Soy sauce- a seasoning characteristic of Asian cuisine, was discovered in China more than 2,500 years ago. This product adds a sharp, salty taste to food and also has a number of beneficial properties. Soy sauce is a product of fermentation of soybeans under the influence of fungal bacteria. It is a dark-colored liquid with a characteristic odor. Thanks to the glutamic acid derivatives it contains, it favorably emphasizes the taste of the dish.
Soy sauce is a rich source of sodium. One teaspoon of soy sauce, also known as tamari, contains 335 milligrams of sodium, according to the National Nutrient Database (USDA).
Although sodium is an essential mineral needed for multiple body functions, including neurotransmission and blood pressure regulation, the recommended upper limit for sodium for adults is 2,500 milligrams per day. It drops to 1,500 milligrams for those with heart disease and those over 51 years of age.
1. Reduce sodium in the diet without sacrificing taste.
Although soy sauce is relatively high in sodium, it can help control your overall sodium intake. It works like this: Since most people have a high amount of sodium in their diet, using soy sauce instead of regular table salt will help reduce your daily sodium intake without compromising the taste of the dish.
A 2009 publication in the Journal of Food Science reported that replacing table salt with natural soy sauce in foods did not reduce the flavor intensity of the food, although the total sodium content was reduced. In some cases, the food contained 50 percent less sodium and no noticeable changes in taste were noted.
2. Anti-allergenic properties.
A 2005 review in the Journal of Bioengineering published research that showed soy sauce has anti-allergenic properties. In a cell line study, soy polysaccharides produced through the fermentation process needed to make soy sauce demonstrated potent anti-allergic abilities.
Participants in one study with allergies showed significantly better symptoms after adding soy sauce to their diet than those who took a placebo.
Scientists have concluded that soy sauce does an excellent job of treating allergies. Because soybeans are one of the eight foods most commonly associated with food allergies in the United States, many people believe that soy sauce is the food that triggers allergy symptoms.
However, new research in this area suggests that soy sauce may be a much less allergenic form of soy than soybeans. It may provide support to the immune system, which is usually involved in the allergic response.
Two factors are particularly interesting in this study. First, the fermentation process of soy sauce destroys key proteins that cause allergies. Secondly, the immune system is supplied with unique polysaccharides from soy sauce.
Some of these carbohydrate family molecules can reduce the activity of an enzyme called hyaluronidase. Increased activity of this enzyme causes inflammation, and therefore causes an allergic reaction.
By reducing the activity of polysaccharides, the chances of an allergic reaction are reduced. Preliminary studies in small groups of college students found that adding soy sauce polysaccharides to the diet reduced the occurrence of seasonal allergy symptoms.
Students participating in the studies were given soy sauce polysaccharide supplements rather than soy sauce itself. However, people with a known or suspected soy allergy should consult a doctor before deciding to consume soy sauce daily.
3. Antioxidant properties.
In 2005, the Journal of Bioengineering published a review of several studies on soy sauce. They showed that soy sauce is rich in antioxidants. These substances protect the body from free radical damage that we are exposed to every day when digesting food. Free radicals can speed up the aging process and also potentially increase the risk of developing heart disease or cancer.
The reviewer concluded that the antioxidants in soy sauce help reduce the effects of inflammation and also improve overall stomach acid production, which makes digestion easier. Additionally, the antimicrobial properties of soy sauce have been found to be effective in protecting the body from certain bacteria. Soy sauce is a good source of the antioxidant mineral manganese.
It also contains valuable amounts of antioxidant phenolic acids, including vanilla, syric, coumaric and ferulic acids. Isoflavonoid antioxidants in soy sauce include glycerin, daidzein, genistein, and genistin. However, it is worth noting that the soy sauce production process can sometimes involve steps that significantly reduce the concentration of these isoflavonoids, leaving the soy sauce with a much lower concentration of the nutrients.
Some studies have shown that soy sauce has greater phytonutrient antioxidant density than red wine. In terms of antioxidant benefits, soy sauce also has the special ability to reduce the formation of hydrogen peroxide in the body. Since the formation of hydrogen peroxide can be associated with unwanted oxidative stress, this special ability of soy sauce is quite a significant property.
4. Benefits for the digestive tract.
Recent studies have shown that soy sauce has a positive effect on the digestive tract. This is due to the fermentation process of soy sauce and the creation of certain unique carbohydrates (called oligosaccharides) during this process. Some of the microorganisms associated with soy sauce fermentation contain enzymes that can break down the fiber (hemicellulose) found in soy.
When hemicellulose is broken down, oligosaccharides are formed, which support the growth of beneficial bacteria in the intestines. These bacteria, in turn, help the body obtain nutrients from food and maintain chemical balance in the intestines. Fermentation helps break down large protein and carbohydrate molecules into smaller units.
The breakdown of proteins and carbohydrates is usually carried out in the digestive tract by chemicals, enzymes and bacteria. And thanks to the fermentation process of soy sauce, the digestive tract will require less effort to absorb this product.
5. Benefits for the cardiovascular system.
Soy sauce is a salty food. A tablespoon of soy sauce can contain 1000 mg of sodium. In fact, that's almost half the recommended daily sodium intake limit. As a high-sodium food, soy sauce can be expected to increase the risk of certain cardiovascular problems, including high blood pressure.
After all, a certain percentage of people are really sensitive to salt, and when they eat salty foods, their blood pressure increases.
However, recent research has shown that soy sauce may differ from other high-salt foods in its effects on blood pressure and cardiovascular health. When soy sauce is fermented the traditional way, many of the proteins found in soybeans are broken down into smaller molecules called peptides.
Some of these peptides inhibit the activity of an enzyme that is needed to constrict blood vessels. Blood pressure tends to rise when blood vessels constrict.
By reducing the activity of the enzyme involved, the peptides in soy sauce can help prevent this process. However, if you have cardiovascular disease, consult your doctor before adding soy sauce to your diet.
6. Source of protein.
Soy sauce really deserves a special mention in the protein category, as it ranks as the 9th healthiest food in the world in terms of protein density. In other words, if you get one gram of protein from soy sauce, it will cost you fewer calories than if you try to get one gram of protein from over 100 other foods.
