Soy sauce seems to somehow find its place in most kitchens however is it really safe to eat? Before answering this question we ought to briefly explain what this sauce is all about.
Soy sauce is made from fermented soy beans, roasted wheat and salt water. Traditionally this mixture used to be aged for between five to eight months. However, as a result of an increase in demand alongside technological advances, soy sauce fermentation has been squeezed down to a mere 3 weeks.
While most soy sauces contain wheat, one can still find varieties which contain very little or no wheat such as tamari. Due to the presence of wheat, people who are coeliac or are sensitive to gluten should avoid regular soy sauce.
The consumption of soy sauce has both a good and a bad side.
Starting with the positive front, soy sauce carries the following health benefits:
Improves digestion – can help increase stomach juice secretion which is necessary for proper digestion
Source of antioxidants – helps fight free radicals
Improves gut health – has positive effect on prebiotics which are good bacteria in our gut
On the down side, the consumption of soy sauce may be linked to the following health risks:
It is high in sodium – high intake of sodium (salt) is linked to high blood pressure
Contains wheat and gluten – people with wheat allergies or coeliac disease can find soy sauce problematic.
Contains amines – chemicals found in plants and animals, often found in higher concentrations in aged foods. Soy sauce contains significant amounts of amines, including histamine, which can cause problems for people with histamine allergy
Some research shows that to some degree soy sauce may have a negative health impact on human health. However the worst impact is associated with chemically produced varieties and can be avoided by using naturally fermented soy sauce.
Our recommendation would be to enjoy sauce sauce in moderation. Furthermore, if you suffer from high blood pressure you should opt for low sodium soy sauce while if you are gluten intolerant opt for a gluten-free one.
To fitness with love,