The history of soy sauce dates back to China over two thousand years ago, from where it spread throughout Asia and eventually gained popularity worldwide.
This dark, salty sauce is produced by fermenting soybeans with wheat, water, and salt, creating a complex flavor that can range from sweet to deeply umami.
Soy sauce is rich in amino acids formed during the natural fermentation of soybeans, and can serve as a source of certain B vitamins and minerals such as magnesium, phosphorus, and potassium.
Nutritional Value
Thanks to its low carbohydrate content and no added sugar (when talking about sugar-free soy sauce), it becomes a very attractive ingredient for cooking, allowing you to enjoy deep and rich flavors without going beyond the strict boundaries of a keto diet.
The nutritional value of sugar-free soy sauce varies depending on the brand and recipe, but on average, one tablespoon (about 15 ml) contains:
- Calories: 8-10
- Protein: 1-2 g
- Fat: 0 g
- Carbohydrates: 1 g
Considering that soy sauce is consumed in small amounts, its glycemic index (GI) and glycemic load (GL) are considered low, making it acceptable for inclusion in a ketogenic diet.
Potential Risks of Consumption
There are potential risks associated with the consumption of soy sauce. One of the main ones is the high sodium content, which can be a problem for people with hypertension or those who need to monitor their salt intake.
In addition, soy sauce contains phytoestrogens, which may have estrogen-like effects, although their impact on humans requires further study.
It is also important to note that soy sauce may contain monosodium glutamate (if added by the manufacturer), which can cause sensitivity or allergic reactions in some individuals.
