You can always purchase soy sauce from the store. There are three types of soy sauce: fermented, acid-hydrolyzed vegetable protein, and a mixture of these two (checking the ingredients list can help you identify). However, preparing the sauce at home can be a different experience. Though it is a long process, it definitely is worth the time.
How To Make Soy Sauce Easily At Home?
You may like adding soy sauce to your noodles, curries, or other food items. This fermented seasoning adds color, good flavor, and an umami taste to the food. You can prepare this condiment with a minimum of four ingredients. What You Need
Soybeans – 4 cups Wheat flour – 4 cups Sea salt – 3 ½ cups Koji culture (Aspergillus oryzae) – as needed
Process This is how you can prepare soy sauce at home. Scroll down to find the nutrition facts of soy sauce.
Soy Sauce Nutrition Facts
According to the U.S. Department of Agriculture, one tablespoon of soy sauce contains (1):
Energy: 10.8 kcal Protein: 1.89 g Fat: 0.018 g Carbohydrate: 1 g Fiber: 0.144 g Calcium: 3.6 mg Sodium: 1010 mg
However, soy sauce is high in sodium and tastes very salty. One tablespoon of the sauce meets close to 50% of your daily sodium intake. This condiment does offer some important health benefits. We will explore them in the next section.
What Are The Health Benefits Of Soy Sauce?
1. May Promote Digestion
The microorganisms used in the fermentation of soy sauce have probiotic properties that help improve digestion (2), (3). A review published in the Journal of Agricultural and Food Chemistry suggests that the polyphenols in soy sauce also help in the digestion of food (4). Another study conducted on Japanese soy sauce (Shoyu) examining its functional properties found that intake of one cup of clear soup containing soy sauce can enhance gastric juice secretion and promote digestion.
2. May Reduce Allergies
Soya sauce is said to possess anti-allergic properties that may help treat allergies caused by the consumption of certain foods (6). The Shoyu polysaccharides (SPS) in soy sauce can have a suppressive effect on allergic reactions in the ears (6). These can also improve the quality of life in people with allergic rhinitis. A dose of 600 mg of Shoyu polysaccharides per day for four weeks was found to improve the symptoms of allergic rhinitis (6).
3. May Lower LDL Cholesterol
A review published in Nutrients suggests that the bioactive peptides in soy (produced by its fermentation process) can lower LDL cholesterol levels. However, more research is warranted to understand this benefit of soy sauce in humans.
4. May Reduce Blood Pressure
A 13-week study on rats orally administered with 200 mg/kg body weight/day of newly fermented salt-free soy sauce saw lowered blood pressure levels (9). As per another study, Ganjang, a traditional Korean soy sauce, is said to possess anti-hypertensive properties (10).
5. May Have Anti-Tumor Effects
A mice study found that soy sauce diets may help reduce the frequency and multiplication of liver tumors. The anti-tumorigenic and anti-mutagenic effects of soy compounds may significantly reduce tumors (11). However, studies are limited in this regard and more research is warranted to understand these effects in humans. These are the important benefits of soy sauce. However, do note that most of these studies have been conducted on animals, and more human studies are warranted to arrive at conclusive findings. Soy sauce is available in five different types? Check them out in the next section.
5 Types Of Soy Sauce
Light Soy Sauce: It is known to enhance the flavor of food items. It is also known as ‘usukuchi’ and is mainly used in Chinese recipes. It has a milder aroma, thin texture, and is available in a light reddish-brown color. It is saltier than other soy sauces. Dark Soy Sauce: This sauce has a strong aroma and is reddish-brown. It is also known as ‘koikuchi shoyu’ and has a thicker texture. It gives a sweet or less salty taste to your food.
Thick Soy Sauce: It is also known as ‘tamari’. It is made with gluten-free soybeans. This sauce is dark-colored and tastes sweet. It lacks aroma. It is often used as a substitute for oyster sauce. Shiro: It is made with 80 percent wheat and 20 percent soybeans. It is light golden with a sweet wheat flavor. Saishikomi: It is a double-brewed soy sauce produced from equal amounts of wheat and soybeans. It is much darker in color and has a strong flavor.
These are the main types of soy sauce. But how do you store it? Also, can soy sauce go bad? Find out in the next section.
Storage: Can Soy Sauce Go Bad?
