In the past few decades with the popularity of fast-food restaurants and instant meals, people have begun to be health-conscious as well. In fact, cases of obesity, overweight, and hypertension have exponentially grown within these periods.
People today are self-aware of what they buy in the market and mostly opting for healthy choices. One good example is how some of us prepare our meals, some are conscious of the ingredients they put in and even opt for healthier substitutes.
In particular, soy sauce is generally not considered by most health buffs and dieters because of its high sodium content. It’s also not suitable for individuals with allergic reactions to gluten because soy sauce is mostly gluten.
Fortunately, there are many substitute products in the market for soy sauce. Two of the most well-known products include liquid aminos and coconut aminos.
Basic Differences Between Coconut Aminos and Liquid aminos
In this section, we’ll explore in detail the differences between these two soy sauce alternatives. And in the last part, we’ll discuss which product is better to accompany your diet or healthy lifestyle.
Coconut Amino is a condiment usually used as a seasoning to dishes or sauce and is characterized by its salty and savory flavor. It’s primarily made from saltwater and coconut tree sap that’s gone through a fermentation process.
It has the same texture as soy sauce and even used as its alternative. Though it’s salty like soy sauce, there are some differences between the two. Soy sauce has a richer and stronger flavor while coconut amino’s are milder and somewhat sweeter. Despite this difference, it’s still a good substitute for soy sauce since it doesn’t have that much of a difference.
However, some people still find it too sweet to be a soy sauce alternative. Off course, this is subjective and depends on personal taste. It’s also expensive and may only be available in several regions worldwide. If you’re ordering this online, aside from its cost you’ll also have to pay for international shipping costs.
When you search for health benefits in coconut aminos, you’ll find tons of results suggesting that it’s healthy and highly nutritious. However, when you instead search for actual studies, you may find none. So be careful of any information you read on the internet.
The truth is coconut aminos doesn’t contain sufficient nutrients. Nevertheless, it’s still a good option for dieters and those maintaining a healthy lifestyle. Although it’s relatively salty, it’s also surprisingly low in sodium and gluten-free. For instance, sodium content in a per 5 ml serving, you’ll only get 90 mg of sodium. On the other hand, regular soy sauce has 280 mg of sodium in 5 ml per serving. This means that it’s approximately 65% less than the traditional soy sauce.
However, it still contains sodium which means it should be consumed moderately.
Does coconut amino have beneficial effects? As mentioned, coconut aminos don’t have any nutritional values. The only benefit it has may only be as a soy sauce substitute. It’s suitable for individuals on a diet program like the keto, vegan, and gluten-free diet.
Many health advocates claim that coconut aminos are nutritious and contain significant amounts of zinc, potassium, and antioxidants. Also, they say that it has about 17 types of amino acids.
It’s also believed to lessen the likelihood of heart disease, induce weight loss, and regulate blood sugar levels.
However, it lacks substantial evidence to prove any of these claims. Their belief is solely based on nutrients and benefits available in raw coconut saps. When the raw coconut undergoes fermentation process it loses some of its nutritional values as well.
If coconut aminos do have health benefits, imagine the amount you need to consume to attain the daily recommended allowance. And we have to remember that it still contains sodium, which may cause harmful effects if over consumed.
Liquid aminos taste almost exactly like soy sauce. It’s an excellent substitute for soy sauce if you’re going for the same consistency.
Liquid aminos are also made from unfermented soybeans. And similar to soy sauce, both are also significantly high in monosodium glutamate (MSG). This is because liquid aminos are processed by hydrolyzing soy proteins, MSGs are the result of the production process.
Aside from glutamate, it also has aspartame which affects the nervous system negatively.
It has a much higher amount of sodium comparing to coconut aminos. It’s about 320 mg in a per 5 ml serving.
Which is Better, Liquid Aminos or Coconut Aminos?
Both coconut aminos and liquid aminos may not be healthy. However, if you’re to choose between the two, coconut aminos are more advisable and suitable for dieters and health buffs.
Like soy sauce, liquid aminos are made from soybeans. Many believed that it’s gluten-free but there is no evidence to conclusively identify liquid aminos are entirely free of gluten. Thus, it may be unsuitable for individuals on a gluten-free diet. Aside from coming from the same source, both of them are also high in MSG which makes coconut aminos a better choice.
Also, as shown earlier, it seems like soy sauce is even better than liquid aminos in terms of sodium contents. Liquid amino has 320 mg in a 5 ml serving while soy sauce has 280 mg.
If you’re going for consistency, liquid aminos has the better edge because its taste is closer to a regular soy sauce. Coconut has a milder taste comparing to both soy sauce and liquid amino. It also has a sweeter taste which may affect the overall texture of the dish.
However, if you want to maintain a healthy lifestyle or you’re on a diet, it’s better to refrain from using liquid aminos. You may instead choose soy sauce or coconut aminos but be sure to consume them moderately.
Always avoid soy sauce typically offered in restaurants. And for those with allergic reactions to soy products, coconut aminos are a perfect choice. It’s a perfect addition to any individuals on a diet.