Is soya sauce keto diet friendly?

Regarding the low-carb and keto diets, soya and soya products, such as soya sauce, are a complex subject. About these items and whether they are suitable for our health or not, even scientists disagree. Many keto users and low-carb dieters skip soya sauce, a well-liked and savory condiment, although some people still routinely eat it. So, when they use different food products, they always think about “Is soya sauce keto diet friendly?

Deciding whether to ingest it or not can be difficult. The experts claim that the ketogenic process of a keto user will always be non-functional if they use only soya sauce in their food. Historically, it can be produced using a “paste of brine, soybeans, roasted grains, and Aspergillus oryzae or Aspergillus sojae mold.”

How is it produced?

As we already explained, soya sauce is a product of fermentation. Traditionally, a mold, bacteria, or yeast type is used to ferment a paste composed of grains, soybeans, and salt. It could take months or even years to age the product completely.

Most of this product’s producers now create it using a quicker and more efficient process. The soybeans and grains are broken down using high heat and a highly acidic solution. Usually, it takes 8 to 12 hours to finish this process. Sweeteners and spices may occasionally be added to the “traditional” ingredients to produce other flavors and varieties. Because of this, it’s essential to evaluate the type of product you buy because it can include more carbs than you think.

Health advantages of Soya Sauce:

Health advantages of Soya Sauce:
Health advantages of Soya Sauce:
  • A low-calorie condiment is soya sauce. Protein makes up the majority of its calories. 
  • The use of high slats may cause severe disorders among the users—for example, high blood pressure and other cardiac diseases. 
  • However, it would be best if you did not aim to avoid high sodium levels when following the ketogenic diet. On the other hand, because the keto diet has low carbohydrate content, your kidneys would likely discharge more electrolytes like sodium and potassium, which could lead to an imbalance.
  • Numerous symptoms associated with the “keto flu,” “keto-adaptation,” or “keto-induction” can be brought on by this electrolyte imbalance. As a result, when following the keto diet, especially at first, you must ensure that you are getting enough dietary sodium in the form of salt and other foods high in potassium. It will lessen the likelihood of the keto flu occurring or its severity.

Soya Sauce on the keto diet:

Soya sauce is a low-calorie, low-carb condiment that mainly adds a salty flavor. It is allowed on the ketogenic diet. The umami flavor comes next, and then there is a tad of sweetness and bitterness to finish. This product has only “8.5 calories per tablespoon, 1.3 grams of protein, nearly little fat, and 0.79 grams of total carbs, 0.67 grams of which are net carbs.”

It is simple to include in anyone’s diet, even a low-carb or ketogenic one. 

However, this product is made from grains and legumes, which are not permitted while following a rigorous ketogenic diet. In conclusion, soya sauce adds flavor to meats, vegetables, and other dishes. It’s a fantastic technique to give them the most considerable taste boost possible. When following the keto diet while keeping the calories and carbs low, it is also beneficial to maintain the proper balance of electrolytes. Therefore, many followers of the ketogenic and low-carb diets don’t hesitate to use them occasionally.

Keto-friendly substitutes for soy sauce

Keto-friendly substitutes for soy sauce
Keto-friendly substitutes for soy sauce

There are the following Keto-Friendly substitutes for soy sauce.

Coconut amino:

The presence of coconut amino in soya sauce is the primary source of the low carb in nutrients. It has a specific amount of sugar, which causes weight gain. So, if you follow the keto cart and diet strictly, you should avoid excessive use of this sauce. 

Fish sauce:

The taste explains the brands of the product. The ratio of salt in the fish sauce makes it taste better. But, keep in mind that the user should avoid using sugar-containing brands during the keto diet.

Dried Mushrooms:

If you need a substitute for soya sauce, dried mushrooms contribute rich flavor but have a very different texture.

Final Words & Conclusion:

From all the above discussion, we concluded that Soya sauce is a delicious, salty sauce with Chinese roots. It has few calories, little carbohydrates, and is high in sodium. When following a ketogenic diet, sodium is a crucial electrolyte since it can ease keto flu symptoms or even stop them from arising. Even though this food might be perfect for keto and low-carb diets, it is made from grains and legumes by the manufacturers.

It renders it non-ketogenic for those following a rigorous ketogenic diet. If you wish to add this product to your meals but are not strictly following the keto diet or are on a low-carb diet, you can do so in moderation and with care.

Additional Resources


Is there a keto substitute for soya sauce?

Is there a keto substitute for soya sauce?

Absolutely yes; if the point of discussion is the keto substitute for soya sauce, then coconut amino acids are the substitute for synthesizing the soya sauce. It also has a minute amount of sugar which is not specifically dangerous for health, with the restricted use of the sauce.

What type of sauce is Keto friendly?

Original Red Sauce from Tabasco:
It’s a fantastic Keto hot sauce alternative because it only has three essential ingredients: vinegar, peppers, salt, and no added sugar. Feel free to season any food with Tabasco. It will deliver spicy heat.

Can I substitute soya sauce?

Fish sauce is my go-to substitute for soya sauce when I’m out. Compared to fish sauce, which has a bright, acidic, salty flavor, soya sauce has a deeper, more caramel-like flavor. However, they both enhance the taste of food. Start with the same quantity of fish sauce.

What is a healthy alternative to soy sauce?

What is a healthy alternative to soy sauce?

Tamari is a low-sodium substitute for soya sauce that is both gluten-free and delicious. The flavoring liquid amino is made from soybeans and is gluten-free. Coconut amino, an alternative to soya, is made from the sap of the coconut tree.

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