The protein density of soy sauce is greater than the protein density of soybeans themselves, as well as animal products such as lamb, fish, and salmon.
7. Fermented soy products and vitamin K.
Although soy sauce is often fermented with bacteria, bacillus bacteria are generally not used in soy sauce fermentation. An exception to this rule is the production of some Korean-style soy sauces, which use Bacillus bacteria for fermentation.
From a health perspective, one of the reasons why bacillus bacteria are so interesting is their ability to create a form of vitamin K2. Vitamin K (in all forms) is an essential nutrient for bones.
Adequate intake of vitamin K is associated with a reduced risk of osteoporosis, as this vitamin is responsible for maintaining bone mineral density as well as building bone structure. In the case of MK-7 (a form of vitamin K produced by bacillus bacteria and a member of the menaquinone family of vitamin K2), higher levels of this form of the vitamin in the blood were found to correspond to a reduced risk of hip fracture in older adults.
One interesting aspect of soy products fermented with bacilli is the potential ability of these bacteria to remain alive in the intestines for up to 6 days.
If the bacilli bacteria from fermented soy products can remain alive in the digestive tract, they can supply us with vitamin K for up to 6 days.
However, before purchasing soy sauce, it is important to carefully read the product label and ingredients to learn about fermentation methods and vitamin K content, since Korean-style soy sauces are not always fermented with Bacillus bacteria.
8. Prevention of diabetes.
Some preliminary studies have been conducted to determine the possible benefits of soy sauce in preventing type 2 diabetes. Overall, there is an association between the consumption of soy products and the risk of type 2 diabetes. This is possible because the main problem in the development of type 2 diabetes is the loss of function in beta cells of the pancreas, which produce insulin.
Loss of this function is sometimes associated with a process called “apoptosis,” in which cells undergo preprogrammed breakdown (death). Consuming many different dietary phytonutrients can reduce the risk of apoptosis in certain cells, and the isoflavonoids included in these phytonutrients are also present in soy.
This relationship between soy isoflavonoids, pancreatic function, and type 2 diabetes makes soybeans a logical choice for reducing the risk of type 2 diabetes. However, in the specific case of soy sauce, this relationship is not as important because the soy sauce manufacturing process can sometimes reduce the amount of isoflavonoids by significantly lower levels than most other soy products.
Benefits for women
9. Maintaining “women's” health.
Thanks to soy sauce, painful menstruation is easier to bear, and the symptoms of menopause and menopause are smoothed out. Some gynecologists strongly recommend that their patients over 35 years old add soy sauce to their diet.
10. Source of female sex hormones.
Soy sauce contains isoflavonoids. Their structure is close to the structure of the female sex hormone - estrogen. It is thanks to isoflavonoids that a woman’s hormonal levels are balanced. Isoflavonoids compensate for the lack of hormones caused by menopause and eliminate the discomfort caused by menopause.
Benefits for the skin
11. Elimination of wrinkles.
It has been experimentally proven that soy can reduce the number and depth of wrinkles. For this purpose, not soy sauce is used, but soybean oil. It is a stimulator of collagen production, which, in turn, allows the skin to look young for much longer. Skin cells renew themselves much faster, preventing signs of aging from appearing.
12. Cleansing the face of freckles and age spots.
As we found out above, soy sauce is an antioxidant product. Thanks to this property, it is able to cleanse the face of freckles and age spots. In addition, soy or soybean oil can be used as a sunscreen to protect the skin from the harmful effects of ultraviolet rays.
Benefits for hair
13. Adding fullness and volume to hair.
For hair care, just like for skin care, soybean oil is used instead of soy sauce. It gently cares for hair, giving it fullness and volume. Most often, soybean oil is only one of the components in hair care cosmetics.
Benefits for men
14. Improves “male” health.
Soy sauce improves blood circulation, which has a positive effect on a man's potency. However, it should be kept in mind that if you consume this product in excess, sperm quality may suffer.
Harm and contraindications
1. The presence of wheat in the sauce.
Soy sauce contains a small amount of wheat, which is roasted and then ground to speed up the fermentation process. People who are allergic to wheat or who have gluten intolerance should avoid soy sauce. Recently, the Kikkoman company began producing soy sauce for this category of consumers. Rice is added to this sauce instead of wheat.
2. High sodium content.
Soy sauce contains a large amount of sodium - more than 5,000 mg per 100 grams of product, or 435 percent of the daily intake. The maximum daily sodium intake is 2500 mg.
Experts recommend reducing your sodium intake to 1,500 mg per day, especially if you have high blood pressure, kidney disease or diabetes. Sodium increases blood pressure by damaging blood vessels, thereby increasing the risk of developing other heart diseases.
Experts recommend avoiding any foods containing more than 200 mg of sodium per serving. Because the amount of sodium in soy sauce is quite high, use it sparingly and sparingly, or not at all if you have any risk factors.
3. “Chinese restaurant syndrome.”
Another problem associated with soy sauce is described as "Chinese restaurant syndrome." It was identified in the late 1960s. Chinese restaurant syndrome is characterized by headache, dizziness, and nausea.
Some people experience it after eating food in restaurants that have featured Asian cuisine. Previous research into this phenomenon did not provide any conclusive evidence as to the cause of the symptoms, although many factors pointed to the very likely involvement of monosodium glutamate (MSG), used as a flavor enhancer in cooking.
Although it is still not 100% clear whether MSG is the sole factor responsible for these post-meal symptoms, most current research is focused on adverse reactions caused by MSG.
Because this element is a chemical salt derived from the amino acid glutamate, free glutamate is a major concern when considering an adverse food reaction associated with MSG.
Additionally, since glutamate is the main free amino acid in soy sauce, it is logical to consider soy sauce as a potential trigger for MSG-type adverse reactions.
However, most soy sauce studies show a very large difference between the amount of free glutamate present in MSG compared to the amount of free glutamate present in soy sauce.
For MSG the amount of this substance is 70–75%, and for soy sauce it is only 1.2%. This large difference may explain the reason why soy sauce consumption does not seem to be associated with symptoms such as headache or dizziness.
However, people with known or suspected sensitivity to MSG should consult their doctor when deciding whether to consume soy sauce.