An unopened bottle of soy sauce can last about three years. The main reason for this longer shelf life is its high sodium that creates an unfavorable environment for microbes to thrive. However, opened soy sauce retains its freshness for a month and is required to be refrigerated. Refrigerated soy sauce can last up to one or two years. How do you add this fermented liquid to your food items? Here are some easy recipes to try.
Recipes To Try
1. Bacon, Egg, And Shrimp Fried Rice
What You Need
Light soy sauce – 1 tablespoon Peanut or vegetable oil – 1 ½ tablespoons Minced garlic – 1 clove Lightly beaten eggs – 3 Bay shrimp – 4 ounces Cooked jasmine rice – 2 cups Diced pancetta or bacon – 4 ounces Peeled and grated fresh ginger – 1 teaspoon Fresh or frozen peas – 4 ounces Toasted sesame oil – 1 teaspoon Chopped scallions – 2 Sea salt – to taste
Process
2. Spicy Orange Chicken
What You Need
Low-sodium soy sauce – 1 tablespoon Cornstarch – 2 teaspoons Freshly squeezed orange juice – ¾ cup Garlic – 2 cloves Sesame oil –1 teaspoon Grated fresh ginger – 2 teaspoons Thinly sliced carrots – 2 Red pepper flakes – 2 teaspoons Boneless skinless chicken breast (8 ounces) –1 Sliced green onions – 2 Cooked brown rice or quinoa – 1 cup
Process
3. Bok Choy And Oyster Mushroom Stir-fry Recipe
What You Need
Reduced-sodium soy sauce – 3 tablespoons Oyster mushrooms – ¾ pound Fresh garlic cloves Bok choy – 3 pounds Sugar – 2 teaspoons Peanut or canola oil – 2 tablespoons Peeled and minced ginger root – 1 tablespoon Toasted sesame oil – 2 tablespoons Water – 1 or 2 tablespoons
Process
What Are The Risks Associated With Soy Sauce?
Intake of limited amounts of soy sauce is usually safe. But excess consumption is generally associated with health risks due to its high sodium content. According to the federal nutrition policy guidelines, the recommended sodium intake for adults should be no more than 2,300 milligrams per day. Two tablespoons of soy sauce contain nearly the daily recommended intake of sodium (at 2020 mg). Also, people with high blood pressure shouldn’t consume more than 1,500 milligrams of sodium per day. Choose soy sauce brands with low sodium values to reduce the risk of high blood pressure and coronary heart disease. Chemically produced soy sauce may contain 3-Chloropropane-1,2-diol (3-MCPD) (13). This contaminant has toxic effects and might increase cancer risk or damage kidneys. Limit the presence of 3-MCPD usage to 1 mg per kg. Also, the presence of histamine in soy sauce may cause an allergic reaction in some. Intake of higher amounts of histamine may lead to rashes, stomach problems, sweating, headaches, and dizziness. Some forms of soy allergy may lead to histamine poisoning, characterized by inflammation around the mouth. In addition, soy sauce contains high monosodium glutamate (MSG), which may cause nausea and headache. However, as per other studies, there is no consistent evidence suggesting that individuals may be uniquely sensitive to MSG. Newer research also shows inconsistent data on the link between MSG intake and headache. People allergic to gluten should avoid soy sauce. Most brands contain wheat as well. Hence, those with celiac disease must check the product labels. Also, pregnant and breastfeeding mothers should consult their doctor before consuming soy sauce as it is linked to altering the epigenome in babies. What are some alternatives to high-sodium soy sauce? Scroll down to find out.
Low-Sodium Soy Sauce Substitutes
Tamari is one of the best alternatives to high-sodium soy sauce. It is made without using wheat and is gluten-free. It has a thicker texture, is less salty, and has a smoother flavor than your regular soy sauce. Worcestershire sauce is another good low-sodium soy sauce available. You also can consider coconut aminos, another low-sodium alternative. It is made from the sap of the coconut plant and is gluten-free. Can you eat soy sauce every day? Yes. Intake of soy sauce every day in moderation (1 tablespoon per day) is considered healthy. Is soy sauce good for the skin? Yes. Soy sauce is good for the skin. It contains kojic acid, which is touted for its skin-lightening effects. Is soy sauce good for men? Soy products are rich in phytoestrogens, which may alter hormone levels and reduce testosterone levels in men (19). While more research is warranted in this regard, intake of soy sauce in moderation is recommended. Is soy sauce good for weight loss? Soy sauce is low in calories and may be included in a weight loss diet. However, soy sauce may not have a direct impact on weight loss.
