How to choose soy sauce? Benefits and harms to our health

Soy sauce is a tasty addition to side dishes, vegetable, fish and meat dishes.

The opinions of nutritionists regarding this product are divided, and in order to understand its effect on the weight loss process, it is necessary to consider the composition, energy value and properties.

Let's figure out whether it is possible to use soy sauce on a diet and whether the product will harm the weight loss process.

Composition and nutritional value

Soy sauce is the heritage of the national cuisine of Japan. The original product is obtained by fermenting soybeans, and special cultures of yeast fungi are involved in this process.

The resulting liquid has a dark brown color and a spicy aroma. The sauce, produced using traditional technology, has a simple composition including soybeans, salt and wheat.

The heritage of Japanese cuisine has a low energy value - only 50 calories per 100 grams of product. It contains no fats. Carbohydrates and proteins account for 7 grams of product out of 100.

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Contraindications for use

Soy sauce can bring not only benefits, but also harm.

A properly prepared product has no contraindications other than allergies, but a low-quality product can cause significant harm to the body.

The content of a large amount of salt in the product is the cause of contraindications:

• obesity;
• renal failure, kidney disease;
• child's age under 5 years;
• protein metabolism disorder;
• allergic reaction.

Myths and truth about this popular seasoning

Today, the popular addition to dishes is sold in stores under various brands, and most of the products offered have nothing to do with natural soy sauce. If, upon careful study of the label, the buyer finds yeast, herbs, peanuts (peanut) flour, sugar, then such a seasoning will not be healthy.

Important! In addition to the above ingredients, unscrupulous manufacturers may add flavor enhancers to soy sauce, such as sodium nitrite, flavorings and preservatives. At the same time, they are trying to present such a product as a natural sauce, which is not true. Truly natural soy sauce must be made according to a traditional recipe.

Soy sauce is interesting because it is shrouded in many myths that have nothing to do with reality.

The most popular myths associated with the product properties:

1. Soy sauce is inexpensive. This statement has nothing to do with the truth, since the production of a natural product obtained by fermenting soybeans requires significant labor and time. Therefore, it cannot be cheap. If the price of a product sold under the guise of soy sauce is suspiciously low, then you shouldn’t buy it, and it’s even better to familiarize yourself with the composition of the product (read the label) in order to cast aside all doubts.
2. The product must contain a large amount of protein. This is a correct opinion, since 100 grams of the genuine product contains at least 7 grams of protein.
3. Natural sauce spoils quickly. This is not true, since the product is obtained through the fermentation of soybeans, thanks to which the sauce without preservatives can be stored for several months or even years.

The distinctive features of the natural product include:

• composition including only 3 components;
• packaging in glass containers;
• price corresponding to the market price.

Expert opinion

Evgeniy Kislitsa

Practicing surgeon. Certified massage master. Two-time vice-champion and heavyweight champion of regional kettlebell lifting competitions.

It is much more profitable for the manufacturer to sell soy sauce in plastic packaging than in glass packaging. After all, making plastic containers is much cheaper than making a glass bottle. However, this may not only change the taste of the sauce, but also pose a health risk when consuming such a product. This is due to the fact that plastic can enter into chemical reactions with soy sauce itself. As a result of such reactions, substances are formed that can change the quality of the sauce itself and even harm the health of the person who consumes such soy sauce. Unlike plastic, glass is unable to enter into chemical reactions with the components of soy sauce, which is why glass containers do not affect the taste of the sauce and are the safest packaging option for it. Therefore, it is better not to purchase sauces in plastic containers, but to opt for glass ones.

Where is it used

The sauce can be added to rice, rolls, fish, and meat.

What is healthier - soy sauce or salt? Can they completely replace it? The sauce contains much less sodium than sea or table salt.

Therefore, it is healthier . Any salt can be replaced with sauce.

