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Soy sauce is a great alternative table salt, butter, flavorings and mayonnaise. It goes perfectly with salads and meat dishes. In addition, it does not contain cholesterol, which fans are so afraid of healthy eating. So it’s not surprising that soy sauce is the No. 1 product among the recommendations of nutritionists promoting proper nutrition in the name of slim figure. Isn't soy sauce harmful to our body? To answer this question, let's try to understand the composition of the mysterious dark liquid.

Compound

Soy sauce is a dark-colored liquid with an inherent characteristic aroma. In production soy sauce The method of fermentation of soybeans under the influence of special fungal cultures is used. This product gained the greatest popularity in the east, becoming one of the most sought-after spices in Asian cuisine.

Real soy sauce contains vitamins of the entire group B, trace elements calcium, zinc and iron, as well as 20 types of amino acids. In addition, the product is rich in antioxidants necessary to maintain the health and youth of our skin.

The nutritional value of soy sauce is only 50-60 kcal per 100 g of product. So you can safely use it to season dishes if you are on a diet.

Soy sauce: beneficial properties and effects on the body

Impressive chemical composition high-quality soy sauce makes it a good remedy for the prevention of a whole list of diseases. AND regular use This product has obvious benefits for the body, both male and female. Benefits of soybeans:

prevents early aging of the skin and the whole body;
reduce the risk of malignant neoplasms;
exhibits slight sedative effect, helping to fight tension headaches and insomnia;
prevents the appearance of swelling and skin dermatitis;
has a supporting effect for people with diseases of the cardiovascular system, coronary disease heart, atherosclerosis;
reduces the risk of developing osteoporosis and arthritis;
thanks to high content estrogen plant origin, help women cope with painful menstruation, adapt during menopause, get rid of the symptoms of menopause and reduce the risk of developing breast cancer.

Soy sauce contains a large amount of protein. This allows it to be used as an alternative to protein foods for people intolerant to animal protein.

Indications for using soy sauce

Soy sauce, as a source of phytoestrogens, is useful for women during the period of ovarian failure. It is especially important to include the product in daily diet girls facing the problem of early menopause when it is impossible to use hormone therapy(For example, varicose veins veins). In addition, soy sauce is recommended for the following diseases:

Animal protein intolerance. Protein is an important building element of cells. And its lack in the body provokes many problems. And soy is an excellent source of vegetable protein.
It is also useful for people suffering from heart and vascular diseases. Eating soy sauce helps you recover faster after a heart attack.
For patients who are obese or simply want to lose a few pounds excess weight, soy sauce will help you “survive” bland food and salads. The amount of carbohydrates in it is minimal, and it contains no fat at all. And the taste and aroma will give odds to any mayonnaise.
For people with diabetes, as part of maintenance therapy.
At chronic cholecystitis to prevent exacerbation of the disease.
As a prophylaxis for constipation with an existing chronic problem.
IN complex treatment arthritis, arthrosis and various diseases musculoskeletal system. In such situations, soy sauce is included in the diet menu.

The dangers of soy sauce: myth or reality

But if soy sauce is so good for the body, where do the myths about it being harmful to health come from? The whole problem is in production technology and the dishonesty of manufacturers who supply low-quality products to markets.

The shelf life of high-quality soy sauce is up to two years without the use of preservatives. During this time, it stores all useful material, amino acids, vitamins and minerals.

But manufacturers often neglect the rules for making soy sauce. To increase production rates and reduce the cost of the supplied product, add:

artificial colors, flavors and preservatives that can cause severe allergic reactions;
sulfuric and hydrochloric acid, as well as a whole list of alkaline liquids that pose a huge threat to health;
GMOs are known for their adverse effects on all organs and systems.

What can really harm high-quality soy sauce obtained by natural fermentation is the deposition of salts, the formation of kidney stones and an increase in blood pressure with excessive consumption of the product. Since the product contains a large amount of salt, you should not overdo it. And with moderate inclusion of soy sauce in the diet, it will only be beneficial.

Children under three years of age and people who have contraindications to consuming salt are prohibited from consuming soy sauce.