4. May cause a number of diseases.
Due to the high concentration of sodium in soy sauce and its excessive consumption, the following diseases can occur: heart attack, gout, kidney disease, arthrosis, hypertension, arthritis.
5. Not recommended for pregnant women.
As mentioned above, soy sauce is a source of estrogen. This is certainly an advantage, but not for pregnant women. The fact is that during pregnancy, women’s hormone levels are already off the charts. Therefore, their additional intake into the body can threaten the baby with various brain pathologies. Soy sauce can also cause premature labor or miscarriage.
6. Dangerous composition.
Irresponsible manufacturers add artificial ingredients to soy sauce to speed up the production process and reduce the cost of the product. They use sulfuric or hydrochloric acid, alkali. This product is hazardous to health. Also, products produced by some companies may contain GMOs. Therefore, before purchasing soy sauce, carefully read its composition.
Chemical composition of the product
Nutritional value of soy sauce (100 g) and percentage of daily values:
- The nutritional value
- Vitamins
- Macronutrients
- Microelements
- calories 50.7 kcal – 3.56%;
- proteins 6 g – 7.32%;
- fats 0 g – 0%;
- carbohydrates 6.7 g – 5.23%;
- dietary fiber 0 g – 0%;
- water 0 g – 0%.
- B1 0.03 mg – 2%;
- B2 0.17 mg – 9%;
- B4 18.3 mg – 4%;
- B5 0.3 mg – 6%;
- B6 0.15 mg – 8%;
- B9 14 mcg – 4%;
- PP 2.2 mg – 11%.
- potassium 217 mg – 9%;
- calcium 19 mg – 2%;
- magnesium 43 mg – 10.8%;
- sodium 5666.6 mg – 435.9%;
- phosphorus 125 mg – 16%.
- iron 1.93 mg – 11%;
- manganese 0.42 mg – 21%;
- copper 0.1 mg – 10%;
- selenium 0.5 mcg – 1%;
- zinc 0.52 mg – 4%.
conclusions
Soy sauce is a popular culinary additive that is already associated not only with Asian cuisine, sushi and rolls. Nowadays, almost every housewife uses soy sauce to prepare various dishes, marinades, and salad dressings. In addition to its amazing taste, soy sauce has many other benefits.
There are also disadvantages, so please consult your doctor about the possibility of using the product personally.
Beneficial features
- Reduced sodium without sacrificing taste.
- Anti-allergenic properties.
- Antioxidant properties.
- Benefits for the digestive tract.
- Benefits for the cardiovascular system.
- Source of protein.
- Presence of enzymes and vitamin K.
- Prevention of diabetes.
- Source of female sex hormones.
- Elimination of wrinkles.
- Cleansing the face from freckles and age spots.
- Adding fullness and volume to hair.
- Maintaining “women's” health.
- Improving "men's" health.
Harmful properties
- Wheat in the ingredients.
- High sodium content.
- "Chinese Restaurant Syndrome."
- Provoking a number of diseases.
- Harm to pregnant women.
- Dangerous composition.
Research sources
Major studies on the benefits and harms of [black cumin oil] were conducted by foreign doctors and scientists. Below you can get acquainted with the primary sources of research on the basis of which this article was written:
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2. Aoshima H and Ooshima S. Anti-hydrogen peroxide activity of fish and soy sauce. Food Chemistry, Volume 112, Issue 2, 15 January 2009, Pages 339-343. 2009.
3. Chai C, Ju HK, Kim SC et al. Determination of bioactive compounds in fermented soybean products using GC/MS and further investigation of correlation of their bioactivities. J Chromatogr B Analyt Technol Biomed Life Sci. 2012 Jan 1;880(1):42-9. Epub 2011 Nov 17, 2012.
4. Chaudhari N, Pereira E, and Roper SD. Taste receptors for umami: the case for multiple receptors. Am J Clin Nutr. September 2009; 90(3): 738S-742S. Published online 2009 July 1. doi: 10.3945/ajcn.2009.27462H . 2009.
5. Choi UK, Jeong YS, Kwon OJ et al. Comparative Study of Quality Characteristics of Korean Soy Sauce Made with Soybeans Germinated Under Dark and Light Conditions. Int J Mol Sci. 2011; 12(11): 8105-8118. Published online 2011 November 17. doi: 10.3390/ijms12118105. 2011.
6. Elbashiti T, Fayyad A, and Elkichaoui A. Isolation and Identification of Aspergillus oryzae and the Production of Soy Sauce with New Aroma. Pakistan Journal of Nutrition 2010, Issn: 16805194, Volume: 9, Issue: 12, pages/rec.No: 1171-1175. 2010.
7. Guidi LR and Gloria MBA. Bioactive amines in soy sauce: Validation of method, occurrence and potential health effects. Food Chemistry, In Press, Corrected Proof, Available online 24 January 2012. 2012.
8. Kobayashi M, Magishi N, Matsushita H et al. Hypolipidemic effect of Shoyu polysaccharides from soy sauce in animals and humans. Int J Mol Med. 2008 Oct;22(4):565-70. 2008.
9. Kobayashi M. Immunological functions of soy sauce: hypoallergenicity and antiallergic activity of soy sauce. Journal of Bioscience and Bioengineering, Volume 100, Issue 2, August 2005, Pages 144-151. 2005.
10. Kremer S, Mojet J, and Shimojo R. Salt reduction in foods using naturally brewed soy sauce. J Food Sci. 2009 Aug;74(6):S255-62. 2009.
11. Kwon DY, Daily JW, Kim HJ et al. Antidiabetic effects of fermented soybean. Nutrition Research, Volume 30, Issue 1, January 2010, Pages 1-13. 2010.
12. Lee CYJ, Isaac HB, Wang H et al. Cautions in the use of biomarkers of oxidative damage; the vascular and antioxidant effects of dark soy sauce in humans. Biochemical and Biophysical Research Communications, Volume 344, Issue 3, 9 June 2006, Pages 906-911. 2006.
13. Lioe HN, Selamat J, Yasuda M. Soy sauce and its umami taste: a link from the past to the current situation. J Food Sci. 2010 Apr;75(3):R71-6. Review. 2010.
