Swap Out Your Conventional Soy Sauce
Replace it with: Organic Coconut Aminos or these other Healthier Alternatives
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The "Why"
Soy is definitely a confusing swap to research on, because all of the research for soy and its products is highly conflicting. However, there are several aspects to soy consumption (soy sauce consumption, in particular) that most health & nutrition experts can agree on, so for the purposes of this month's healthy swap, this product will be our focus: soy sauce!
First, let me start by saying I love soy sauce. Being half Korean and spending the majority of my childhood in Japan, soy sauce has been a part of my diet for as long as I can remember. When gluten-free products were on the rise and people were switching to Tamari, I considered it sacrilege. When I heard about coconut aminos, I didn't even take it into consideration as something I'd try. The most I would budge on when it came to soy sauce was switching from regular to low-sodium, and I'd pat myself on the back for my health-conscious effort.
However, once I started down this path of a healthier diet & lifestyle, I realized that I was being a little hypocritical by refusing to look into the research on soy sauce when I heard it's not the best for you, and for refusing to look into healthier alternatives for it. How could I encourage family & friends to learn about and make healthy swaps for foods they loved in their diets when I wouldn't even consider it for a condiment?
So I did some research, made the switch to coconut aminos, and even found some healthier options of soy sauce for those times when I'd still prefer to use it (like with sushi!). Read on to see why this month's Healthy Swap is one you definitely want to check out!
Stop consuming soy sauce that is:
Not organic, or doesn't specifically state that it's non-GMO and fair trade
Chemically-processed as opposed to naturally fermented
Not reduced sodium
Filled with artificial ingredients, like "coloring" and "flavors"
Why It's Bad For You
The Short Answer:
Even though there is evidence that shows that soy can be beneficial for your health [5], the type of soybeans as well as the process used to create your soy sauce can greatly disrupt your hormones, digestion, mineral absorption, thyroid, kidneys, brain, and sperm count.
The Long Answer:
Based on the research, if you're going to consume soy sauce, the safest way is to choose organic, fermented (naturally processed rather than chemically processed) and low sodium, as well as minimal to no artificial ingredients added. Here's why:
GMO / Glyphosate: Soy is one of the most genetically modified crops to date (according to Thrive Market, of the soybeans grown in the states, 94% are genetically modified! [3]), and one of the crops most heavily exposed to pesticides containing glyphosate, which is a known carcinogenic and hormone disruptor. So not only are you exposing yourself to the dangers of GMOs and pesticides by not choosing organic, you're also not getting the majority of the health benefits that you could from soy because the soil and crop itself has been contaminated. In this way, soy products can in no way be considered "healthy" if they're not at least organic.
Lectins: plants produce proteins called lectins that are their natural defense mechanism to keep from being eaten. If you think about how animals are able to defend themselves in the wild with claws or teeth, plants defend themselves in the wild with their lectins. Lectins are very difficult to break down (especially in the human gut), and are stable in highly acidic environments that are meant to break down food. This is why some veggies can cause a lot of bloating, inflammation and gas if eaten raw instead of cooked down. All plants contain lectins (considered an "anti-nutrient"), but some contain more than others. Unfortunately, soy contains a very high amount.
Agglutinins: a specific lectin that soy contains is agglutinin, which causes red blood cells to clump together. According to this Bulletproof article, this in turn can impair your blood flow, rip holes in the lining of your gut, and thus allow "bacteria to leak into your blood stream and cause autoimmune and allergic issues" [7]. Agglutinins can also cause bacterial overgrowth and imbalance in your intestines by feeding E.coli in the gut.
Fermentation: the lectins in soy will not break down simply by cooking them with heat, since they're heat stable. However, fermentation will [7], and this is one reason why choosing fermented soy products over fresh or chemically processed soy is important. Soy sauce that's been created from natural fermentation and without artificial additives can actually be kind of healthy [2], however, this process is slow and can take up to 18 months in some cases, which is why some companies will speed up the process by chemically producing soy sauce in just a few days. (Side note: I had no idea that most soy sauce is created by this sped up, chemically processed way! I just assumed if it was organic then it was a good quality soy sauce, but learning about the different ways it's processed was definitely eye-opening for me.)
MSG and 3-MCPD: soy sauce that is non-brewed or chemically processed is filled with additives such as MSG (known to cause "radical hormone fluctuations, brain damage, impaired learning, & even retinal damage" according to this Dr. Axe article [4]) and artificial coloring, as well as a harmful chemical called 3-MCPD. In lab animals, this compound has shown to be reproductively toxic, nephrotoxic ("rapid deterioration of kidney function" [11]) and carcinogenic [12].
