Introduction
In an era where dietary consciousness is on the rise, people are seeking healthier alternatives to traditional condiments. Coconut Aminos has emerged as a popular substitute for soy sauce, particularly among those following specific diets like vegan, paleo, and keto. This article explores the keto-friendliness of Coconut Aminos, its nutritional profile, health benefits, and how it compares to other soy sauce alternatives.
What are Coconut Aminos?
Coconut Aminos is a seasoning sauce made from the sap of coconut blossoms, which is then fermented and blended with sea salt. This natural process results in a savory, slightly sweet flavor that can enhance a variety of dishes. Unlike soy sauce, Coconut Aminos contains no soybeans, wheat, or gluten, making it a suitable option for individuals with soy or gluten sensitivities. Coconut Secret Coconut Aminos are crafted from hand-harvested, naturally fermented organic coconut blossom sap that’s blended only with sea salt. Coconut Secret Coconut Aminos are always made naturally, never from concentrate or reconstituted with water. It all starts with organic coconut sap, which is harvested by hand from organic coconut tree blossoms and naturally fermented. It’s then filtered, heated, and blended only with a dash of pure sea salt.
Nutritional Profile of Coconut Aminos
Coconut Aminos offers a unique nutrient profile. According to the US Department of Agriculture's FoodData Central system, a 100g serving of Coconut Aminos contains:
- Calories: 100.0 kcal
- Carbohydrates: 40.0g
- Sodium: 2600.0mg
While Coconut Aminos does contain potassium, magnesium, zinc, and antioxidants, the amount of each is minimal.
Coconut Aminos and the Keto Diet
The ketogenic diet is a high-fat, low-carb eating plan that aims to shift the body's primary fuel source from glucose to ketones. This metabolic state, known as ketosis, is achieved by drastically reducing carbohydrate intake, typically to between 20g and 50g per day.
Read also: Coconut Rose Facial Oil Benefits
Carb Content and Keto
A closer examination of Coconut Aminos' nutritional profile reveals that it contains a modest amount of carbohydrates. For individuals following a keto regimen, where daily carbohydrate intake typically ranges from 20g to 50g, incorporating Coconut Aminos in moderation can still be managed within their carb limits. However, the carb content of Coconut Aminos poses certain challenges. Its high carbohydrate content can significantly impact your daily carb limit, posing a risk to maintaining ketosis.
Is Coconut Aminos Keto-Friendly?
Contrary to common belief, Coconut Aminos can indeed be keto-friendly when used mindfully. The key is moderation. While Coconut Aminos has a higher carb content compared to some other soy sauce alternatives, it can still be incorporated into a ketogenic diet in small amounts.
Practical Example
Let's consider an Asian-style chicken broccoli stir-fry. Marinating chicken pieces in coconut aminos along with garlic, ginger, and sesame oil adds a rich, savory flavor to dishes. Despite its delicious taste, coconut aminos won't break your keto bank. In this dish, where you might use around 1-2 tablespoons of coconut aminos for the entire meal, you're looking at only adding 1-2 net grams of carbs to your plate.
Health Benefits of Coconut Aminos
Other than being much lower in sodium than traditional soy sauce, the main health benefit for choosing coconut aminos is its lack of soy and gluten-both of which could potentially affect your health. The attractiveness of our soy-free Coconut Aminos sauce may be less about what it does contain and much more about what it doesn’t contain, namely soy, gluten, and an excessive amount of sodium. Customers choose this Aminos sauce over traditional soy sauce because they want to avoid certain ingredients and follow a more conscious diet.
Coconut Aminos vs. Other Soy Sauce Alternatives
In order to make the best decisions about food in the long term, it's important to understand why certain foods may not be the best choice and what actually makes the alternatives healthier. Here, I'll explain the difference between coconut aminos, soy sauce, and tamari-all of which can serve the same culinary purpose but may have significantly different effects on the body, depending on your personal sensitivities and health status. When it comes to choosing between soy sauce, coconut aminos, and liquid aminos, the decision often boils down to individual dietary preferences and restrictions.
Read also: Coconut Flour Keto Baking
Soy Sauce
Soy is one of the foods that, on the surface, seems like a healthy choice. But from a functional medicine perspective, soy is considered a phytoestrogen (plant-based estrogen), and excessive soy consumption can significantly affect your hormones. For those who have issues with estrogen dominance, soy-containing foods aren't always the best choice. Even if you don't have estrogen problems, most soy in America is extremely processed and genetically modified (and thus, treated with loads of pesticides), making many of its potential health benefits null and void. Soy sauce is made from fermented soybeans, wheat, salt, yeast culture, and water. While the fermentation can help add in beneficial probiotics-which are great for your gut-the addition of wheat (which contains gluten) can negate those good probiotics and cause a storm of inflammation in your body. This is a no-go for many people, especially those with gut problems or autoimmune conditions. Soy sauce is also extremely high in sodium, containing about 290 mg per teaspoon-and who uses just one teaspoon?
