contain 7.7 grams of carbohydrates, slightly more than soy sauce, which is 4.93 grams. This amount of carbohydrates is at least 15% of the daily carb limit on the Keto Diet. It means that you can have soybeans on a Keto Diet, but if you eat them too frequently or in excess, you will get kicked out of the ketosis state, which can negatively impact fat melting and weight loss.

Concerns About Soy Consumption on Keto

Some Keto dieters limit their soy intake because of the following factors:

Anti-Nutrients: Soy contains anti-nutrients like phytic acid, lectins, and protease inhibitors, which can hinder or limit the absorption of certain nutrients in the body. Soy sauce also contains phytic acid, which is a compound found in plant foods that can interfere with the absorption of certain nutrients. High intakes of phytic acid can lead to nutrient deficiencies over time, so those following a clean keto diet should be cautious with their soy sauce intake.
GMO Concerns: Some soy products, especially those made from conventionally grown soybeans, may be genetically modified (GMO), which many Keto dieters try to avoid and choose organic variations instead. If you prefer to avoid GMO ingredients, you’ll want to look for organic soy sauce or opt for a different condiment altogether.
Digestive Sensitivity: Soy can cause digestive issues, such as gas, bloating, and discomfort for sensitive individuals. For those who are sensitive to gluten or suffer from a gluten intolerance, consuming soy sauce can cause digestive issues and other health problems.

Clean Keto Considerations

Carb counts aren’t the only factor to consider when checking your pantry ingredients for keto-friendliness. Clean keto is an approach to the popular ketogenic diet that focuses on eating high-quality, whole foods and avoiding highly processed foods. Clean keto also encourages mindful and balanced eating, rather than strict restriction. With a clean keto diet, you may find that you can stick to the plan for longer and avoid feeling deprived or overwhelmed.

How to Use Soy Sauce on a Keto Diet

If you cannot avoid soy sauce altogether and want to include it in your Keto meals, you need to learn how to use it. If you're following a Keto diet, you can use soy sauce, but do so in moderation and follow the tips below.

Pay Attention to Portion Sizes: Use small quantities of soy sauce in your Keto dishes to keep your carb intake low.
Use It in Cooking: You can add soy sauce to your Keto-friendly stir-fries, marinades, and even sauces as a seasoning to increase depth and an umami flavor.
Use It to Make Dipping Sauce: Combine soy sauce with sesame oil, minced garlic, and a pinch of stevia or other Keto-friendly sweeteners to make a Keto-friendly dipping sauce for meat, seafood, or vegetables.
Make Homemade Keto Salad Dressings: Mix soy sauce with olive oil, vinegar, and Keto-friendly seasonings to make a tasty homemade Keto salad dressing.
Check Labels: Check soy sauce labels to ensure no added sugars or high-carb thickeners are included.

Potential Benefits of Soy Sauce on the Keto Diet

The fermentation, aging, and pasteurization processes produce a mixture of over 300 substances, including alcohols, sugars, amino acids like glutamic acid, and organic acids like lactic acid, which create the aroma, flavor, and color of soy sauce. The amounts of these substances depend on the base ingredients, the mold strain, and the production method.

Soy sauce, especially gluten-free versions, can lead to some benefits on a Ketogenic diet, as follows:

Flavor: Soy sauce adds a rich, salty, and savory flavor to your low-carb Keto dishes.
Low Calories: Soy sauce is low in calories, making it a suitable condiment for a low-calorie Keto diet.
Protein: While soy sauce is not a significant source of protein, it contains small amounts of protein and can increase your overall protein intake.
Umami Flavor: Soy sauce provides an umami flavor, the “fifth taste.”
Versatility: Soy sauce is versatile and can be used in various Keto recipes.
Electrolyte Balance: Soy sauce contains sodium, an essential electrolyte that must be balanced in a Keto diet, especially in the early stages of adapting to ketosis. However, another key factor to consider when evaluating soy sauce is its sodium content. Generally, soy sauce contains high levels of sodium - up to 900 mg per tablespoon. In general, it’s recommended to limit sodium intake to between 1500-2300 mg per day for most adults. Furthermore, it’s important to note that many of the benefits that are said to come with a ketogenic diet - such as increased energy levels and improved mental clarity - can be countered by high sodium intake. Excessive soy sauce intake can lead to high sodium intake, increasing the risk of hypertension, heart disease, and kidney problems.
Fermented Properties: Traditional soy sauce is fermented, i.e., it contains beneficial compounds that can improve gut health. Furthermore, research on soy sauce and its effects on health is still ongoing.