Sodium: the high levels of salt in soy sauce can spike your blood pressure and increase your risk of cardiovascular disease (according to Thrive Market, just one ounce of soy sauce makes up "more than half of the recommended daily serving" of sodium [3]). And if you read April's Healthy Swap, then you already know the importance of getting the right kind of salt in your diet and cutting out the wrong kind!
Wheat/Gluten: most people forget that soy sauce is not gluten-free, because gluten is usually associated with baked goods more so than condiments. If you've been following the blog for a while, then you already know how inflammatory gluten can be (if not, feel free to check out this blog post). To be honest, I will admit that I don't notice the same side effects from consuming soy sauce as I would other gluten products, but wheat comes with its own plethora of issues and it's important to note that it is in soy sauce.
Phytic Acid: another "anti-nutrient" found in soy, phytic acid can actually prevent you from absorbing important minerals from food & supplements. This malabsorption caused by phytates can put you at risk for deficiencies in nutrients like zinc, calcium and iron. [7]
Goitrogens: unfortunately, even though naturally fermented soy sauce is considered healthier than chemically processed soy sauce, fermented soy contains isoflavones (a type of phytonutrient) called goitrogens. Goitrogens have a direct, negative effect on thyroid function by disrupting thyroid hormone production, and can cause hyperthyroidism. [2]
Phytoestrogen: soy contains phytoestrogen, which acts like human estrogen and binds to your estrogen receptors [7], and is sometimes considered a hormone disruptor. Some animal studies have shown that the phytoestrogen in soy is linked to causing breast cancer in female rats and infertility in male rats. [15]
Why This Replacement Is Good For You
After reading all of that research on soy, it's no wonder why health-conscious people turned to coconut aminos as a soy sauce substitute! But if you're like me, you're probably wondering, "What the heck are coconut aminos...and how is coconut a good flavor substitute for soy?" Totally get it. However, I'm hoping that after reading all of that info on soy, and reading all of the benefits of coconut aminos, you'll be open to trying it and possibly making the swap, too!
It's simple & natural: coconut aminos are made of just two ingredients - organic coconut tree sap and sea salt! And despite what you may think, it luckily tastes more savory like soy sauce than it does sweet coconut, so you won't have to worry about unintentionally adding a coconut flavor to your meals
No known negative side effects: As opposed to the long list of negative side effects of eating soy sauce, there are no known side effects of coconut aminos that have been reported (though, if you have a coconut allergy you probably want to avoid them)
Low in Sodium: according to this Dr. Axe article, when compared to the leading commercial soy sauce, coconut aminos contains up to 300% less sodium!
Reduce the Risk of Type 2 Diabetes: for those who suffer from diabetes, eating low-glycemic index (GI) foods is important to help control blood sugar levels. Low GI foods take your body a while to break down, don't quickly spike your blood sugar levels and make you feel full for longer periods of time. This article considers anything below 50 out of 100 as low on the low-glycemic index, and coconut aminos is 35
Great source of Amino Acids: coconut aminos contains 17 natural amino acids [4], which are important for many key functions throughout your body
Supports Gut Health: to make coconut aminos, the fresh coconut sap must undergo a natural fermentation process. This process, like most fermented foods, increases the production of probiotics (good bacteria), which not only help your body with food digestion but also supports a healthy balance of gut bacteria [16]
Gluten-Free: coconut aminos contain no wheat or gluten
Other health benefits: coconut products have been shown to have a ton of other health benefits as well, such as regulating cholesterol, reducing the risk of colon cancer, helping with weight loss, and even treating PCOS [4]
A couple great Coconut Aminos options to try:
Big Tree Farms Coco Aminos Seasoning Sauce, 10oz (this is the one I use, and love! It's organic, certified fair trade & climate pledge friendly. I swap it out for soy sauce in marinades and love it!)
Coconut Secret Organic Coconut Aminos, 8oz (this is another great one, I just prefer the one above because it was more savory than this one)
Now for those who love soy sauce, I will be honest and say coconut aminos is not exactly like soy sauce. It's a fantastic healthy swap, so it's what I use for sauces/marinades now and I consider soy sauce to be a very limited cheat food. It's definitely not as salty as soy sauce, but it's a way healthier option to have coconut aminos and season with your Redmond's sea salt than it is to have a conventional, high-sodium soy sauce.
However, for those times that I would like soy sauce, like with sushi, I'm going for an organic, naturally fermented, low-sodium and eco-friendly soy sauce like this one on Amazon.
Tamari: if you're trying to stay away from gluten, you've probably already heard of tamari. Like soy sauce, tamari is also made from soybeans, however, it's usually brewed with either no wheat or very small amounts of wheat. So for a gluten-free option, this tamari is very affordable and is also organic, reduced sodium and eco-friendly (though I wasn't able to find a tamari that stated it was naturally fermented). Since not all tamari is 100% gluten-free (which I was unaware of until now), definitely check for that on the bottle before you buy. And if you're trying to stay away from not just wheat, but soy as well, then coconut aminos is still the healthier option.
