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A few weeks ago I did a snapchat tutorial for this delicious chicken teriyaki stir-fry and also shared the picture on Instagram. I was surprised how many people asked me about aminos and what those even were!
Today’s post is all about what exactly are liquid aminos plus why it’s better than soy sauce.
First, I do NOT use soy sauce. I haven’t for probably six or seven years. It has so much sodium in it, and is usually very processed. Two things I try to avoid.
Soy sauce it such a key ingredient in Asian cooking, and it has such a great flavor that is needed for those types of dishes.
So, is there an alternative?
YES!
I use liquid aminos all the time at home for Asian cooking. So, what exactly are liquid aminos?
Regular liquid aminos, like Bragg’s, contain around 16 amino acids and they are derived from non-gmo soy beans. This makes it better for you in a few ways. First, it isn’t genetically modified and it has less sodium than regular soy sauce. Another small bonus on using Bragg’s liquid aminos is the protein. It has about 0.5 grams of protein per teaspoon. This isn’t a large source of protein, but it is definitely there. Aminos are proteins, which is why this product is called “liquid aminos” 🙂
These small details make it a better alternative to soy sauce. Anytime I can eliminate a genetically modified substance from our diet, I will do so.
Now, here is the deal. Bragg’s Liquid Aminos are still made from soybeans. Soy can have many bad side effects, and should be avoided if you are on a special diet.
There is also information in the medical field on how soy may be disrupting your hormones. Unfortunately, there are very few naturally derived sources of soy. Check out this video and article about the use of hexane in making natural soy products.
So, is there another alternative to liquid aminos?
There is! Coconut aminos are another fantastic option. Since it is not made from ANY soy, it is an even better option.
Coconut aminos are made from coconut sap, so it resembles soy sauce in texture and flavor. Coconut products make such a great substitute from so many different processed foods like dairy, sauces, creams, and even soy sauce!
You might be wondering why I would even use regular liquid aminos when coconut aminos appear to be an even better option. Well, my husband is REALLY picky about all my healthy substitutes and he does not like coconut aminos.
I just make do using Bragg’s liquid aminos for him which he likes. The key is small quantities of anything that contains sodium or soy.
Chemist Tips on Liquid Aminos
Coconut aminos are my number one suggestion for those needing a soy sauce alternative. It is a little pricier, but health wise is better for you. I buy this on Amazon for cheaper. This brand has many other neat substitutions you can find below.
Second would be to use Bragg’s Liquid Aminos since this is non-gmo, contains protein, and less sodium. Still a much better option than traditional soy sauce.
One thing I get asked all the time as a chemist is what foods I avoid? My first answer is moderation. You would be amazed how much consumption of something it would take to affect your body.
I avoid as much processed food as possible since I have rheumatoid arthritis. I made that lifestyle change about 6 or 7 years ago, and it made such a difference for arthritic flares. I also try to avoid dairy since that also triggers flares for me. However, I love frozen yogurt, so I still enjoy that treat every now and then.
I also try to incorporate as many natural, plant based foods as I can.
My husband has many health problems with his digestive system, so I always make substitutes when I can. That includes making healthier Asian foods for him (which is absolutely loves). So, I swap out soy sauce for him when possible.
This post was requested from readers, so I hope you enjoyed. Feel free to let me know if you have any other questions for a post!
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Alexis is an investigative chemist sharing her expertise in cleaning, skincare, gardening, and home hacks. She personally tests out products like the best skincare products or home products then shares not only the science behind how it works, but also her personal results. She is the mom of two living in Texas with her husband. Find her on Instagram for fantastic videos, tips, and behind the scenes.
I had no idea there was an alternative to soy sauce! Good to know, especially since any time I make something with rice I’m almost always using soy sauce! <3, Pamela Sequins & Sea Breezes
I use coconut aminos for all my asian cooking cooking now and liquid aminos for my hubby. Either way, so much better for you than soy sauce. But you just can’t replicate that flavor, ya know? So I really live by this stuff 🙂
This is pretty darn awesome. It wasn’t until a few weeks ago that I even HEARD about liquid aminos. I love asian-inspired food but I don’t like to cook it at home because soy sauce is so unhealthy… but this looks like a great way to curb that a little.
