So I was at lunch the other day with a fellow foodie and health aficionado and as I pulled out my travel bottle of Tamari (Gluten Free) from my bag to use with my sushi, she shared some interesting things about soy sauce, Tamari and Bragg's Aminos. And quite frankly, I was shocked.
Now I am a very religious label reader and a very thorough researcher when it comes to what I eat and put in my body and I had no idea Bragg's; which I had recently switched to, possibly had corn syrup and caramel coloring added. Why.... because it is not listed on the label.
Bragg's and Tamari have both been trashed in my house and replaced with Coconut Aminos. I was introduced to Coconut Aminos through a recipe which is posted on my blog.
So here are the pros and cons of all four and a link to the entire story for your enjoyment later.
Pros: Soy sauce has a potent flavor, and is rich in antioxidants, isoflavones, and protein. Provides vitamin B6, which is important in forming good mood neurotransmitters. The isoflavones may help prevent heart disease, and lower the risk of osteoporosis. Some studies have suggested that it may provide some benefits to the digestive tract, with probiotics that support the growth of friendly bacteria in the gut. The antioxidant density has also been compared with that of red wine.
Cons: It’s high in sodium—about 1,000 mg per serving. For those watching their blood pressure or other health conditions, it may not be the healthiest option. Soy sauce naturally contains MSG, which is produced during the fermentation process. Because it’s not added, it may not be on the ingredient list. The soybeans and wheat used to make the sauce may be contaminated with GMO crops. Because of the wheat content, the sauce contains gluten, which may affect those with gluten sensitivities. Soy is also a common food allergen.
Pros: Provides niacin (vitamin B3), manganese, and mood-enhancing tryptophan, and contains more protein than regular soy sauce. Other health benefits are similar to regular soy sauce. Smooth, rich flavor is great in soups, salad dressings, and in a range of other dishes in place of salt. Though some tamari sauces have some wheat, you can find wheat-free versions that work for a gluten-free diet.
Cons: Tamari is still high in sodium, though there are some reduced-sodium options that may be around 700 mg per serving. Check the nutrition facts. It also contains MSG, and may be an allergen to those who are sensitive. You can find MSG-free options. The soybeans used may also be GMO crops.
BRAGG'S Liquid Aminos
Pros: Gluten-free, and GMO-free. Still may contain naturally occurring MSG. A good source of protein with healthy amino acids. Works as an alternative to soy in most recipes.
Cons: This type of sauce is sometimes called “chemical soy sauce” because it’s made by a chemical process rather than with natural bacterial and fungal cultures. Some caution against using it because it is a so-called “artificial” sauce. Though often advertised as having less sodium than other soy sauce options, check labels—some comparisons have found that it contains about the same amount or even more. Be particularly careful about “serving sizes”—they may be lower than what you’re seeing on regular soy sauce. Some say the flavor, as well, is not as good as fermented soy sauce.
Pros: Gluten-free. Soy-free. Lower sodium option. Contains a higher level of 17 amino acids, which may contribute to heart health, digestive health, and mood stabilization. Also contains vitamins B and C, and various minerals.
Cons: Couldn’t find any!
So you decide what is best for your health....... #RUhealthy