14. Mashilipa C, Wang Q, Slevin M et al. Antiglycation and antioxidant properties of soy sauces. J Med Food. 2011 Dec;14(12):1647-53. Epub 2011 Aug 23, 2011.
15. Masuda S, Yamaguchi H, Kurokawa T et al. Immunomodulatory effect of halophilic lactic acid bacterium Tetragenococcus halophilus Th221 from soy sauce moromi grown in high-salt medium. International Journal of Food Microbiology, Volume 121, Issue 3, 10 February 2008, Pages 245-252. 2008.
16. Matsushita H, Kobayashi M, Tsukiyama R et al. Stimulatory effect of Shoyu polysaccharides from soy sauce on the intestinal immune system. Int J Mol Med. 2008 Aug;22(2):243-7. 2008.
17. McGough MM, Sato T, Rankin SA et al. Reducing sodium levels in frankfurters using naturally brewed soy sauce. Meat Sci. 2012 May;91(1):69-78. Epub 2011 Dec 22, 2012.
18. Murooka Y and Yamshita M. Traditional healthy fermented products of Japan. J Ind Microbiol Biotechnol. 2008 Aug;35(8):791-8. Epub 2008 May 7, 2008.
19. Nakahara T, Sano A, Yamaguchi H et al. Antihypertensive effect of peptide-enriched soy sauce-like seasoning and identification of its angiotensin I-converting enzyme inhibitory substances. J Agric Food Chem. 2010 Jan 27;58(2):821-7. 2010.
20. Yang B, Prasad N, Xie H et al. Structural characteristics of oligosaccharides from soy sauce lees and their potential prebiotic effect on lactic acid bacteria. Food Chemistry, Volume 126, Issue 2, 15 May 2011, Pages 590-594. 2011.
21. Yang B, Yang H, Li J et al. Amino acid composition, molecular weight distribution and antioxidant activity of protein hydrolysates of soy sauce lees. Food Chemistry, Volume 124, Issue 2, 15 January 2011, Pages 551-555. 2011.
22. Zhu XL, Watanabe K, Shiraishi K et al. Identification of ACE-inhibitory peptides in salt-free soy sauce that are transportable across caco-2 cell monolayers. Peptides. 2008 Mar;29(3):338-44. Epub 2007 Nov 19. 2008.
23. Zhu Y, Yang Y, Zhou Z et al. Direct determination of free tryptophan contents in soy sauces and its application as an index of soy sauce adulteration. Food Chemistry, Volume 118, Issue 1, 1 January 2010, Pages 159-162. 2010.
Additional useful information about soy sauce
How to use
1. In cooking.
Soy sauce can be used as an additive to dishes instead of table salt. It goes well with almost any food product (rice, meat, fish, potatoes, pasta, etc.), and is suitable for dressing salads and preparing marinades. Soy sauce helps add flavor to dishes. However, do not forget that this product is very salty and do not overuse it.
It is especially easy to get carried away when eating sushi, so keep the situation under control. Soy sauce, along with sugar, is part of the popular Japanese teriyaki sauce. Teriyaki is used for grilled beef, poultry and fish dishes. Thanks to it, the dish gets its characteristic “glaze” and rich taste.
How to choose
- Choose certified organic soy sauce.
- The use of GMO and non-organic soybeans is widespread in the production of soy sauce in the United States. Genetically modified soybeans make up 90% of the market in the US.
- Manufacturing countries Japan, Korea, China or Indonesia are more reliable suppliers.
- High-quality soy sauce should have a light brown tint. If the color of the sauce is very dark or even black, avoid purchasing it.
- Study the label carefully; there should be no markers on it indicating an artificial or diluted product.
- A quality product may have the word “fermented” on its packaging.
- High-quality soy sauce should be naturally fermented.
- Buy only soy sauce that comes in glass bottles.
- The protein content of soy sauce should be more than 6%.
- A good product should be clean, without sediment or floating flakes.
How to store
- Store soy sauce on the refrigerator door in its original packaging.
- Its shelf life is several years.
- Always keep the bottle closed. By blocking the flow of oxygen into it, you will preserve the taste properties of the product for a longer time.
- Soy sauce can be stored at room temperature, but its shelf life will be shortened.
- Do not place the product in direct sunlight.
- Soy sauce does not tolerate temperature changes.
History of origin
Soy sauce first appeared in China about 2.5 thousand years ago. European countries learned about it only in the 17th century. Like other soy products, soy sauce has a long and successful history of use in many cuisines, especially in China, Japan, Korea, Vietnam, Thailand, Burma, Indonesia and the Philippines. Over the course of several hundred years, the food fermentation process used to create soy sauce became more popular both in China and abroad.
In Japan, the word shoyu came to be used to refer to soybean pastes that have been fermented. "Shoyu" is still the correct word in Japanese to refer generally to soy sauce (rather than specific types of soy sauce, such as tamari, shiro, or koikuchi). In the earliest periods of soy sauce, it was consumed not as a liquid, but as an unrefined paste.
The word moromi was often used in Japanese cuisine to refer to this early paste form of soy sauce. Today it is often called simply "miso". Today, several thousand different companies are involved in the production of soy sauce around the world. The world's largest soy sauce manufacturer is Kikkoman, headquartered in Tokyo, Japan. It sells more than 500 million liters of soy sauce per year.
How and where they are made
Soy sauce is a liquid made from soybeans or a combination of soybeans and wheat. It can range from light amber to dark brown (although most of us are used to seeing dark brown soy sauce). One of its most popular types, tamari, gets its name from the Japanese verb “tamaru,” which means “to accumulate,” “to save,” or “to be a reserve.” 
The product we call soy sauce is the liquid that accumulates when fermented soybean mass is mechanically compressed and squeezed out. Due to the widespread popularity of soy sauce in Japan and the unique relationship between Japan and the United States, many Japanese names for soy sauce appear on US product labels. The most common word for soy sauce in Japanese is shoyu, and you will often find this word on product labels. 
A very popular and common type of soy sauce in the United States, it is somewhat less dark, less flavorful, and more viscous. It is made from a mixture of soy and wheat. Let's look at the traditional soy sauce fermentation process. First, whole soybeans are soaked and boiled.