However, not all soy sauces can provide these benefits, as many brands use additives and preservatives that contain high levels of carbohydrates. You should choose trusted brands with fewer additives and carbohydrates.

Keto-Friendly Soy Sauce Alternatives

If you follow a very strict keto diet, you may want to consider using other lower-carb condiments instead of soy sauce. If you’re avoiding soy, coconut aminos make a sweeter, slightly higher-carb alternative. Always check for hidden sugars before pouring!

Here are some of the best keto soy sauce substitutes:

Tamari Sauce: It is a Japanese, gluten-free soy sauce alternative that contains no wheat, which means it’s naturally lower in carbohydrates. Tamari sauce is a gluten-free soy sauce alternative made from fermented soybeans. Tamari sauce still contains some carbohydrates, with a single tablespoon containing 1g of carbs.
Coconut Aminos: This sweet and salty sauce made from coconut sap has no gluten and a flavor profile similar to soy sauce. Coconut aminos are a great option for those following a clean keto diet, as it’s made from coconut sap and sea salt. You’ll need to carefully watch your portions when using coconut aminos, as it still contains some carbohydrates. To use this in your recipes, simply swap out equal amounts of soy sauce with coconut aminos - no fancy math required.
Liquid Aminos: This gluten-free soy sauce alternative is made from soybeans, which brings the same umami flavor as soy sauce but with lower sodium content and similar carbs per serving as traditional soy sauce.
Fish Sauce: For those who don't mind straying from tradition, fish sauce can add a similar umami flavor to dishes. Fish sauce is commonly used in Southeast Asian cooking and provides a savory, salty flavor that’s similar to soy sauce. It’s made by fermenting salted fish, so it’s completely gluten-free. Fish sauce is a great option for adding umami flavor to your dishes without the carbs or gluten associated with soy sauce.
Dried Mushrooms: Ditching liquid condiments altogether? Consider using dried mushrooms instead. Mushrooms are also a great source of vitamins, minerals, and antioxidants. When using dried mushrooms as a substitute for soy sauce, you’ll want to rehydrate them first by soaking them in hot water for a few minutes. You can find mushroom powder in many health food stores, which you can use to add a savory flavor to your dishes. To add flavor and nutrition to your meals, try incorporating dried mushrooms instead.
Miso Paste: Dilute this fermented soybean paste with water to achieve a soy sauce-like liquid, rich in flavor and perfect for adding umami to your meals.

Incorporate these keto-friendly soy sauce alternatives into your cooking to keep your meals exciting, flavorful, and aligned with your dietary preferences.

Additional Keto-Friendly Sauces

Besides soy sauce and its alternatives, several other sauces can complement your keto lifestyle:

Hot Sauce (Sugar-Free Variety): Made with chili peppers, vinegar, and spices, it’s incredibly low in carbs and calories. Just ensure there’s no added sugar by checking the label.
Mayonnaise: Traditional mayo, made with egg yolks and oil, is a keto staple. Look for versions made with avocado or olive oil for a healthier option.
Mustard: Especially yellow or Dijon, typically contains no carbs or added sugars. Avoid honey mustard unless it specifies sugar-free sweeteners like erythritol or stevia.
Guacamole: Avocados are a keto superfood, and guacamole is the perfect creamy, low-carb accompaniment. Keep it simple with basic ingredients like lime, garlic, and cilantro to avoid high-carb additives like tomatoes or onions.
Ranch Dressing: Many store-bought ranch dressings are low-carb and high-fat. Look for sugar-free or keto-branded options for peace of mind.

Sauces to Avoid on Keto

Not all sauces are created equal. Some are brimming with hidden sugars and should be avoided or replaced with keto-friendly versions:

Ketchup (unless it’s sugar-free)
BBQ Sauce (opt for low-carb options)
Sweet Chili or Teriyaki Sauces

Avoid sauces listing high-carb sweeteners like corn syrup or cane sugar in the first few ingredients.

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