The Truth About Soy Sauce on a Keto Diet

Soy sauce: a staple condiment known for its ability to elevate the flavors of any dish. But can you have soy sauce on a keto diet? In this article, we’ll delve into the world of soy sauce on keto, exploring its carb content, keto-friendly alternatives, and more.

The Murky Waters of Soy Sauce on Keto

Whether soy sauce is keto-friendly is a question that sparks controversy. While it contains low net carbs, soy sauce may not be the cleanest ingredient for your low carb pantry. Here’s why:

  1. Phytoestrogens and Hormonal Imbalances: Natural soy contains compounds called phytoestrogens, which mimic estrogen in the body. Some studies suggest that excessive soy consumption can lead to hormonal imbalances in both men and women. However, it’s important to note that the research on soy is heavily influenced by large food companies.

  2. Genetic Modification and Pesticide Residues: Over 94% of soy in the United States is genetically modified. Additionally, soy sauce can contain traces of pesticide residues. If you prefer to avoid GMOs or eat organic on your keto journey, soy sauce may not be the optimal choice.

  3. Wheat and Gluten By-Products: Many soy sauces contain by-products of wheat and gluten, making them unsuitable for those following a “clean keto” lifestyle.

  4. Phytic Acid: Soy has high levels of phytic acid, which can hinder mineral absorption in the body.

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Considering these factors, soy sauce can be included in a dirty low carb diet. For a comprehensive understanding of the differences between clean and dirty keto, refer to these easy-to-follow keto cheat sheets.

Is soy sauce keto? This soy sauce can be considered keto friendly.

Unveiling the Carb Content of Soy Sauce

So, does soy sauce contain carbs? Yes, but in small amounts.

A 1-tablespoon serving of conventional soy sauce contains approximately 0.7 grams of net carbs. The good news is that you don’t need to search for a special low-carb soy sauce since it naturally has a low carb content.

Exploring Low-Sodium Soy Sauce

If you prefer reduced sodium options, a tablespoon of low-sodium soy sauce contains around 0.8 grams of net carbs. While this variety might have a slightly higher carb count, it shouldn’t significantly impact your macros.

The Hidden Carbs in a Soy Sauce Packet

For those who enjoy the convenience of soy sauce packets, each one typically contains about half a tablespoon of soy sauce, translating to approximately 0.4 grams of net carbs.

Keto-Friendly Alternatives to Soy Sauce

If you’re seeking a cleaner keto soy sauce alternative, you’ll be pleased to know that several options exist:

  • Coconut Aminos: Derived from fermented coconut sap, coconut aminos closely resemble low-carb soy sauce. While they do contain a small amount of natural sugar, tracking your carb intake will allow you to use them in moderation. It’s essential to note that different brands may have varying sugar content. Consider using a brand with 1g carb per serving.

  • Fish Sauce: High-quality fish sauce made solely from anchovies and salt can also add umami flavor to your dishes. However, be cautious, as some brands may include added sugar. Look for no-sugar options when selecting fish sauce.

  • Dried Mushrooms: While dried mushrooms have a different texture than soy sauce, they offer a rich flavor that makes for a suitable substitute. Depending on the dish, you can opt for whole dried mushrooms or mushroom powder.

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Is soy sauce keto? Learn the net carbs in soy sauce and keto soy sauce recipes (with cleaner alternatives) in this guide.

Top 10 Keto Recipes with Soy Sauce Alternatives

If you’re eager to explore the versatility of soy sauce alternatives, try these delectable keto recipes. While many of them feature coconut aminos, you can substitute an equal amount of regular soy sauce if preferred.

Keto chicken stir fry with chopsticks

Keto Chicken Stir Fry

This 15-minute dinner bursts with Asian flavors, all cooked in a single pan.

Get The Chicken Stir Fry Recipe

Plate of keto beef stroganoff

Keto Ground Beef Stroganoff

With a few simple ingredients, including soy sauce or coconut aminos, you can have this savory dinner on the table in just 30 minutes.

Get The Keto Stroganoff Recipe

Bowl of keto egg drop soup

Easy Keto Egg Drop Soup

This soothing and slurpable dish makes an excellent side or appetizer.

Get The Egg Drop Soup Recipe

Bowl of Thai beef salad

Spicy Thai Beef Salad Recipe

An all-in-one marinade and dressing create a burst of flavors in this salad.

Get The Thai Beef Salad Recipe

Keto egg roll in a bowl with chopsticks

Keto Crack Slaw

This dish combines hearty veggies, meat, and simple seasonings like soy sauce or coconut aminos to create the perfect 15-minute dinner.

Get The Keto Crack Slaw Recipe

Plate of keto shrimp lettuce wraps

Spicy Keto Thai Shrimp Lettuce Wraps

Enjoy a super fresh and fast meal with tender shrimp nestled in lettuce cups, accompanied by a sweet peanut sauce.

Get The Shrimp Lettuce Wraps Recipe

Shredded cabbage salad in a bowl with tongs

Simple Oriental Asian Cabbage Salad

Satisfy your craving for crunch with this mouthwatering blend of fresh veggies and a savory dressing that pairs perfectly with other Asian-inspired dishes.

Get The Asian Cabbage Salad Recipe

Best steak marinade

Balsamic Steak Marinade

Prepare for a flavor explosion with this simple recipe that combines soy sauce or coconut aminos, balsamic vinegar, and seasonings. Just five minutes of prep time is all it takes.

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Get The Balsamic Steak Marinade Recipe

Keto Spaghetti Squash Pad Thai Recipe - The best spaghetti squash pad Thai recipe ever! This low carb keto pad Thai is super EASY to make, with loads of flavor and no sugar.

Keto Spaghetti Squash Pad Thai

Enjoy the taste of traditional pad Thai with a low-carb twist. This dish cuts down on carbs while maintaining all the flavors you love.

Get The Keto Pad Thai Recipe

Paleo Chipotle Baked Turkey Burgers Recipe in the Oven - Chipotle turkey burgers are the BEST paleo turkey burgers! You can make these baked turkey burgers in the oven, pan fry them, or even grill them.

Paleo Keto Baked Chipotle Turkey Burgers

Spice up your burger game with these chipotle turkey burgers. Moist and flavorful, they use aminos to lock in moisture and add a delicious twist to your meal.

Get The Turkey Burgers Recipe

Conclusion: Embracing Soy Sauce on Keto

In conclusion, soy sauce can be incorporated into a low carb diet, depending on your approach to keto. Understanding its carb content and potential alternatives allows you to make informed choices on your keto journey.

Is soy sauce keto? Find out here: This guide breaks down everything you need to know about keto and soy sauce, including net carbs in soy sauce and keto soy sauce recipes (with alternatives).

Discover the truth about soy sauce on keto in this comprehensive guide. Explore the net carbs in soy sauce and indulge in keto soy sauce recipes with cleaner alternatives.

For more information, visit Hook’d Up Bar and Grill to explore delicious keto-friendly options and the perfect pairing for your soy sauce substitutes.