How to choose healthy soy sauce

The benefits and harms of soy sauce for men and women are obvious. And so that the aromatic seasoning does not cause the same harm to health, it is worth choosing the right soy sauce. Today, there is a huge assortment of this product on store shelves, and at first glance it is difficult to figure out where the fake is. Our recommendations will help you with this:

Don't buy soy sauce on tap. Manufacturers are tempting with the price of a bottled product, arguing that it is reduced by the absence of packaging costs. In fact, the liquid in the containers has little in common with real soy sauce. And it’s easiest to mix counterfeit products into such containers.
Buy soy sauce in clear glass bottles. Firstly, it cannot be stored in plastic. Secondly, you must see what is splashing in this bottle. The color of real soy sauce is dark brown but transparent.
Read the label. If you find various preservatives in the composition, such as E220 or E200, return the bottle to the shelf. Quality sauce has a fairly impressive shelf life and does not require the use of additional artificial additives.
In real soy sauce you should find wheat, salt and soya beans. All other ingredients, including sugar, regular yeast, vinegar, anise or peanuts, indicate manufacturing errors. There will be no benefit from such a product, but serious harm can be caused.
Also It is worth paying attention to the amount of protein contained in the product. The minimum rate is 7%.

And, of course, everyone should understand that high-quality and useful product can't be cheap. The production of real soy sauce is a long fermentation process that can take 2-10 months. Plus packaging and transportation costs. Therefore, do not be tempted by the low cost; in this situation, saving can harm your health. Here is the answer to our main question about possible harm soy sauce.

Irina Kamshilina

Cooking for someone is much more pleasant than for yourself))

This versatile seasoning has become popular thanks to Asian cuisine. Salty, with a sharp characteristic smell, the sauce goes well with almost any dish. What is the uniqueness and benefit of soy dressing and who should not abuse it? How to use the sauce, what treats is it especially suitable for?

What is soy sauce

He was actually elevated to a cult in oriental cuisine. Who would have thought that a liquid product dark brown With pungent odor will be able to gain popularity almost all over the planet? Proof of this is the natural, original fermentation product of soybeans famous brand kikkoman (Kikkoman), which every connoisseur of healthy eating knows about.

A mixture of beans and crushed grains, mushrooms of the genus Aspergillus (in some sources they are called “koji mushrooms”) became a true revolution in cooking. Because of useful properties and low calorie content, nutritionists recommend soy products during diets to normalize digestion and strengthen the cardiovascular system. But is the sauce useful for everyone, what are the contraindications for use?

Soy sauce - benefits and harms

Fans of aromatic dressing do not always think about whether soy sauce is healthy. This question is ambiguous. As with any product, moderation is important here. It is known that soy sauce is one of the leaders in the content of amino acids and antioxidants, and can even compete with citrus fruits. In addition, it has a beneficial effect on cardiovascular system and the entire body as a whole. But people with diabetes and gastritis need to be careful when using this product.

When losing weight

This product is also useful for adherents of diets - it is low in calories (bzhu - the nutritional value is 50 kcal) and does not contain cholesterol. Soy sauce is often used as a seasoning: it replaces salt and harmful seasonings (mayonnaise, ketchup), but the attitude of nutritionists towards it is not always clear. Soy sauce helps a lot with a diet, such as a rice diet: it is seasoned with rice so that the dish is not so bland and the diet goes easier. However, it is still very important to purchase an original, high-quality product that does not contain carcinogens.

Is it possible for pregnant women

IN in moderation Soy sauce can be consumed during pregnancy. It contains tryptophan, an amino acid that helps produce serotonin. It helps normalize sleep and reduces irritability. Pregnant women should remember: when replacing mayonnaise or ketchup, give preference to dressing with low content salt, otherwise swelling will appear.

Harm

The main danger that can await a consumer when purchasing a product is counterfeit. The harm of soy sauce is directly related to the quality of the seasoning. Unscrupulous manufacturers, in pursuit of profit, produce a surrogate that is hazardous to health, not from soy protein hydrolyzed with acids, but with the help of harmful chemicals. To avoid getting into trouble and not harm your health, buy seasoning only in glass containers. The product should not contain flavor enhancers or flavorings.

Composition

Many people are interested in: what is soy sauce made from? Production: fermentation of soybeans after pressing. Result - clear liquid without sediment, with a protein content of 6-8%, it can be light or dark, with or without wheat, highly salted or with a reduced content. After preparing the seasoning, pasteurization is required. An open bottle can be stored for about a month, in the refrigerator - about 3.