The boiled soybeans are then cooled and inoculated with mold spores. This combination of soybean molds is then cultured for several days at room temperature.
The bean puree that is formed is mixed with saline solution. This mixture is aged for several months or, in some cases, several years. The final step in this process is squeezing out the liquid.
This liquid is soy sauce. As you can see, the fermentation process for soy sauce is truly amazing: it involves mold, yeast and bacteria and can take months or even years. 
The many unique flavors found in different varieties of soy sauce reflect this complex interaction of microorganisms. Unfortunately, there are also products on the market that have not been produced in accordance with traditional fermentation and cultivation methods; they do not benefit the body.
The largest soy sauce producing countries are China, Japan, Korea and the USA. In Russia, this product is produced by domestic companies Sostra and Katana.
- Soy sauce was first exported to Europe in 1668. Then Dutch sailors received permission to trade this product in Nagasaki.
- The first use of soy sauce in sashimi (thinly sliced raw fish) was in 1736.
- Soy sauce in cooking can replace not only salt, but also butter and mayonnaise.
- This product is also called oriental ketchup. In oriental cuisine, soy sauce is the number one seasoning.
- Soy sauce works wonders when added to dumplings and pilaf.
- Soy sauce has a basic taste called umami. This taste comes from monosodium glutamate.
- Umami was included in the list of basic tastes in 1908.
- Every Japanese person consumes 7 liters of soy sauce per year.
- Soy sauce contains a small amount of alcohol.
- The prototype of soy sauce in Ancient China was a seasoning made from fermented fish, to which soybeans were added.
- French King Louis XIV called soy sauce “black gold.” At that time it was a very expensive seasoning.
- In Europe, by the middle of the 19th century, Japanese soy sauce was completely replaced by Chinese.
Just 10-15 years ago, few people knew about soy sauce in the countries of the former CIS; this product has always been widespread in the countries of Asia and the Far East, but soy sauce came to our cuisine relatively recently, but very quickly gained public love both professional cooks and simple home gourmets. But is soy sauce as healthy as many people think? In this article I want to tell you everything about soy sauce: How does the soy sauce production process work? its benefits and harms, and, of course, how to choose the right soy sauce. When you have complete information about this product, you will be able to objectively assess whether it is worthy of being the highlight of your dishes or not.
And we will start with the most key point, which is decisive for any soy sauce, cooking method. This is the method of making soy sauce influences its benefit or harm to the human body.
Method for making soy sauce
When making real high-quality soy sauce, ONLY a natural method of fermenting soybeans with wheat is used.
Stage 1 – the soybeans are evaporated and the wheat grains are fried.
Stage 2 – beans and wheat are mixed into one mass, filled with water and salt is added.
Stage 3 - in special containers, this mass undergoes a natural and long fermentation process, which takes at least one year (1-3 years).
Stage 4 – the finished fermented liquid is filtered and bottled.
This process is the ONLY correct and acceptable process for making real soy sauce, but now low-quality soy sauce manufacturers have found other ways to produce this product. A production process that takes at least one year is not economically beneficial for manufacturers: you have to wait too long, and time is MONEY. It is for this reason that other, faster ways to produce soy sauce have emerged, some of which are very unhealthy.
Method No. 1
This method is the safest of the “express methods”. In order to speed up the process of soy sauce production, special bacteria Aspergillus (Aspergillius) are added to the mixture of beans and wheat, which speeds up the fermentation process 10 times. With this method, soy sauce is ready for consumption after just one month.
Compare: 1 year and 1 month!
Of course, you shouldn’t be afraid of harm from such soy sauce, but there are no benefits either. Next we will talk about both the benefits and harms of soy sauce, so soy sauce prepared in this way is significantly inferior in its beneficial properties to its genuine relative.
Method No. 2
But the manufacturers did not rest on this; the search for an even faster and cheaper method of producing soy sauce continued, and soon such a method was successfully found.
Soybeans are boiled in a solution of SULFURIC or HORRICATED ACID, and then this solution is quenched with alkali. This process takes no more than one day. The very process of producing such a sauce is dangerous to the health of all workers, since sulfuric acid vapor can cause burns to the mucous membranes and skin, cough, laryngitis, bronchitis and other respiratory diseases. And what can we say about using such soy sauce for food!... It seems that it doesn’t even smell like it’s beneficial, does it?
Method No. 3
There is another option for how to quickly and cheaply prepare soy sauce - this is the hydrolysis of soy protein under the influence of chemicals. Of course, such soy sauce is very different in taste, color, and smell from natural one, but there is a way out - food additives.
The harm of such soy sauce consists of adding simply a huge amount of synthetic food additives, ranging from artificial flavors to toxic preservatives.
Sauce prepared in this way often contains carcinogenic substances that are dangerous to humans.
Well, let's take a short summary and compare how long the process of producing real soy sauce should take, and how long it takes from unscrupulous manufacturers.
1 year – real soy sauce made by natural fermentation.
1 month – artificial soy sauce made with bacteria that accelerates the fermentation process.
Day 1 – artificial soy sauce made by adding sulfuric acid.
A few hours is an artificial soy sauce made by diluting soy concentrate with water.
Now that you know what it depends on benefits and harms of soy sauce, we can move on to consider its beneficial and harmful properties.
Benefits of soy sauce
Naturally, when talking about the benefits of soy sauce, we mean exclusively real soy sauce, prepared according to all the rules:
the fermentation process takes at least a year;
absence of any preservatives and other food additives;
the presence of only 4 components - soybeans, wheat, water and salt. Only such a sauce can rightfully be called SOY SAUCE.
And it is precisely this sauce that has all the beneficial properties that many have heard and know about, namely:
Soy sauce has powerful antioxidant properties (100 times superior to citrus fruits), due to which it improves blood circulation and contributes to better body resistance to various diseases;
Contains natural phytoestrogens, which are beneficial for women, especially during menopause;
Contains a high amount of protein – 6-7 g per 100 g of product;
Soy sauce contains almost all essential and non-essential amino acids;
Does not contain cholesterol;
Contains a small amount of B vitamins, iron, zinc and calcium, but if you consider the quantities in which soy sauce is used, then we can say that such a poor mineral and vitamin composition does not have any positive effect on the body.
