Navigating a soy dietary restriction is quite the task. When tracking ingredients on nutrition labels you might notice how often soy ingredients are present, from soy lecithin to soybean oil to soy sauce. Soy ingredients seem to be in everything, and it’s becoming a staple ingredient because of its pricing (It’s cheaper; highly refined and processed.) and access (There’s a large market for soybean crops and products.) to be included in American’s daily diets from processed foods to restaurant foods.
As someone who loves Asian-inspired flavors, I was crushed to have to avoid soy sauce until I discovered coconut aminos. Game changer and an exact 1:1 substitute replacement, cooking stir fries and savory dishes that are soy free are back to being easy! Plus, coconut aminos give you a naturally lower sodium option, often providing ¼ of the sodium value that typical soy sauce has. It’s also naturally gluten free. It is slightly sweeter because coconut aminos come from coconut sap, and which then gets fermented to bring both a sweet and savory flavor. It is my favorite alternative to soy sauce.
I love using any of these options as a soy-free alternative to soy sauce, and I often recommend them to nutrition clients and fire departments. My favorite way to use them is typically in a marinade, like creating a soy-free teriyaki sauce, or as is on the side when ordering sushi. For some recipes that include coconut aminos, check out my eBook resource, Flexible Food, a resource that helps you shop, prep, and learn how to make delicious and quick recipes, all while doing so on a budget. Major bonus: All recipes within the resource are soy-free.
While it might be difficult to find coconut aminos at restaurants, I find it enjoyable to make dishes with coconut aminos at home in my kitchen. This way I get to control the rest of the ingredients, which is why I like to say that health starts in the kitchen. If you’re going out to sushi, another option is to bring packets of coconut aminos or the bottle (because why not?) with you. No need to have FOMO (fear of missing out) on your favorites!
Another option that was difficult to find? Soy-free chocolate. Check out this blog post to learn my favorite soy-free chocolate brands.
Interested in learning what your dietary restrictions are? My Gut Health 101 Workshop walks you through what an elimination diet looks like to figure out what your food sensitivities and diet restrictions are.
I’m the nutritionist and educator behind Eats 2 Know, LLC. With a simplified approach to nutrition, I showcase that eating healthy is attainable, even if you’re on a budget or crunched for time.
The nutritionist and educator behind Eats 2 Know, LLC.