Application in cooking: interesting recipes

• Turkey. To prepare the dish you will need to take turkey - 900 g, honey - 2 tbsp. l., main component - 0.25 cups, garlic - 4-5 cloves, sesame oil / apple cider vinegar - several tbsp. l., ginger - 1 tsp., black and cayenne pepper, olive oil is added to taste. Wash the fillet and cut into pieces. Mix the sauce, oil, spices, vinegar, ginger, garlic, and oil in a bowl. Dip the turkey meat well into the mixture, cover the bowl with film and place in the refrigerator for several hours. Well-marinated meat can be fried in a frying pan or baked in the oven.

  Fry for 5 minutes on each side until golden brown. The cooked turkey can be served with rice or potatoes.

• Chicken. It is believed that chicken fillet is quite difficult to cook, because the meat becomes tasteless and dry. This is far from true. If cooked correctly, it will be juicy and tasty.
  To prepare, you will need to take mayonnaise - 2 tbsp. l., chicken fillet - 0.5 kg, sauce - 2 tbsp. l., garlic - clove, egg - 1 pc., breadcrumbs. The chicken must be cut into small pieces (thickness should not exceed 1.5 cm).

  Now let's prepare the marinade. To do this, mix mayonnaise, garlic, soy sauce. Mix the meat very well in the marinade and leave for 30 minutes. Whisk the egg and add just a little salt.

  Mix the egg with the chicken. Roll a piece of chicken in breadcrumbs and place it in a frying pan. Fry the fillet over the fire until golden brown. Now you need to prepare the side dish. The dish can be served to the table.

• Chicken with vegetables. The dish is simple but incredibly tasty.
  To prepare, you will need to take chicken - 400 g, cherry tomatoes - 10 pcs., potatoes - 600 g, carrots - 1 pc., chili pepper - 1 pc., onion - 2 pcs., spices/garlic/soy sauce added to taste. The chicken must be cut into small pieces. Place them in a bowl and pour the sauce over them.

  Add garlic and spices to taste . The meat needs to be marinated for half an hour, or even better - 2-3 hours. Remove the chicken and place it in a baking bag.

  Vegetables are also cut and placed in a bag. Tie the edges of the bag and make several holes at the top. The meat needs to be baked in the oven for about an hour, then transferred to a plate.

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Does salt replace

The seasoning is, indeed, included in the list of products that replace salt in the diet. In excess amounts, soy sauce leads to a change in the fluid balance in cells and intercellular space, which causes severe thirst, increases the load on the cardiovascular and urinary systems, which harms their function and health, and can lead to the formation of edema (including easily noticeable swelling on the face). If a person prepares food by adding soy sauce, then it is better to remove salt or other components that emphasize the taste of dishes from the menu.

Benefits and harms

When losing weight and eating properly, only natural soy sauce is used, because only in this case will it benefit the body. In addition, amino acids are necessary for the normal existence of all cells in the body and for the formation of new ones, this is especially true for muscles, which are the main consumer of protein in the body. Due to the content of antioxidants, it neutralizes free radicals that cause aging of the body. It also allows you to reduce the consumption of table salt, which reduces the load on the cardiovascular and urinary systems, the adrenal glands, which allows you to prevent many diseases and slow down the progression of existing diseases.

Expert opinion

Evgeniy Kislitsa

Practicing surgeon. Certified massage master. Two-time vice-champion and heavyweight champion of regional kettlebell lifting competitions.

Due to the presence of antioxidants in soy sauce, its use in reasonable doses allows not only to fight premature aging of the body, but also reduces the likelihood of the formation of malignant neoplasms (very roughly speaking, cancer). This is due to the fact that antioxidants prevent the formation of peroxides (which are free radicals) during lipid (fat) peroxidation reactions. And since peroxides themselves can lead to the formation of “defects” in DNA molecules, free radicals can cause cell mutations. And the more DNA molecules are damaged, that is, they have “defects” in their structure, the higher the likelihood of a mutant cell appearing. Such a cell can divide (multiply) uncontrollably, and all its descendants will also have “defects” in the structure of their DNA molecules, which is why these cells will be mutant from the very beginning. In addition, mutant cells can grow indefinitely and live much longer than normal ones. As the population of mutant cells grows, a malignant neoplasm develops. And antioxidants prevent the formation of peroxides, which is why the risk of getting cancer is much lower.