How to make soy sauce at home

A simplified recipe for soy sauce at home without chemical additives contains two steps: soaking and boiling. For 150 grams of soybeans pre-soaked overnight, take 2 tablespoons of butter, 1 tablespoon of wheat and salt to taste. Boil the soybeans for an hour and a half (you can add chicken or vegetable broth to the water for richness). Then you need to drain the broth and make a puree from the beans (pound with a masher), add the remaining ingredients, boil a little more and the seasoning is ready.

Recipes with soy sauce

The range of ways to use the universal seasoning is huge. Dishes with soy sauce have become a real culinary find for many housewives. The sauce will complement classic recipes cooking, will add new colors, benefit and make the taste of your favorite dishes even brighter. It is used as a seasoning for light salads, a base for marinating fish, meat, poultry or vegetables. Check out step-by-step homemade recipes with photos.

Fried shrimp

Cooking time: 15-20 minutes.
Number of servings: 3 persons.
Calorie content of the dish: 191 kcal.
Purpose: for dinner.
Cuisine: Asian.

The recipe for fried shrimp in soy sauce will be useful to every housewife. This dish may be easy to prepare, but its taste does not become less refined. Before serving, the treat can be sprinkled with herbs, water lemon juice, add nuts (peanuts, pistachios). Rice is perfect as a side dish. How to cook step by step? pay attention to next recipe with photo.

Ingredients:

peeled, pre-thawed shrimp – 500 g;
onions - 2 medium heads;
garlic – 4 cloves;
soy sauce - 4 tbsp. l.;
honey - 2 tbsp. l.;
vegetable oil– 4 tbsp. l.

Cooking method:

Peel the garlic, pass through a press (garlic press).
Remove the onion peel and finely chop into cubes.
Fry the onion and garlic in oil for 2-3 minutes.
Dilute honey with 2 tablespoons warm water, pour over seafood.
Add the shrimp with honey to the onion and garlic, stir and fry for another 5 minutes.
Add sauce and simmer over low heat for another 5 minutes.
Serve as an appetizer, complemented with lemon slices and herbs. Serve the sauce separately in a gravy boat.

Marinated meat

Cooking time: 120 minutes.
Number of servings: 3 persons.
Calorie content of the dish: 175 kcal.
Purpose: for lunch.
Cuisine: Chinese.
Difficulty of preparation: medium.

Meat marinated in soy sauce in the oven is a great way to please your family with a tasty, uncooked dish. Please note - it is very important not to dry out the main ingredient so that the meat does not become tough. To do this, you need to do everything strictly according to the cooking technology. Onion is a mandatory ingredient in the dish - it gives the meat juiciness and piquant taste. As a result, you will get a juicy, tasty treat with a pleasant, spicy taste.

Ingredients:

pork – 500 g;
onions – 2 pcs.;
soy sauce – 150 ml;
bell pepper- 1 PC.;
garlic – 2 cloves;
paprika – 1 tsp;
fresh ginger, to taste – 20 g;
black pepper – 10 g;
vegetable oil – 60 ml;
sesame – 20 g.

Cooking method:

Cut the meat into medium cubes and dry with a paper napkin. Rub with spices.
Peel the onion, garlic, ginger, wash the pepper. Finely chop.
Lightly fry the sesame seeds in a preheated deep frying pan. Then add vegetable oil, sauté the onion until golden brown for about a minute. Add bell pepper and fresh ginger to it and fry for another two minutes.
Add the meat, let it brown on all sides, and fry it.
Preheat the oven to 180 degrees.
Transfer the contents of the frying pan to a greased baking dish. Pour in soy sauce and mix thoroughly.
The treat should be stewed for about an hour in the oven.

Wings

Number of servings: 6 persons.
Calorie content of the dish: 193 kcal
Purpose: for lunch.
Cuisine: Indian.
Difficulty of preparation: easy.

The Indian recipe for wings in soy sauce can rival the taste of Buffalo wings. To create a sweet and sour taste, you can add a little honey (or sugar) to the dressing. Chicken wings according to this recipe with photo turn out tasty, spicy, juicy, they are good to combine with sour cream or fermented milk sauce with herbs and seasonings. You are guaranteed rave reviews from guests.

Ingredients:

chicken wings – 1 kg;
soy sauce – 100 ml;
lemon - half;
tomato paste – 4 tbsp. l.;
garlic – 4 cloves;
butter– 100 gr.;
vegetable oil – 4 tbsp. l.;
dry spices to taste.

