Why is soy sauce bad for weight loss? Myths and facts about soy sauce and weight loss.  Almost all essential and non-essential amino acids are present in soy sauce

Soy sauce is perhaps the most popular ancient sauce in the world. Its history began in Japan, about 2000 years ago, the mention of the sauce has survived in China, subsidized 3000 years ago. To date, the sauce has not lost its position at all, and is still the most common in Asia, not a single dish or meal is traditionally complete without it. Soy sauce is a product of fermentation (fermentation) of soybeans. Under the influence of the fungus Aspergillus, the mixture of beans and water is fermented into a dark, almost black liquid with a characteristic odor.

Making soy sauce

The cooking process is quite complicated, and takes from 40 days to 2-3 years! Soybeans are boiled in water until softened, after which flour from roasted barley or wheat grains is added. The resulting mixture is poured into sealed containers and left to ferment. The taste, color and cost of the final product depends on the fermentation period. Light sauces, the fermentation of which was not so long, about 40 days, are mainly used for cooking. Dark sauces, which have been fermenting for 2-3 years, have a rather pungent smell, rich taste, and are used for marinating meat, or serving for so many different dishes.

soy sauce calories

The product is considered low-calorie, only 50.6 kcal per 100 ml. The nutritional value of the finished product is: carbohydrates - 6.6 g, proteins - 6 g, fats - 0 g. In addition, soy sauce contains many mineral elements, amino acids and vitamins. During the fermentation process in soy sauce, natural glutamic acid is produced, thanks to which the sauce has the quality of enhancing the taste. Scientists have made an amazing discovery, it turns out that soy sauce can slow down the aging process of human cells by blocking free radicals. Improves blood circulation, the work of the cardiovascular system, prevents the occurrence of cancerous tumors. Probiotics improve digestion and the absorption of numerous nutrients. The opinion of nutritionists about the sauce is divided, some consider it an excellent product that can replace salt, creating diets based on it, such as Salt-free diet. Others refer to it as a harmful product that must first be eliminated from your diet.

Is it possible to use soy sauce when losing weight?

We will try to be objective and consider a number of undeniable advantages of the sauce.

• 100 ml of sauce is only 50.6 kcal, which makes it an excellent dressing for salads and other dishes
• Probiotics stimulate the digestive system
• Replacing salt with soy sauce will help remove excess fluid from the body.
• The sauce goes well with lean protein foods.
• Slows down the aging process of cells, which, of course, affects the appearance of the skin and the general condition of the body

Opponents of soy sauce note one of its main drawbacks - GMO products are often used in cooking, or the cooking recipe is violated, low-quality flavors, alkali and other harmful components are used to speed up the process.

How to choose a quality soy sauce?

• Choose expensive brand name sauces such as Kikkoman, Heinz, Blue Dragon
• Carefully study the method of preparation on the label, it should be only natural fermentation
• Ingredients must be only natural, soybeans, water, fermentation bacteria supplement, probiotics or miso paste

Soy sauce is an extremely healthy product, but it should be consumed in moderation. If you use it instead of salt, then this is 2 tablespoons per day, if as a sauce, no more than a tablespoon per day.

The popular soy sauce has not only a pleasant taste, but also great benefits for the body. It is often used in various diets for weight loss in their diets. Features of the composition of the seasoning - low calorie content, high content of vitamins. The piquant product is an excellent substitute for other dressings, especially sour cream and mayonnaise. Nutritionists do not give an unambiguous answer whether it is worth using it in food. Find out the benefits of using it, how to choose a quality sauce.

What is soy sauce

Dark liquid has a sharp specific smell, salty taste. Natural soy sauce for weight loss is often used. Asian traditional product used to be considered exotic. Recently, it is popular not only in our country, it is distributed throughout the planet. It will not be difficult for you to find and buy a quality product in the supermarket.

What is soy sauce made from?

Many housewives are wondering how to prepare such a dressing. However, this product is only the result of the fermentation of soybeans. Special fungi of the genus Aspergillus contribute to the process. The composition of soy sauce - beans, water, roasted wheat or barley flour. The preparation of a natural product can take a long time: from 40 days to 3 years. The beans are mixed with water, fried flour is poured into the mixture, placed in a closed container, left to ferment without oxygen. The taste, color, consistency of the final product depends on the fermentation time.

