Health Benefits of Coconut Aminos
Is coconut Aminos the Perfect Soy Sauce Substitute?
Soy sauce is a popular condiment and seasoning sauce, especially in Japanese and Chinese cuisine, but it may not be suitable for all diet plans.
If we’re adjusting our diet to reduce salt, avoid gluten or eliminate soy, coconut Aminos may be a good substitute.
The below article takes a look at what the science says about this increasingly popular soy sauce substitute and explains why it may be a healthier option.
What Is Coconut Aminos?
Coconut Aminos is a savory, salty seasoning sauce made from the fermented sap of coconut palm and sea salt.
The sugary liquid is used in producing a variety of food products.
Coconut Aminos are similar in color and consistency to light soy sauce, making it an easy alternative in recipes.
It’s not as rich as traditional soy sauce and has a milder, sweeter flavor. Yet, surprisingly, it does not taste like coconut.
Coconut Aminos are not a significant source of nutrients.
It’s soy-, wheat- and gluten-free, making it a healthier substitute to soy sauce for those with certain allergies or food sensitivities.
People often avoid soy sauce due to its salt content. Coconut Aminos has 90 mg of sodium per tsp(5 ml), while traditional soy sauce is containing about 280 mg of sodium in the same serving size.
If we’re trying to reduce sodium in our diet, coconut Aminos may be a good lower-salt substitute for soy sauce. However, it’s not a low-sodium food and should still be used sparingly, as the salt adds up quickly if we eat more than 1–2 teaspoons (5–10 ml) at a time.
Does coconut aminos Have Health Benefits?
Some popular media outlets claim that coconut Aminos have a wide array of health benefits, including reducing our risk of heart disease, managing blood sugar, and promoting weight loss. Studies are supporting these claims are sorely lacking.
Few of the health claims are based on the fact that raw coconut and coconut palm contain several nutrients known to have a positive impact on health.
Some of the nutrients present in coconut palm include zinc, potassium, magnesium, and some antioxidant and polyphenolic compounds.
Coconut Aminos is a fermented form of coconut palm sap and may not have the same nutritional profile as the fresh version.
In reality, scientific studies on coconut Aminos and their possible effects on human health are nonexistent.
Even if coconut Aminos contained these nutrients, the amount we would need to consume for any measurable health benefits wouldn’t be worth it. We’re much better off getting them from whole foods.
How Does Coconut Aminos Compare to Other Soy Sauce Substitutes?
Coconut Aminos is just one option of a variety of possible soy sauce alternatives. Few may be a better choice than others, depending on the intended use.
Liquid Coconut Aminos
Liquid Coconut Aminos is made by treating soybeans with an acidic chemical solution. It breaks down the soy protein into free amino acids. This acid is then neutralized with sodium bicarbonate. Finally, the result is a dark, salty seasoning sauce, comparable to soy sauce.
Liquid Aminos is gluten-free. It contains soy, making it inappropriate for those avoiding this substance.
Liquid Aminos has 320 mg of sodium in 5 ml — much higher than the 90 mg of sodium in the same amount of Coconut Aminos.
Tamari
Tamari is a Japanese seasoning sauce. It made from fermented soybeans which are darker, richer, and tastes slightly less salty than traditional soy sauce.
Though not appropriate for soy-free diets, one of the distinguishing characteristics of tamari is that it’s not typically made with wheat. Because of this reason, it’s a popular choice for those following gluten- and wheat-free diets.
Tamari has over 300 mg of sodium per 5 ml and is thus less appropriate for reduced-sodium diets compared to coconut Aminos.
Homemade Soy Sauce Alternative
For the do-it-yourself (DIY) crowd, there’s a wide selection of possible recipes for homemade soy sauce alternatives.
Typically, homemade soy sauce alternatives eliminate sources of soy, wheat, and gluten. Like coconut Aminos, they may be a good choice for those avoiding these allergens.
Though recipes vary, homemade sauces usually add sugar from honey or molasses. This would be a problem for those looking to manage their blood sugar.
Even though coconut Aminos is made from a sugary alternative, it has a low sugar content due to their fermentation process. It contains just one gram of sugar per 5 ml, which is unlikely to have any significant impact on our blood sugar.
Many homemade recipes use high-sodium ingredients, such as broth, table salt, or bouillon. Depending on the amounts used, these may be less suitable than coconut Aminos for those looking to reduce sodium in their meals.
Fish and Oyster Sauce
Fish and oyster sauces are often used to replace soy sauce in recipes, though for different reasons.
Oyster sauce is a thick, rich sauce made from boiled oysters. It’s more akin to dark soy sauce, though notably less sweet. It’s usually chosen as a dark soy sauce alternative due to its thick texture and culinary application, not for any particular health benefit.
Coconut Aminos would not make a good substitute for dark soy sauce, as it’s too thin and light.
Fish sauce is a thinner, lighter, and salty seasoning sauce made from dried fish.
Fish sauce is high in sodium, so it’s not a viable soy sauce replacement for those trying to reduce their salt intake (6).
Moreover, fish and oyster sauces would not be appropriate substitutions for vegetarian or vegan diets.
Are There Drawbacks to Using Coconut Aminos?
Some people argue that the flavor of coconut Aminos is too sweet and muted compared to soy sauce, making it unsuitable for certain recipes. This, of course, is based on personal preference.
Regardless of its suitability from a culinary standpoint, coconut Aminos does have some downsides in the way of cost and accessibility.
It’s somewhat of a niche market item and not widely available in all countries. Though it can be ordered online, shipping costs may be high.
If you’re lucky enough to live where you can buy it easily, coconut Aminos are significantly more expensive than traditional soy sauce. On average, it costs 45–50% more per fluid ounce (30 ml) than soy sauce.
