Coconut Aminos Vs Soy Sauce - Swolverine

Rich, salty, and savory, soy sauce is key to any great stir fry or bowl of fried rice. But with most things delicious, there is always a catch. The major downside of soy sauce? The sodium. Just one tablespoon of soy sauce contains nearly 50% of the daily recommended intake of salt. Soy sauce also contains two of the most common allergens; soy and wheat. For the health-conscious consumer or for those watching sodium intake, coconut liquid aminos offer a healthy and comparable alternative. 

What Are Coconut Aminos?

Coconut aminos is made from the sap of coconut palm sap and sea salt, yet surprisingly doesn’t taste like coconuts at all. Traditional soy sauce is made by fermenting soybeans and roasted wheat in a similar process.

Coconut Aminos Vs Soy Sauce

Coconut Aminos Vs Soy Sauce

Coconut aminos are slightly sweeter and less salty than traditional soy sauce. But how do coconut aminos stack up nutritionally to soy sauce?

Coconut Aminos

Soy Sauce

Calories

15

8.5

Fat

0

0

Sodium

270

879

Carbs

3

1

Fiber

0

0.1

Sugar

3

0

Protein

0

1.3

 

From the nutrition facts, the sodium content of coconut aminos is less than one-third of the amount of sodium. Traditional soy sauce contains 879mg of sodium as compared to 270mg found in coconut aminos. Coconut aminos also have the advantage of being gluten-free, soy-free, wheat-free, and vegan. Although not entirely salt-free or rich in nutrients, coconut aminos is a much healthier alternative to soy sauce.

Soy sauce also contains two of the most common food allergens; wheat and soy. Not to mention, that a majority of soy sauce brands contain GMOs and are loaded with Monosodium Glutamate (MSG). 

Coconut Aminos Benefits

Several health claims have been made regarding the benefits of coconut aminos, based solely upon the association with raw coconut and coconut palm, including reducing the risk of heart disease, diabetes, and even colon cancer. However, there are no studies that can yet validate these claims.

Coconut palm contains key nutrients including potassium, zinc, and magnesium, as well as antioxidants and polyphenols. However, coconut aminos go through a fermentation process and may not contain the same nutrient profile as raw coconut or coconut oil. Even if coconut aminos did contain these active nutrients, you would need to consume quite a bit to obtain any type of health benefits [R]. 

Coconut Aminos Vs Soy Sauce

If you're looking for a way to reduce your sodium intake and make better health-conscious nutrition choices, you should definitely consider swapping your traditional soy sauce for coconut aminos. You'll still get that same rich savory taste, but without nearly the amount of sodium, allergens, and in some cases MSG. Making small changes and substituting for healthier food choices in your diet, will make the largest impact upon your overall health and wellness in the long run. 


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