Tamari
If you are looking for a gluten-free version of soy sauce, tamari is just that. It's made with fermented soybeans, salt, a yeast culture, and water-everything but the wheat. Tamari can tend to have a stronger flavor than soy sauce since many brands add in more soybeans to make up for the lack of wheat. So, while tamari is gluten-free, it doesn't solve your soy problem. If you're not sensitive to soy, tamari can be a suitable option as long as you opt for a brand that uses organic, non-GMO soybeans. It's still sky-high in sodium, though, with 290 mg per teaspoon. Tamari is another soy-based sauce that can replace Coconut Aminos in keto recipes. It imparts a rich, salty flavor to dishes, making it a suitable addition to stir-fries or marinades.
Liquid Aminos
Liquid aminos, such as those derived from soy, serve as a viable low-carb alternative to Coconut Aminos. This substitute can be used in similar proportions in recipes that call for Coconut Aminos, delivering a comparable flavor profile.
Fish Sauce
Fish sauce, while possessing a distinct flavor, can serve as an alternative to Coconut Aminos for those following a keto diet. It's used sparingly due to its strong taste, so the potential carb count added to dishes would likely be minimal.
Sodium Content
Coconut aminos are also significantly lower in sodium than soy sauce or tamari, containing 90 mg per teaspoon.
Read also: Coconut for Keto Diet
How to Cook with Coconut Aminos
Because of its slightly sweeter taste, you may be tempted to shy away from this choice. However, when added into recipes, I have found that I don't notice much of a difference-if any-flavor-wise compared to soy sauce. You can also add a little sea salt and garlic powder to your coconut aminos to give it more of that savory/salty flavor of traditional soy sauce. Use coconut aminos in stir-fries, salad dressings, marinades, dipping sauces, soups, and glazes. Coconut Aminos serves as a versatile substitute for soy sauce, adding a rich umami flavor to a variety of dishes. It can be used as a marinade for meats, poultry, or tofu, as well as a seasoning for stir-fries, salads, and sauces. Additionally, it can be drizzled over vegetables or used as a dipping sauce for sushi or spring rolls. Coconut liquid Aminos has a color and consistency similar to light soy sauce. However, it has a milder flavor without tasting like coconut! You can use it as a direct substitute for soy sauce in a 1:1 ratio. This delicious sauce goes great with rice and noodle dishes. Whether you're sautéing veggies, whipping up a marinade, or enhancing a salad dressing, our Coconut Aminos is the perfect addition to your pantry.
Coconut Veggie Stir-Fry With Cauliflower Rice Recipe
Since stir-fries are one of the most common recipes that include soy sauce, I made sure to include a nutrient-packed stir-fry recipe in my book. The addition of coconut milk and apple cider vinegar along with coconut aminos delivers a deliciously nuanced flavor that tastes better than takeout. Check out the recipe below, which happens to be vegan-, keto-, and paleo-friendly.
Serves 2## Ingredients
- 3 cups cauliflower florets
- 2 cups broccoli florets
- 5 small pattypan squash, trimmed and quartered
- 2 tablespoons toasted sesame oil
- ⅓ cup thin slivers red onion
- 2 teaspoons grated fresh ginger
- 1 garlic clove, minced
- ¾ cup full-fat coconut milk
- 1 tablespoon coconut aminos
- 1 tablespoon apple cider vinegar
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
- 2 tablespoons coconut oil
- ¼ cup unsweetened large coconut flakes, toasted
- 2 tablespoons snipped fresh cilantro
Method
- Place the cauliflower in the container of a food processor. Cover and pulse until the cauliflower is finely chopped (about the size of rice). Set aside.
- In a large wok, stir-fry the broccoli and squash in the sesame oil over medium-high heat for 4 to 5 minutes, or until the vegetables are crisp-tender. Reduce the heat to medium if the vegetables brown too quickly. Add the onion and stir-fry for 2 minutes more. Transfer the vegetables to a bowl; cover to keep warm.
- To the same wok, add the ginger and garlic. Cook and stir over medium-low heat for 30 seconds. Carefully add the coconut milk, coconut aminos, vinegar, ¼ teaspoon salt, and ⅛ teaspoon pepper. Bring to a boil. Reduce the heat to low and simmer, uncovered, for 5 minutes, or until the sauce is slightly thickened.
- Meanwhile, in a large skillet heat the coconut oil over medium heat. Add the cauliflower rice, the remaining ¼ teaspoon salt, and the remaining ⅛ teaspoon pepper. Cook, stirring frequently, for 3 to 5 minutes, or until the cauliflower is just tender and starting to brown.
- Return the vegetables to the wok. Cook and stir for 1 minute to heat through. Spoon the cauliflower rice evenly onto two serving plates. Top with broccoli mixture and sauce.
Conclusion
Coconut Aminos can be a keto-friendly option when used in moderation. While it contains more carbohydrates than some other soy sauce alternatives, its unique flavor and lack of soy and gluten make it a desirable choice for many. By understanding its nutritional profile and comparing it to other options, individuals can make informed decisions about incorporating Coconut Aminos into their ketogenic diet. Ultimately, the decision may not solely hinge on net carbs but rather on personal preferences and dietary considerations.