Some manufacturers use a different cooking technology. Its scheme is simple: soybeans must be cooked for some time in a strong inorganic acid (sulfuric or hydrochloric), then it is quenched with alkali (sodium hydroxide). Such a dressing will cost inexpensively, but in terms of taste it will be significantly inferior to natural. Plus, the content of carcinogens in the product is too high. If such a fake is added to food daily during cooking, the risk of malignant tumors in the body will increase.

Due to the set of nutrients, soy sauce is recommended for vegetarians. It is known about the content of a huge amount of antioxidants (10 times more than in red wine). Chemical composition of natural sauce:

• macronutrients;
• trace elements;
• essential amino acids;
• fat-soluble vitamins (A, E, D, K);
• all B vitamins.

The benefits and harms of soy sauce

Much is known about the benefits of Asian soy dressing for weight loss, because it contains a large number of biologically active substances that have a beneficial effect on the human body. A natural classic product can replace fatty, high-calorie mayonnaise. However, gas station is not famous for its unified taste. Benefits of Soy Sauce:

• due to the large number of antioxidants, the human body ages later;
• use is the prevention of cancer;
• has a sedative effect, relieves headaches and insomnia;
• contains a large amount of protein that improves digestion;
• recommended for use by people with heart disease, helps to recover from a heart attack.

Even considering the benefits of this product, it will be mistaken to consider dressing as a medicine. A spicy additive to a dish can harm the body, so you need to be extremely careful when using it. Abuse can be hazardous to health. Harm of soy sauce:

• carcinogens contained in cheap gas stations can lead to cancer;
• daily use is fraught with the risk of hypertension, the appearance of kidney stones, since the dressing contains a large amount of salt;
• oppression of reproductive function in men.

How much salt is in soy sauce

Not everyone knows the considerable salt content in soy sauce: 100 grams of liquid dressing accounts for 4 grams of table salt. Experienced nutritionists, sports trainers advise eating it to maintain water-salt balance. This is especially important during periods of intense training. But when using soy dressing, you need to give up salt (sea, table) in other dishes, otherwise there is a risk of disruption of the kidneys.

How many calories in soy sauce

The product is low-calorie, so it can be safely used by those who seek to lose weight or adhere to a certain weight. The dressing contains no fat at all. The calorie content of soy sauce is only 50 kcal per 100 g. This serving contains 6 g of protein and 6.6 g of carbohydrates. It is advisable to use this product for people whose body cannot absorb animal protein.

Is it possible to have soy sauce on a diet

When asking a trainer or nutritionist if you can eat soy sauce on a diet, it's easy to get different answers. A low-calorie product with a high content of vitamins, it has an excellent taste, it is excellent as a dressing for hot dishes and salads. There are many sources where they do not prohibit the use of soy sauce when losing weight. By replacing salt with a dressing, you can remove excess moisture from the body. Keep in mind that you can take no more than one tablespoon of natural soy sauce per day.

Buckwheat diet with soy sauce

You can use soy sauce on a diet for weight loss for dressing dishes. The most popular buckwheat diet among women lasts 14 days. During this period of time, it is necessary to consume boiled buckwheat groats without salt daily. In the diet, low-fat yogurt, kefir, fruits in a small amount (except bananas and grapes), still water, tea, coffee are allowed. The cereal is very useful, a pleasant result will be visible in 2 weeks. Not everyone can refuse salt, a great alternative to it is soy sauce for weight loss. They should season the buckwheat a little.

Soy Sauce on the Dukan Diet

An ideal option for women who want to lose weight quickly is the Dukan diet. 4 phases are determined in it: Attack, Cruise, Consolidation, Stabilization. This protein diet is one of the most effective ways to lose weight without being too restrictive in your diet. In the Attack phase, which lasts 3-10 days, you need to load your body with proteins, then the kilograms go right before your eyes. You can eat as much as you like, but only allowed foods. The cherished list is headed by soy dressing. Further phases of the diet are already going to consolidate the result.