The product is useful to people:

• having an allergy to animal protein;
• suffering from diabetes, but only in the case of non-insulin-dependent diabetes, and when soy sauce is prepared according to a traditional recipe and does not contain chemical additives and sugars;
• with a number of diseases of the cardiovascular system;
• with some diseases of the urinary system.

Important! You can benefit from soy sauce only if you use it in moderation.

Soy sauce is contraindicated for people prone to developing thyroid diseases. The negative impact of the product is that, due to the content of isoflavones, it can affect human hormonal levels. For this reason, soy sauce is not recommended for pregnant women.

Abuse of seasoning can cause problems with the kidneys, heart, and adrenal glands, since the product is rich in salt.

Attention! If you have problems with the kidneys, cardiovascular, or endocrine systems, then before you start consuming soy sauce, it is recommended to consult your doctor, because if there are pathologies of these organs and systems, consuming soy sauce can be harmful to your health.

Should I use it or not?

Consuming natural soy sauce in moderation (no more than two tablespoons per day) will fill your diet with vegetable protein, amino acids, mineral salts and antioxidants.

A surrogate product will add not only extra calories to food, but also preservatives that have a negative impact on health. In addition to preservatives, by consuming such a sauce, you can also get a solid dose of flavor enhancers, dyes and other food additives that do not always have a positive effect on health. It is believed that counterfeits contain carcinogens that provoke an increase in the number of abnormal cells and the development of cancerous tumors. Therefore, such a product should be resolutely abandoned.

When losing weight

If you understand whether it is allowed to use soy sauce when losing weight or not, then it all depends on the volume of the addition to the dishes eaten.

You can eat soy sauce when losing weight, but only in an amount equivalent to one tablespoon of the product per day. It is recommended to add seasoning to unsalted side dishes and vegetable salads allowed by the diet.

You can eat soy sauce during a diet only in the first half of the day, since it is rich in salt, which overloads the cardiovascular system, kidneys and adrenal glands, which can manifest itself as urinary disorders, leading to edema and a slowdown in metabolic rate, and in the presence of pathologies of these organs and systems can lead to the development of health-hazardous conditions.

Eating right

In a menu based on the principle of proper nutrition, an amount of soy sauce corresponding to two tablespoons is introduced.

Important! With proper nutrition, it is allowed to add spicy additives to side dishes, meat and fish dishes. It is preferable to eat food with it in the first half of the day.

What will nutritionists say?

The famous Russian nutritionist Alexey Kovalkov included natural soy sauce in his original weight loss diet, based on a balanced intake of proteins, fats and carbohydrates. This product is a natural source of vegetable protein, as well as a tasty addition to dietary dishes.

Leading nutritionists unanimously oppose soy sauce substitute, since such an additive only brings harm to the body and unnecessary calories.

Main conclusions

1. This authentic Japanese food supplement contains only 3 ingredients – soy, salt and wheat. Spices, sugar, preservatives are signs of a fake product.
2. Natural sauce is introduced into the diet in quantities of up to two tablespoons.
3. The supplement is not included in the menu if there are disorders of the thyroid gland. Children under 3 years of age and pregnant women are also prohibited from consuming this product.
4. It is preferable to eat dishes with soy sauce in the first half of the day, since the spicy liquid is rich in salt.
5. If you have diseases of the cardiovascular, urinary, or endocrine systems, before you start consuming soy sauce, especially on a diet, it is recommended to consult your doctor, because in some cases its use can have a negative impact on your health.

The use of soy sauce in cosmetology

Oddly enough, the sauce is even used for cosmetic purposes. Hair masks are made from it.

For the simplest recipe you will need:

• 2 tablespoons of oil, olive or vegetable;
• the same amount of sauce;
• egg.

All components are mixed and applied to damp hair. Keep the mask on your head for an hour. Then wash off with shampoo, preferably neutral. It is recommended to make this mask 2 times throughout the week, for a whole month.