This is where the beneficial properties of soy sauce end, and now we move on to consider the other side of the coin. What is the harm from soy sauce, And ?
Harm of soy sauce
Most people think that soy sauce is the best substitute for salt, but few people know that 1 tbsp. soy sauce (15 g) contains about 2 g of salt. Despite the fact that the norm for all salt per day is 10-15 g (here the salt contained in food is also considered), and in its pure form (table salt) - only 5 g.
Now remember how much soy sauce you used to add during cooking or in the finished dish? It’s unlikely that this is 2 tablespoons a day... Often soy sauce is poured over a dish without using any measuring instruments - all this is done straight from the bottle.
To find out whether using soy sauce really does not reduce salt intake, scientists conducted an experiment: they selected 10 volunteers and asked them to season two plates of unleavened rice, the first plate of rice was to be salted with regular salt to taste, and the other was to be seasoned with soy sauce. It turned out that 8 out of 10 subjects poured 1.5-2 times more soy sauce when converted to regular salt compared to the first method - using regular salt. So giving up salt and switching to soy sauce is not a justified measure, which, on the contrary, INCREASES salt consumption.
Therefore, the answer to the question is Is it possible to use soy sauce for weight loss, will depend on two important factors:
1. Naturalness and quality of soy sauce – you can only use natural soy sauce, the production process of which took a year or more.
2. Amount of soy sauce – the norm of soy sauce per day is 2 tbsp.
Now let's look at the harm soy sauce can cause to the body:
Frequent consumption of soy sauce in large quantities can lead to the formation of kidney stones, salt deposits and increased blood pressure. This is due to the high concentration of salt in the sauce itself.
“Artificial” soy sauce is dangerous to health due to the content of carcinogenic substances and chemical compounds such as chloropropanol, monosodium glutamate, sodium benzoate, and dyes.
The use of harmful food additives can slow down metabolism by 15-20%.
Adding monosodium glutamate to the sauce increases appetite, provoking the consumption of more of the sauce itself and the food with which it is seasoned, as a result of which a person overeats.
Regular consumption of “artificial” soy sauce increases the likelihood of allergies, cancer, and for pregnant women this can lead to miscarriage.
As you can see, soy sauce is different from soy sauce. If you really love this product, then you need to study the next point very carefully.
How to choose real soy sauce?
I hope you have already understood that all the beneficial properties that are attributed to soy sauce apply exclusively to NATURAL soy sauce. But how to find such a sauce among the many options offered on the market? Now we will look at the main properties and characteristics, from color to price, which are an indicator of whether the product you are looking at is high-quality or a cheap and dangerous fake.
Criteria for choosing real soy sauce:
The label must be marked “Naturally fermented product.”
The composition must contain 4 components: soybeans, wheat, salt and water.
Additional components such as: thickeners (starch, molasses, gums), flavor enhancers (monosodium glutamate), preservatives (sorbate and potassium benzoant), sugar, glucose syrup, hydrolyzed vegetable protein, acidity regulators, etc. - they talk about the unnaturalness of soy sauce.
Real soy sauce should only be stored in a glass bottle. Plastic and other containers are NOT ACCEPTABLE.
Protein content of at least 7%.
A quality sauce should be at least two years old.
The price of real soy sauce cannot be cheap. The normal price starts from 200 rubles for a small bottle.
The color of the soy sauce should be brown, but not too dark. To check this, you need to drop a small amount of soy sauce onto a white napkin and see what color the stain is. A stain that is too dark is often a sign that the soy sauce was produced artificially by hydrolysis or the addition of an acid with a dye, while a light brown one, on the contrary, indicates the natural origin of the sauce.
By the way, the last point is very important when choosing a sauce. A product that took at least a year to produce cannot be cheap! Remember: the more time it takes to produce a product (cheese, wine, soy sauce), the more money, labor and economic resources are spent on it, respectively, the more expensive this product will be in the end. This is the golden rule, which is logically justified.
Now let's look at two options for the composition of soy sauce.
Composition of low-quality soy sauces
Composition of high-quality soy sauce
At the moment, I can only recommend one manufacturer of truly high-quality natural soy sauce - the Kikkoman company. Perhaps in a few years something will change, but today this company produces the highest quality soy sauce that meets all the requirements of a natural product.
So now you're sure which soy sauce is beneficial and which is harmful to the body. Be sure to study the label and ingredients of soy sauce before purchasing. Pay attention to the cost, and do not spare money on a truly high-quality product, your health may depend on it. And regarding the question, Is it possible to use soy sauce for weight loss?, then the answer will be positive if you adhere to the recommended consumption rate and exclusively NATURALLY FERMENTED sauce.
Sincerely yours, Janelia Skripnik!
Soy sauce has taken root in our society so much that even kindergarten children know about it. But what do we really know about him? How is it prepared, why is it added to food, and what are the benefits and harms of soy sauce for the human body? Can't you answer these questions? Then, we want to give answers to many questions.
The benefits and harms of soy sauce - general
In order to understand the full meaning of this product, you need to understand that the sauce came to us from the cuisine of eastern countries - from Japan and China. And almost no dish from these countries can do without soy sauce. But few of us have thought that soybean seasoning is not only tasty, but also the best solution for losing weight. Of course, this product has both opponents and supporters. To clarify the picture, we will look at the composition of soy sauce, as well as which sauce to choose for its effective effect.
Which sauce is better or making the right choice
Since classic soy sauce is currently found in the CIS countries, it is quite a difficult task, but a real one. First, we will look at the composition of a real, correct sauce. The absence of one or another component will already tell you about certain frauds in the manufacture of the purchased product.
Real soy sauce is rich in the following components:
- Micro-, macroelements.
- Vitamins.
- Amino acids.
- Antioxidants.
- B vitamins.
- Iron, zinc, calcium.
Nutritional benefits of soy product:
- 6.0 g proteins;
- 6.6 g carbohydrates;
- 6.6 g mono- and disaccharides;
- 5.6 g of ash.
- Energy indicator 50-70 kcal/100 g.
How does soy sauce affect humans?