Soy sauce on a salt-free diet

An effective way to lose weight by removing excess water from the body is a salt-free diet. The menu is varied, there are hated soups, lean meat (turkey, rabbit, chicken breast), fish of different varieties, fruits, vegetables, milk, eggs, kissels, compotes, jelly. The diet prohibits the addition of any salt to food. It is unpleasant to eat insipid food, but the use of fermented beans will save the day. With soy sauce for weight loss, you can not only season salads from fresh vegetables, but also soups, stews.

Rice diet with soy sauce

A monocomponent rice diet helps to lose up to 5 kilograms of excess weight and make the body slim in just a week. The principle behind this diet is simple. For the entire period of the diet, you need to eat only boiled rice, give up salt and sugar. The only condiment allowed is soy sauce. Each serving of cooked rice groats by weight should not exceed 100 g. The diet includes vegetable broth, mushrooms, nuts, fresh vegetables. It is important to drink liquid, the total volume of which should be 2 liters (including water, yogurt, kefir). Such a diet can be considered balanced.

How to choose a good soy sauce

Using simple rules, you can choose a classic soy sauce for weight loss on supermarket shelves. A quality product guarantees a rich taste, it will positively affect the health of your body. An exotic supplement has a certain list of useful properties. In order not to fall for a fake, you need to learn how to distinguish a classic sauce from a fake.

• Natural soy sauce will not be cheap. Choose a product of an expensive well-known brand in a glass container.
• Inspect the packaging carefully. The label should be well read, not be in glue, the expiration date should be visible and printed with a factory stamp.
• Pay attention to the technology used to prepare the product you are purchasing. Buy one that is made by a natural fermentation process.
• Listen to the reviews of friends.
• Look at the ingredients on the label. There you should find natural beans (substitution for miso paste is allowed), water, flour and microorganisms that cause fermentation.

Contraindications

Not all lovers of this dressing know the contraindications of soy sauce. There is a reason for this: they are practically absent in a natural product. It is important to know that in some cases, dressing can cause allergies. The cause of such a reaction is often the individual intolerance of the components. It is undesirable to use spicy dressing:

1. pregnant women, during breastfeeding;
2. small children;
3. people suffering from acute renal failure and disorders of water-salt metabolism.

Video: Soy sauce with proper nutrition

Soy sauce is a recognized condiment favorite in many countries around the world. Not so long ago, on our table, he was rather a guest from the East, but now many of us are accustomed to generously spice all kinds of dishes with him, giving them piquancy. A natural quality product contains a minimum amount of calories and fats and can be a useful salt substitute. For this, he is valued among "sitting" on diets.

Today on the portal "We lose weight without problems" we will try to figure out what are the benefits and harms of soy sauce for weight loss. Is the reputation of a fragrant seasoning as impeccable as nutritionists think about it, and does soy sauce help to maintain diets without harm to health?

Soy sauce is made by fermenting soybeans mixed with water, salt and cereals. Aspergillus (a genus of fungi) take part in the “ripening”, after which the finished liquid is squeezed out and filtered. The output is a transparent dark-colored sauce with a sharp specific smell.

Is soy sauce good for weight loss?

Seasoning the same boiled rice or soy sauce instead of salt, you can not worry about your figure: with calories from 50 to 75 kcal per 100 g of product, you can afford it. A high-quality product, made in compliance with all norms and requirements, does not contain fats and fast carbohydrates.

The volume of complex carbohydrates is 8 g per 100 g of sauce, proteins should also contain at least 8 g.

An amazing property of soy is the ability of soy proteins to replace the proteins contained in meat to taste. One more useful property of oriental seasoning cannot be ignored: the glautins included in its composition allow you to eat dishes without adding salt. All of the listed qualities of this soy product are appreciated by people who want to lose weight. Replacing salt with sauce helps with most diets: low-fat, paleo, keto, and more.