Cooking method:

Melt the butter in a deep frying pan (in a saucepan or wok), fry a little finely chopped garlic. After this, it must be removed so that the dish does not become bitter.
Rinse the wings and dry with a paper towel. Divide the entire portion into three parts. You need to fry in several approaches.
Follow the principle: first pour in the oil, then add a portion of the wings and fry thoroughly on all sides.
When the entire quantity is fried, mix the wings and soy sauce in a large bowl, sprinkle with lemon juice, and season with tomato paste.
Place the chicken back into the skillet or cast iron pan and cook until done (20-30 minutes).

Salad

Cooking time: 10-15 minutes.
Number of servings: 2 persons.
Calorie content of the dish: 104 kcal.
Purpose: for breakfast.
Cuisine: Japanese.
Difficulty of preparation: easy.

Recipes for salads with soy sauce are varied and numerous. They are great for lovers of fresh vegetables and those watching their figure. To reduce calories, add Greek yogurt to the sauce (you can replace it with regular yogurt). Place on a flat, nice plate fried chicken or boiled fillet, vegetables, hard-boiled egg, garnish with fresh parsley leaves - a delicious, vitamin-rich treat is ready to serve.

Ingredients:

fresh cucumbers – 2 pcs.;
daikon radish – 1 pc.;
red sweet apple – 1 pc.;
Greek yogurt (or kefir) – 50 g;
soy sauce – 1 tbsp. l.;
sesame – 10 g;
parsley leaves for serving - 5 leaves.

Cooking method:

Peel the radishes. Wash and peel the apple and cucumber.
Cucumbers need to be cut into thin slices, radishes grated on a coarse grater, and apples cut into small cubes.
Mix soy sauce with yogurt until smooth.
Pour it over the prepared vegetables, sprinkle with sesame seeds and garnish with parsley.

Fish in the oven

Cooking time: 60 minutes.
Number of servings: 2 persons.
Calorie content of the dish: 128 kcal.
Purpose: for dinner.
Cuisine: Spanish.
Difficulty of preparation: easy.

Baked fish in soy sauce is a great dish for lunch or dinner. For cooking, it is advisable to buy fish with a small number of bones or fish fillets. You can prepare the treat in several ways: first marinate it in soy sauce, and then bake it with herbs or cook it in the oven, topping it with the famous seasoning. Top the fish with potato wedges or other vegetables of your choice.

Ingredients:

pollock fillet, defrosted – 600 g;
white wine (or wine vinegar) – 150 ml;
salty soy sauce – 100 ml;
leek – 100 g;
garlic – 3 cloves;
lemon pepper - a pinch;
coriander - a pinch;
basil, fresh leaves for serving – 20 g.

Cooking method:

Preheat the oven to 180 degrees.
First prepare the marinade: mix soy sauce with wine.
Cut the onion into thin rings, pass the garlic through the garlic press.
Cut the fish fillet into portions and rub with spices.
Place fish, onion and garlic in the marinade for 30 minutes. It should completely cover the fillet.
Line a baking dish with foil. Place the fish in it and pour the gravy over it. Bake until done, about 20-30 minutes.

Vegetables

Cooking time: 20 minutes.
Number of servings: 2 persons.
Calorie content of the dish: 104 kcal.
Purpose: garnish.
Cuisine: Vietnamese.
Difficulty of preparation: easy.

Another great way to add variety to your vegetarian meal is to cook vegetables in soy sauce. This recipe with photo can be used to prepare a side dish or main dish. If you like to experiment, you can add pumpkin seeds or roasted nuts - this is the perfect combination of ingredients!

Ingredients:

carrots – 1 pc.;
tomato – 1 pc.;
zucchini – 300 g;
onions – 1 pc.;
greens – 1 bunch;
soy sauce - 4 tbsp. l.;
vegetable oil for frying – 4 tbsp. l.

Cooking method:

Wash, dry the greens, peel the vegetables.
Finely chop the tomato, onion, and zucchini into cubes.
Grate the carrots using a large mesh grater.
Fry the vegetables for 3 minutes in a frying pan, stirring constantly.
Reduce heat, add soy sauce and herbs. Mix thoroughly and simmer for another minute.

Video

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Soy sauce is a product whose place of origin is legendary to this day. The described sauce is a product of fermentation of soybeans, which occurs under the influence of special fungi of the genus Aspergillus. Today this component is an integral part of oriental dishes, especially Japanese cooking. At the same time, soy sauce is also often used in other world cuisines of America, Europe, Asia and even Africa. Despite its specific and unique taste, the sauce has a number of useful properties, which will be discussed below.