The Controversial Stuff
This Bulletproof article brought up an interesting point on the animal studies done that showed phytoestrogen from soy can be linked to breast cancer in female rats and infertility in male rats. The article explained that though phytoestrogens can still affect your hormones, the study was conducted on rats specifically, which can't metabolize phytoestrogens like humans can [7].
This Dr. Axe article by Rachael Link also states that there is evidence to prove that soy can have positive hormonal effects on women, such as reducing some side effects of menopause, increasing fertility of women undergoing in-vitro, and supporting regular menstrual cycles. It also states that some studies show that adding soy to a regular diet could be linked to lower risk of developing several different cancers [5].
After doing the research, I personally feel like the negative aspects of soy consumption far outweigh the positive, and if I'm looking at soy for the few health benefits, there are other nutritious foods that have healthy components as well that I can eat instead that won't harm my health. However, I feel it's important to provide both sides so you can make an informed decision on what's best for your health.
Thanks for reading! What are your thoughts on coconut aminos? Let me know in the comments below, I'd love to know what you think!
Links to Cited Articles
Here are the articles that I used for research to write this blog post.
Is Soy Sauce Bad For You? Not If You Follow These 5 Rules, Ashley Boyd - Utopia
Here's Why Soy Sauce Is Bad For You, DoctorNDTV
4 Convincing Reasons to Make the Switch from Soy Sauce to Coconut Aminos, Annalise Mantz - Thrive Market Blog
Coconut Aminos: The Healthy Replacement for Soy Sauce? Rebekah Edwards - Dr. Axe
Is Soy Bad for You? Or is it Full of Benefits? Rachael Link, Dr. Axe
The Best Healthy Sources of Protein, Dave Asprey
Soy - The Good, The Bad, and The Fermented, Bulletproof
Glyphosate Fact Sheet: Cancer and Other Health Concerns, Carey Gillam - U.S. Right to Know
GE Food and Your Health, Center for Food Safety
Lectins, The Nutrition Source - Harvard T.H. Chan School of Public Health
Nephrotoxicity: Role and significance of renal biomarkers in the early detection of renal injury, Marwa S. Al-Naimi, Huda A. Rasheed, Nawar R. Hussein, Hayder M. Al-Kuraishy, and Ali I. Al-Gareeb - National Library of Medicine
3-Chloropropane-1,2-diol (3-MCPD) in Soy Sauce: A Review on the Formation, Reduction, and Detection of this Potential Carcinogen, Bai Qin Lee and Sook Mei Khor - Comprehensive Reviews in Food Science and Food Safety
3-MCPD and glycidol coexposure induces systemic toxicity and synergistic nephrotoxicity via NLRP3 inflammasome activation, necroptosis, and autophagic cell death, Pei-Wen Liu, Chung-I Li, Kuo-Ching Huang, Chiang-Shin Liu, Hsiu-Lin Chen, Ching-Chang Lee, Yuan-Yow Chiou, and Rong-Jane Chen - Elsevier Journal of Hazardous Materials
Soy Foods and Thyroid Health, George Mateljan Foundation
Soy, Phytoestrogens and Metabolism: A review, Christopher R. Cederroth and Serge Nef - Elsevier Molecular and Cellular Endocrinology
Coconut Aminos - Everything You Need to Know, Chelsea Brinegar - Ultimate Paleo Guide
Why I Started "Healthy Swaps" for 2022
I've always found when wanting to make a major health or lifestyle change, it's easier to take it in little steps than to try and make a massive change on the spot. Mastering little steps has always been more successful in making the change a lasting habit for me, as opposed to a temporary phase. I've had friends ask me about my diet & eating habits, and as soon as I tell them, they come back with different variations of "Oh that's too hard," "That's so much work," and "I could never do that!"
Believe me, when I started down this path to a healthier lifestyle, I felt the same way! When I have food or beauty/household products that I love, I never want to give them up. However, slowly but surely, I made little changes here & there and now, it's a lifestyle I'm happy to embrace. Sure, it's still very hard some days to make the healthier choice, even with the research I'm learning on why [insert food/product] is bad for you, but it's definitely not as hard as it used to be and I'm still striving to improve every day.
So this year I decided to create the Healthy Swaps series! Every month, I will post a new blog post with a simple swap to make, and with these small changes made every month, we can be living a healthier lifestyle by the end of the year!
Coconut Secret and Bragg’s coconut aminos are my two favorites! Oh and Coconut Secret Gochujang - if you can find it - gluten free, soy free, sugar free, non-GMO, so good! ♥️