The site site offers to consider a few more useful properties of oriental seasoning, which should be adopted during weight loss:

1. Glutamic acid (a natural analogue of monosodium glutamate, which nutritionists love to scare us so much with) adds flavor to even the most insipid dishes.
2. The product obtained as a result of fermentation contains prebiotic cultures that can positively influence the intestinal microflora, thereby improving digestion processes. This allows vitamins and nutrients that enter the body along with vegetables and fruits to be absorbed much better.
3. You can not only season meat, fish or cereals with sauce, but also. Their calorie content can be easily reduced if vegetable oil is half diluted with sauce.
4. The product goes well with lemon juice, which makes dressing even easier.
5. With almost zero fat content, soy seasoning is a valuable alternative not only to salt, but also to mayonnaise, various spices and fatty sauces, which are contraindicated during the diet.

Soy sauce in small quantities is prescribed for pancreatitis and gout, is a prophylactic against certain types of malignant tumors. It contains B vitamins, vitamin PP, zinc, iron, copper, manganese and many valuable amino acids. Antioxidants in the composition of the product, fighting free radical groups, can slow down the aging process in the body.

In general, soy sauce is a rather useful addition to the diet menu of those who are losing weight, if not for one “but”, or rather, several.

Product harm to the body: is soy to blame?

If we analyze soy sauce comprehensively, the benefits and harms for weight loss are more often associated not with the plant itself and its properties, but with the principles of product production. The impeccable reputation of the oriental seasoning, nicknamed “black gold” in Europe even before human use of oil, can only be spoiled by unscrupulous producers.

A low-quality cheap product can contain a huge amount of salt - up to 2 g per 1 tbsp. spoon. While the sauce made according to all standards contains it in a volume not exceeding 5.5-6.5%. Even good soy sauce should not be much. Uncontrolled use can lead not to long-awaited weight loss, but to tissue edema.

The soybean fermentation process lasts 12 months or longer. To speed up this process in some industries, sulfuric or hydrochloric acid is introduced into the product, which is quenched with alkali at the output. But all the metabolites obtained during the reaction are not neutralized and enter the human body. Hence various poisonings, pain in the stomach, intestinal upset and allergic reactions instead of losing weight.

This fact does not mean at all that any Asian product on store shelves is harmful. The cheap dark liquid in plastic bottles is nothing more than a diluted mixture of bean paste, salt, water, flavors, colors and stabilizers. It is better to avoid such a seasoning, because there is not even a hint of a natural fermentation process.

Sometimes plants from a number of GMOs are illegally used, which are very dangerous for long-term and regular use. Such a soy product is not only harmful - it carries a potential threat to human life!

How to choose a quality product?

To lose weight with soy sauce, you need to purchase the right product. Let's single out a few main signs that the seasoning is really of high quality:

1. Low calorie and no fat.
2. The color of the liquid should be light brown. Black or dark brown color indicates the presence of artificial additives or a violation of manufacturing techniques.
3. The composition should contain soybeans, wheat, salt, sugar, spices are sometimes allowed, and nothing else. If there is a deviation from the norm and a stabilizer or other carcinogen is entered, then such a product will not bring benefits.
4. The total amount of protein should be at least 8%.
5. The natural product is sold only in transparent glass bottles so that the color and presence of sediment can be assessed.
6. Real soy sauce is not sold in bulk. You can buy in supermarkets with labels of familiar and trusted brands, but the best option is grocers.
7. The cost can vary from 100 to 200 rubles per 250 ml.

The statement “the more expensive the product, the better it is”, in this case may not work. Manufacturers, sometimes without reducing the cost of the product itself, simply speed up the process of its ripening by adding acids. As a result, the sauce will also be harmful: you are unlikely to be able to lose weight, but it is quite likely to earn serious pathologies.

How Much Soy Sauce Can You Use?

So, we found out that a quality product can help you lose weight. Now it is important to learn how to dose it correctly.

If your diet is based on a complete rejection, then nutritionists are allowed to consume up to 2 tbsp. tablespoons of soy sauce per day. At the same time, you need to add calories from these two spoons to the total daily calorie intake. Keep in mind that this amount also includes the use of seasoning as a dressing for salads. Dilute vegetable oil 1 tbsp. a spoonful of sauce and a spoonful of lemon juice, do not forget that for filling the rest of the dishes you will have exactly half a serving or 1 tbsp. spoon.