This is such a great alternative for healthy cooking! I make Asian foods all the time and this has been a lifesaver 🙂
This is so cool! I’ve never heard of this! Thanks for sharing this information.
It is such a great alternative!
Do you know if using Bragg’s would trigger a baby’s soy allergy since it’s less processed and non-GMO? My baby is sensitive to dairy and they suggested we eliminate soy as well just in case…I have Bragg’s in my fridge and am dying to make some Asian cuisine but haven’t yet…just curious if you know any differences in tolerance when it’s non-GMO and “healthier” soy. 🙂
I also have a problem with soy, so I don’t really use Bragg’s for myself. Even though it is non-gmo it is still soy derived, so I think your baby would still have a problem with it since it is soy based. The coconut aminos is completely soy free, so that is my favorite option when I want to use something! 🙂
YUM! I’ve always hated how much sodium is in soy sauce, this is a fantastic alternative 😀
Green Fashionista
Yes such a great alternative for sure!
Happy Monday! Hope all is well. Thanks for the info about liquid aminos vs soy sauce. You realize, I’m a full-blood Chinese girl so soy sauce was part of my diet growing up. I use low sodium soy sauce, but rarely now. I’m curious about the liquid aminos, though. I think you know that soy sauce sometimes contains gluten, so those who are G sensitive should be very careful about soy sauce. Do liquid aminos contain G?
Yes, so many soy sauces are full of fillers that contain gluten, so it can definitely be an issue for gluten intolerance people. This Bragg’s doesn’t contain gluten since it is just non-gmo soy beans. And the coconut aminos is free of all things, so it is great!!
Actually, wheat is used for its flavor in soy sauce. Certain Japanese soy sauces are 50/50 fermented soy and wheat.
Each time I come here I learn something new
That’s great Jon-Anne!! 🙂
Thanks so much for sharing! I do like soy sauce with certain things, but it’s true there is so much sodium. That’s awesome there are some good, healthy alternatives.
This is definitely a great healthy alternative to use!!
WOW! Good to know. I cook stirfrys quite often using low-sodium soy sauce but will have to reconsider based on your review!
This is definitely a much better way to enjoy that soy sauce flavor!!
I’ve been doing research into soy sauce alternatives and I keep seeing this information that liquid aminos are lower in sodium than soy sauce but I’m not understanding how. I’m using Bragg’s nutritional info for this but it’s about the same across the board. They have ~330mg of sodium per 5mL. Most soy sauces have ~1000mg of sodium per 15mL. The math here isn’t difficult. There are around 990mg of sodium in 15mL of Bragg’s, which is pretty much the same as soy sauce. I assumed that you would use a lower ratio of aminos to soy but every recipe I’ve seen suggests that you use the same amount since they are a comparable ingredient. So not only do liquid aminos get away with nutritional information manipulation (by using a lower serving size to hide their sodium contents) they are the least natural soy sauce alternative, being almost entirely man-made. Am I missing something here or has the entire “healthy food” community gone mad? I can’t find any health blogs talking about this and I repeatedly see how liquid aminos are a great, low sodium alternative to soy sauce.
They typically do have a similar sodium count since both come from soy. The biggest benefit in liquid aminos is they are non-gmo and gluten-free. Regular soy sauces are more processed, and usually contain wheat like kikkoman brand. For lower sodium, you can try the coconut aminos mentioned.
Soy sauce seems to have a very low Isoflavone content: 0.32mg per cup compared to “soybeans, mature, boiled” at 110mg per cup.
https://www.hsph.harvard.edu/nutritionsource/soy/#:~:text=Soy%20is%20unique%20in%20that,estrogenic%20or%20anti%2Destrogenic%20activity.
But don’t you say in your post that liquid aminos are a low sodium alternative? Was that incorrect?
Liquid Aminos are characterized as a low sodium alternative by the brand, so yes this is correct