Soy Sauce Related Benefits and Risks

Read Time:2 Minute, 53 Second

Soy Sauce Related Benefits and Risks

Table of Contents

Soy sauce is a popular condiment used in many Asian cuisines. It is made by fermenting soybeans, wheat, and salt for several months. Soy sauce is known for its rich, savory flavor and is often used as a seasoning, marinade, or dipping sauce. However, like many foods, soy sauce has both health benefits and risks that should be considered.

Benefits of Soy Sauce

1. Rich in Nutrients

Soy sauce is a good source of essential minerals such as iron, zinc, and manganese. Iron is necessary for the production of red blood cells, zinc is important for the immune system, and manganese is needed for healthy bone development. Soy sauce is also a good source of antioxidants, which can help protect the body against harmful free radicals.

2. Low in Calories

Soy sauce is low in calories, making it a great option for people watching their weight. One tablespoon of soy sauce contains only about 10 calories, making it a great alternative to high-calorie condiments like mayonnaise or salad dressings.

3. Gluten-Free Option Available

Many people are sensitive or allergic to gluten, a protein found in wheat and other grains. Traditional soy sauce is made with wheat, so it is not gluten-free. However, there are many gluten-free soy sauce options available on the market that are made with rice instead of wheat.

4. Can Help Lower Blood Pressure

Soy sauce is rich in bioactive compounds, including a compound called genistein. Genistein has been shown to help lower blood pressure by relaxing the blood vessels and reducing inflammation. This can be beneficial for people with high blood pressure or those at risk for heart disease.

5. Can Help Prevent Cancer

Soy sauce is rich in antioxidants, which can help protect the body against harmful free radicals. These antioxidants have been shown to have anti-cancer properties, which may help prevent the development of cancer.

Risks of Soy Sauce

1. High in Sodium

Soy sauce is high in sodium, which can be a concern for people with high blood pressure or those at risk for heart disease. One tablespoon of soy sauce contains about 1000 mg of sodium, which is about 42% of the daily recommended intake.

2. Can Contain MSG

Monosodium glutamate (MSG) is a flavor enhancer that is often added to soy sauce. MSG can cause headaches, allergic reactions, and other side effects in some people. To avoid MSG, look for soy sauce that is labeled as no MSG and MSG-free.

3. Can Contain Caramel Color

Many soy sauce brands contain caramel color, which is a type of food coloring. Caramel color is made by heating sugar, and some studies have suggested that it may be a potential carcinogen. To avoid caramel color, look for soy sauce that is labeled as natural or organic

4. Can Be Processed with Soy Protein

Soy sauce is often processed with soy protein, which can be a concern for people with soy allergies or sensitivities. To avoid this, look for soy sauce that is labeled as gluten-free or soy-free.

5. Can Be Processed with Wheat

Soy sauce is often processed with wheat, which can be a concern for people with gluten allergies or sensitivities. To avoid this, look for soy sauce that is labeled as gluten-free or wheat-free.