If portion control is difficult for you, it is very convenient to use small bags of soy sauce for sushi. One such package contains 15 ml of seasoning (you will need two per day), while they are distinguished by a good composition.

To make a final conclusion whether soy sauce is useful for weight loss or harmful can only be judged on the basis of an analysis of a particular package or bottle. But one thing is clear for sure: figure correction requires an exceptionally low-calorie version of natural fermentation.

Soy sauce it is often advised to add to food instead of salt in order to reduce this very salt daily intake. You can also often hear how it is advised to people losing weight, as a product that does not contain fat. At the same time, on the other hand, voices of concerned people are heard, hurrying to warn everyone that soy sauce is almost poison, a harmful substance, the use of which will lead to damage to one's own health, is carcinogenic, and when losing weight, it does not help at all, because it is still quite high-calorie, and it contains salt.

And who to believe in such a situation? Many of our fellow citizens have long been addicted to this sauce, and pour it on everything. Maybe it's time to stop them and warn them about the danger that soy sauce poses to their health? What is this sauce made from and how is it made?

In a classic recipe sauce means: boil soybeans well and mix with roasted wheat. Mix with water, lightly salt and put in the sun, wander in special containers for ... 12 months! As you understand, few people can afford to run such a production throughout the year, in order to then trade in natural soy sauce. Instead, you have to go to the chemists and make a "deal with the devil."

And in this case science is really speaks in the guise of the devil, since the surrogate obtained by applying it to the classic recipe can hardly be called soy sauce in general. Soybeans are boiled in sulfuric and hydrochloric acid, and then the whole thing is simply quenched with alkali. Done - add synthetic garlic or ginger extract and bottle. In the composition of such a sauce, you can find a lot of "appetizing" things, and it is very cheap.

A much more gentle way to catalyze the fermentation process beans is the addition of harmless to humans, reducing the cooking time of the sauce by 10-12 times. You can eat this sauce without fear for your health.

But how to distinguish which one is which? The first sign of poor quality sauce- the entire periodic table on the label in the "composition" section, we have already mentioned. The second way - look for the inscription "naturally brewed". Do not expect, of course, that this is the same sauce that absorbed solar energy for a whole year, but at least you can be sure that it was not scooped out of a funnel from a chemical bomb.

Another way to determine good sauce- pour it into a glass and look at the light. A quality product should be light brown. But the obvious "chemistry" will be dark, sometimes literally black. The darker the color, the worse.

If come up seriously, here's another way for you: pour a little soy sauce into an iron bowl, add a teaspoon of baking soda there. Heat up on the burner. If you smell a persistent and distinct smell of ammonia, you can be sure that you bought a low-quality sauce that was quenched with lye.

And the last little advice - do not take sauce in plastic bottles. A good sauce should be expensive (not less than $5) and must be bottled in glass containers. In plastic, it deteriorates very quickly, so only cheap and low-quality products are bottled.

And for all these tricks, alas, we really have to go, because in our country, unfortunately, anything can be written on the label, which does not necessarily correspond to reality. And what kind of healthy lifestyle and weight loss can we talk about if you use such a product that is difficult for the body? However, one can only guess about the carcinogenic properties of even the cheapest sauce, no serious studies have been conducted on this subject, so any claims that soy sauce causes cancer are not substantiated. In any case, only lye-slaked sauce can be potentially carcinogenic; other types of its preparation have not even been charged.

In the same way, you don't have to worry about looking stickers"No GMO" is pure PR. Since the beginning of the active work of Nobel Prize winner Norman Borlaug, no one will be able to understand for a long time where more or less natural beans are, and where to what extent they are the result of artificial selection and the work of scientists.

In general, if you can pick a good sauce, after reading the reviews, the results of test purchases, analyzes in an independent laboratory, you will really get a good assistant in losing weight. After all, soy sauce is actually low in calories and does not contain the so-called. garbage substances that pollute our body and impair metabolism, weakening it in general.

Salts in soy sauce much less than the pinch you usually pour into yours. It is this quality that makes it possible to reduce the total amount of salt consumed by a person, which leads to the restoration of water balance - a condition necessary for successful weight loss.

