Soy sauce is a popular condiment and seasoning sauce, especially in Chinese and Japanese cuisine, but it may not be suitable for all diet plans. If you're adjusting your diet to reduce salt, avoid gluten or eliminate soy, coconut aminos may be a good alternative. This article takes a look at what the science says about this increasingly popular soy sauce substitute and explains why it may be a healthier option. What Is Coconut Aminos and Is It Healthy?
Coconut aminos is a salty, savory seasoning sauce made from the fermented sap of coconut palm and sea salt. The sugary liquid is used to produce a variety of food products. Coconut aminos is similar in color and consistency to light soy sauce, making it an easy substitute in recipes. It's not as rich as traditional soy sauce and has a milder, sweeter flavor. Yet, surprisingly, it doesn't taste like coconut. Coconut aminos source may be a good option for people with certain dietary restrictions. It's soy-, wheat- and gluten-free, making it a healthier alternative to soy sauce for those with certain allergies or food sensitivities. People often avoid soy sauce due to its high sodium (salt) content. Coconut aminos has 90 mg of sodium per teaspoon (5 ml), while traditional soy sauce contains about 280 mg of sodium in the same serving size. If you're trying to reduce sodium in your diet, coconut aminos may be a good lower-salt substitute for soy sauce. However, it's not a low-sodium food and should still be used sparingly, as the salt adds up quickly if you eat more than 1-2 teaspoons (5-10 ml) at a time.
Does It Have Health Benefits?
Some popular media outlets claim that coconut aminos has a wide array of health benefits, including reducing your risk of heart disease, managing blood sugar and promoting weight loss. Research supporting these claims is sorely lacking. Many of the health claims are based on the fact that raw coconut and coconut palm contain several nutrients known to have a positive impact on health
Some of the nutrients present in coconut palm include potassium, zinc, magnesium and some antioxidant and polyphenolic compounds. Coconut aminos is a condiment frequently used in place of soy sauce. While not a rich source of nutrients, it's lower in salt than soy sauce and free of common allergens, including gluten and soy.
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