Since soy sauce contains a large amount of antioxidants, this product helps the body get rid of:
- Insomnia.
- Muscle spasms.
- Edema.
- Sprains.
- Dermatitis.
Soy sauce is especially valuable for women, because regular use of this product helps women cope with menopause. It is worth paying attention to the fact that consuming soy sauce reduces the likelihood of developing diseases such as:
- Osteoporosis.
- Arthritis.
- Arthrosis.
- Mammary cancer.
- Ischemic disease.
- Atherosclerosis.
- Cardiovascular.
In addition, soybean sauce will be beneficial for men and women, as it has a fairly low protein content. Therefore, this seasoning is suitable for people who are allergic to animal proteins.
Of course, it is no secret that there are harmful modern sauces. This is due not only to the country of its origin, but also to the technology of its production, since some manufacturers, in pursuit of low cost, neglect the naturalness of the product and use flavorings, substitutes and even GMOs. All this, of course, causes quite a lot of harm to the body.
Harmful properties of soy sauce
Even if you know where to find real, natural soy sauce or can make it yourself, this does not mean that you have found the ideal elixir for your body. After all, even such a product is harmful for the following problems and diseases:
- Related to the functioning of the liver and kidneys.
- Having an allergic reaction
Attention! Soy sauce is dangerous for pregnant women due to the risk of miscarriage.
Bottom line
Of course, like any product, soy sauce should be consumed in moderation and preferably of exclusively natural origin. It is also important to buy products from trusted manufacturers, and be sure to follow the recommendations for consumption and use in dishes.
How is natural soy sauce made?
The benefits and harms of any product are determined by the content of certain substances in it. The exotic oriental sauce, beloved by many gourmets, is obtained by fermenting beans.
They are crushed and mixed with ground wheat, then mixed with water and packaged in special bags. In the sun, the fermentation process begins, during which liquid is released. It is collected, carefully filtered, and the result is classic soy sauce. The benefits and harms of the final product depend on compliance with the preparation technology. To speed up production, a starter is added to the mixture of beans and wheat, which does not affect the quality of the product. If the glass packaging says “naturally fermented,” then this is natural soy sauce. But if you find artificial colors or food additives in the list of ingredients, then the benefits of soy sauce in this case are in great doubt. In general, if a product is sold not in a classic glass container, but in a plastic bottle, then most likely it is a fake. It is also worth paying attention to its color: the liquid, if it is in small quantities, should be brown, not black.
Nutritional value and chemical composition of soy sauce
The calorie content of this oriental seasoning is low. There are only 50 kilocalories in 100 grams of sauce; there is no fat in the sauce. About 6 grams of protein and carbohydrates. Since the product is made from soybeans, it retains many of the vitamins, minerals and amino acids from this plant. Classic soy sauce contains sodium, mono- and disaccharides and, oddly enough, a small amount of ash (5.5 g).
Longevity, health and soy sauce
The benefits and harms of this product are of interest to many lovers of Japanese, Korean and Chinese dishes. We have all heard about eastern longevity. It turns out that one of the secrets to the slimness and health of Asians is the regular use of soy sauce. Scientists have proven the positive effect of “black gold” on blood circulation and the cardiovascular system, as well as its ability to block free radicals, which helps slow down the aging process and prevents the development of cancerous tumors. People who are obese and those who have allergic reactions to animal protein should generally take a closer look at soy and its derivatives. This sauce is often recommended as an alternative to table salt for those on a weight loss diet.
Soy sauce: harm and contraindications
Despite the fact that this natural product has many beneficial properties, some people should refrain from consuming it. The sauce is contraindicated for pregnant women, as it increases the risk of miscarriage and also negatively affects the formation of the fetal brain. There is also an opinion that soy - the main component of this seasoning - has a bad effect on the human endocrine system. It is also better not to include soy sauce in the diet of children under three years of age, the benefits and harms of which for children have not yet been fully studied.
Soy sauce has been used since ancient times, but still remains in demand, especially in the national cuisine of distant Asia. It is a product of fermentation of soybeans and some wheat grains in combination with special molds of the genus Aspergillus. The finished sauce is a transparent liquid of reddish-brown color with a specific, easily recognizable taste and smell.
Each Asian country has its own varieties of soy sauce, prepared according to different recipes. They look similar, but differ from each other in color, thickness, flavor, aroma and salt content.
In general, classic soy sauce is a salty liquid with a very unusual bright taste. It has the ability to emphasize and make the taste of a wide variety of dishes harmonious and refined. This feature is given to it by monosodium glutamate, contained in Asian seasoning.
Chemical composition
100 g of a high-quality, properly prepared product contains: proteins - 6.3 g, carbohydrates - 6.8 g, fats - 0.04 g, fiber - 0.8 g and 15.3 g of ash. The rest (71 g) is water. In addition to these basic substances, soy sauce contains many B vitamins, which are formed during the fermentation of soybeans and wheat:
- thiamine (B1) – 0.03 g;
- riboflavin (B2) – 0.17 mg;
- niacin (B3) – 2.2 mg;
- choline (B4) – 18.3 mg;
- pantothenic acid (B5) – 0.3 mg;
- pyridoxine (B6) – 0.15 mg;
- folates – 14 mcg.
It also contains macroelements: potassium (217 mg) and calcium (19 mg), magnesium (43 mg) and phosphorus (125 mg), but especially a lot of sodium (5637 mg). Of the microelements, this Asian product contains iron (1.93 mg), manganese (0.42 mg), copper (0.1 mg), selenium (0.5 μg) and zinc (0.52 mg).
What and how is soy sauce made from?
Natural soy sauce, which has been prepared in Asian countries for centuries, should contain only 3 or 4 components: soybeans, water, salt and in some cases wheat. This sauce is called boiled.
If yeast, wine, sugar, vinegar, peanuts, spices, alcohol, olive oil, honey, garlic and ginger powder or other ingredients are added to the main ingredients, then this is no longer classic soy sauce, but its varieties, which are called mixed.
The presence of dyes, preservatives, flavors or other synthetic substances indicates a cheap, low-quality product obtained industrially.
Traditional seasoning is prepared according to the following scheme:
- Soybeans are boiled in water or steamed.