Also nutritionists soy sauce is also recommended because it replaces not only salt. But it also replaces mayonnaise - and this is its very important function, because you can talk about the dangers of modern store-bought (so-called industrial) mayonnaise for health and figure for hours, and it is this that is replaced in salads by the protector of figure and health - soy sauce . And many other not very useful seasonings, which include a lot of flavor enhancers.

But this does not mean that literally pouring all soy sauce dishes you are guaranteed to lose weight. It does not particularly have any fat-burning properties, and by consuming soy sauce in excess, you will in the same way give the body much more salt than required and disrupt the body's water balance. The whole idea, in general, then fail. Remember that most nutritionists agree among themselves on the recommendation - 1 tablespoon of sauce per day for an adult.

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There is a lot of controversy about the benefits of soy sauce and its use during weight loss. Some are of the opinion that if a person goes in for sports or has set himself the goal of losing weight and making a beautiful, embossed body, they are categorically not recommended to eat soy sauce. Others, on the contrary, believe that during intense exercise, the product helps maintain the water-salt balance and prevent dehydration.
Soy sauce can indeed be added to diet meals. But in order to achieve the desired result, you need to be able to choose the right product.

How to eat soy sauce on a diet

Sauce should be used:

• Moderately. Nutritionists do not recommend exceeding the daily allowance of 1 tablespoon.
• Along with matching products. The sauce can be combined with vegetable soups, salads, fish, lean meat, some cereals (rice, buckwheat), as well as with all products that belong to the national Japanese cuisine. Using it with dairy products (cheese, cottage cheese, kefir), there is a risk of indigestion.
• Qualitative. Pay attention to the composition - a quality product contains soybeans, water, salt, malt. Miso paste can be used instead of beans. Only such soy sauce is a useful prebiotic. The remaining variations in the production of the product offer consumers a saline, tinted, artificially flavored solution, which does not bring any benefit at all, and is even harmful.

Buckwheat with soy sauce - a complex of useful substances

Many of us have been familiar with buckwheat porridge since childhood. Buckwheat is rich in vitamins and minerals:

• calcium;
• iodine;
• phosphorus;
• thiamine (vitamin B1);
• riboflavin (vitamin B2);
• folic acid (vitamin B9);
• vitamin PP (nicotinic acid);
• vitamin E (tocopherol).

It also contains a lot of fiber. Therefore, buckwheat is useful for both adults and children.

It is customary to cook it in milk, with gravy. Buckwheat is also very tasty if you add soy sauce to it. It, in turn, contains the following useful components:

• calcium;
• magnesium;
• iron;
• retinol (vitamin A);
• pyridoxine (vitamin B6);
• cobalamin (vitamin B12);
• ascorbic acid (vitamin C);
• calciferol (vitamin D).

Combining these two products, we get a complex of components that are very useful for our body. They also make a very good diet.

Buckwheat diet with soy sauce is an effective way to lose weight

For breakfast:

• buckwheat boiled in water, without the addition of seasonings, including salt;
• cottage cheese with a low percentage of fat content;
• yogurt;
• hard cheese.

• green vegetables;
• boiled lean veal (about 100 g).

For an afternoon snack:

• apple;
• low-calorie yogurt;

• buckwheat, boiled in water, with the addition of a small amount of soy sauce;
• vegetables.

Consider the recipe for the proper preparation of buckwheat with soy sauce.

Buckwheat with soy sauce

The peculiarity of this recipe is its low calorie content. Required Ingredients:

• 200 g of buckwheat;
• 350 ml of water;
• soy sauce to taste.

Cooking instructions:

1. We carefully sort the buckwheat and rinse with water.
2. We spread it on a baking sheet and fry (to make the dish crumbly) in a well-heated oven for 5-7 minutes, periodically taking out the baking sheet and stirring the cereal.
3. We shift the buckwheat into a saucepan, fill it with water and put it on fire.
4. Water does not salt during cooking! Since soy sauce itself is salty, it will lend its salt to the dish.
5. After the water boils, cook for 20 minutes over low heat.
6. Drain water, pour soy sauce.
7. We send it to the oven to sweat a little.