- Then wheat flour and salt are added to them and the mixture is left to ferment.
- When the fermentation process is finished, which can take from 40 days to 3 years, the sauce is filtered and bottled in glass or plastic bottles.
In this way, 2 main types of sauce are obtained: dark, thick and rich (long-term aging) and light, liquid and lighter in taste. Often in this form, the seasoning is used as a salt substitute and flavor enhancer for dishes that have a bland taste, for example, boiled rice, traditional in Asian countries.
Calorie content of the product
Soy sauce is not a high-calorie product; its energy value is only 50-75 kcal. Moreover, this amount of calories is obtained by processing an almost equal proportion of proteins and carbohydrates in the body. When breaking down fats, which consist of oleic and linoleic acids, the body receives only 0.36 kcal.
The low energy value of soy sauce allows it to be used in the diet of people not only of normal weight, but also of overweight people. In addition, nutritionists even recommend adding it to dietary dishes as a replacement for butter, sour cream and mayonnaise to make their taste more pronounced and pleasant.
The nutritional value
Soy sauce is valuable not only for its vitamins and minerals, but also for its complete proteins, which are not inferior in quality to proteins of animal origin. They contain almost all essential amino acids:
- leucine – 0.5 g;
- arginine – 0.43 g;
- lysine – 0.36 g;
- isoleucine – 0.3 g;
- phenylalanine – 0.33 g;
- valine – 0.31 g;
- threonine – 0.25 g;
- tyrosine – 0.23 g;
- cysteine – 0.2 g;
- histidine – 0.16 g;
- tryptophan and methionine – 0.09 g.
Essential amino acids in soy sauce are glutamic acid (1.48 g), aspartic acid (0.67 g), proline (0.46 g), serine (0.36 g), alanine and glycine (0.28 g). ), tyrosine (0.23 g), cysteine (0.11 g). It is thanks to the richness of proteins, vitamins and minerals that the ancient oriental sauce is valued in many countries around the world not only as a tasty exotic seasoning, but also an extremely healthy food product.
What are the benefits of soy sauce for the body?
This product will be useful for those who suffer from cardiovascular diseases (atherosclerosis, coronary heart disease) and nervous systems, metabolic disorders (obesity and diabetes), arthritis, cholecystitis, myalgia and edema.
Its effect on the body is expressed in improving blood circulation, normalizing sleep, the ability to prevent the appearance of tumors and delay their growth, and stop the rate of natural aging of the body. This seasoning is also recommended for use by people who are allergic to animal proteins.
For men, constant consumption of soy sauce will help avoid strokes and heart attacks, age-related degenerative neurological diseases and cancer.
The benefit of the sauce for women lies in the phytoestrogens present in it, which:
- regulate the menstrual cycle and reduce its pain;
- reduce the likelihood of breast cancer and osteoporosis;
- allow women to stay young longer;
- minimize the severity of negative manifestations of menopause.
For children, soy sauce is useful as a good source of antioxidants, of which it contains tens of times more than citrus fruits. But you can give it to children only starting from 3 years old, and only if there are no allergies or problems with the gastrointestinal tract.
Harm and contraindications
The seasoning is harmful if consumed in excess, as it contains a lot of salt. As a result of intensive intake of salt into the body, salt can be deposited in the kidneys in the form of stones or provoke hypertension. A negative effect of large portions of sauce on the thyroid gland has also been noted.
Even more harmful is a low-quality cheap product, which is obtained not as a result of natural fermentation of beans, but by hydrolysis of soy protein, which accelerates the fermentation process. The benefit of it is questionable, and the harm is that it contains carcinogens that contribute to the development of cancer.
People who are allergic to soy or wheat proteins, gastrointestinal diseases, or pregnant women should not eat soy sauce.
Soy sauce can be bought in almost any supermarket or grocery store today. But how not to make a mistake with your choice? To purchase a truly high-quality product, you need to adhere to the following rules.
- The sauce should be poured into a light glass container, not a plastic container.
- Be liquid, almost like water, not thick like syrup, and clear, completely free of any sediment.
- The seasoning should contain only soy, wheat, salt and water. All other ingredients indicate that this sauce is not prepared according to the classic recipe.
- The label must indicate a protein content of at least 7%, indicating that a sufficient amount of soybeans was used to prepare the seasoning.
- The composition should not contain any artificial additives.
- A quality product cannot be cheap, so you should keep this indicator in mind.
Kikkoman Hollandaise sauce, prepared according to a Japanese recipe that is more than 300 years old, as well as “Classic” from the Russian brand Sen Soy, and “Classic” from the American company Heinz meet these criteria.
How to use the product correctly
Dark aged sauce is used mainly as a marinade for meat, poultry and fish or served with sushi and rolls.
Light and liquid is added to salads, pasta, various dishes from seafood, vegetables, meat, fish as a liquid seasoning or gravy is made on its basis, such as mushroom, mustard, shrimp or fish.
DIY soy sauce
It is clear that you can prepare natural soy sauce “according to all the rules of art” only if there is a fungus present, which is quite problematic in our conditions. But you can make a simple and affordable variation of it, the ingredients for which can be found in every kitchen.
To prepare it you will need:
- 100 g soybeans;
- 1 tbsp. l. flour;
- 2 tbsp. l. butter;
- 2 tbsp. l. chicken broth.
The cooking process is simple. First you need to boil the beans and grind them into puree. Then add butter, broth, salt to taste and flour to the resulting mass. Mix everything thoroughly, put on the fire and, stirring constantly, bring to a boil. When the mixture has cooled, it can be served with rice, pasta, meat and other dishes.
Use in cosmetology
The sauce can be not only a food product, but also an ingredient for homemade cosmetics. To do this, just add a little liquid to homemade face or hand creams, after using which the skin will acquire a healthier color, become soft, elastic and smooth.
The sauce can also be added in small quantities to hair masks. After using them, the strands will become shiny, silky and elastic.
Soy sauce is a masterpiece of Asian cuisine that deserves to be known better. This is an excellent seasoning that can be added to everyday dishes and give them a bright and unique taste. When used correctly, it can bring invaluable benefits to the body, but only if it is natural and of high quality.
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