Composition and calorie content of soy sauce

Before we begin to describe the composition of soy sauce, it should be noted that today there is great amount manufacturers who produce soy sauce according to own recipe. For this reason, you can often find sauces that contain acids, dyes, various chemical additives, taste stabilizers, etc. However, there is a single standard according to which you can get a truly healthy and, most importantly, safe sauce.

If we describe the standard composition of soy sauce, it should be noted that it should not contain any spices other than salt and sugar. The main medium of the product is water in which the fermentation product of soybeans and wheat is diluted. This is everything that should be present in soy sauce: soy, wheat, salt, sugar, water. All other products, the composition of which differs from the standard one, are dangerous to human health and can cause serious diseases.

Calorie content The described product is also slightly small, which allows you to eat it without worrying about the condition of your figure. Thus, the number of kilocalories per 100 grams of sauce is about 70. At the same time, the product contains completely no fats, the volume of carbohydrates is 8 grams, and proteins are at least 8 grams.

Health benefits of sauce

In addition to its wonderful taste, soy sauce has significant benefits for both women and men. The first thing to note is that it contains a huge amount of vitamin C, and ascorbic acid there is many times more in the sauce than in lemon or any other citrus fruit. In this regard, the product helps prevent many diseases, being valuable prophylactic stimulating the immune system.

Sauce indicated to treat some cardiovascular diseases, since it has a beneficial effect on blood circulation and also allows you to normalize arterial pressure. The product has general strengthening effect, which helps stabilize the activity of the heart muscle, normalize the flow of liquid tissue throughout the body, and also prevent the occurrence of heart attacks and internal bleeding.

Soy sauce is also of great value for the stomach, since the product is able to normalize many metabolic processes. Also, thanks to the specific composition of the sauce, the body better absorbs iron and a number of other microelements. This food dressing removes toxins and deposits from the body. heavy salts, can help with poisoning, diarrhea and indigestion.

Even many doctors recommend taking soy sauce in food as a medicine, replacing many pharmacological agents. For example, it can be used to cure neurodegenerative diseases, increase resistance to stress, and relieve cramping headaches. This product will be useful for people who have sleep disorders, suffer from insomnia, muscle spasms, seizures, etc.

How is sauce useful for weight loss?

Soy sauce is not particularly beneficial for people who want to lose weight, but there are some nuances here. According to the recommendations of nutritionists and professional athletes, you can eat no more than one tablespoon of soy sauce per day; anything that is higher than the allotted daily allowance will become unnecessary and undesirable either for burning fat or for general condition health.

However, it can be said that when on a diet, soy sauce can replace many products that add flavor to food. For example, it can be used instead of salt, mayonnaise, spices and fatty dressings, which are strictly prohibited during the period dietary nutrition. In this case, this product will allow you to get rid of excess fluid in the body, which will automatically lead to the loss of several kilograms and will make your torso sculpted.

What harm can sauce cause to the body?

If we consider the topic regarding the dangers of soy sauce, then you need to understand that high-quality, natural product, during the preparation of which all necessary technical specifications, will actually not have any harm to the body. However, it should be noted that if you take soy sauce in food in large quantity, then possible adverse reactions organism, expressed in the form of allergic attacks, painful sensations in the field of stomach, intestinal disorders, etc.

The greatest harm that can be encountered if you take soy sauce is poisoning and a number of severe consequences, which are a consequence of the use of non-natural ingredients for the production of sauce. Above was a list of components that should be included in soy sauce; any deviation from the norm is a risk to the health of each consumer.

At the same time, the high price of a product is not at all an indicator of its quality, since companies selling an expensive product may treat their business in bad faith. Most often, in order for the soybean fermentation process to proceed much faster, hydrochloric acid is introduced into the sauce, which is subsequently neutralized with alkali. As a result, all the decay products of this chemical reaction remain in the sauce, therefore, when purchasing a product, you need to pay attention to the packaging, which should indicate that the sauce has fermented naturally.

Contraindications for using the sauce

In addition to a number of positive properties and unsurpassed characteristic taste, soy sauce can also cause some harm if consumed in excessive quantities, as well as if contraindications are neglected. Thus, we can identify a number of conditions under which it is necessary to refuse to eat this product, including:

Children under three years of age who eat soy sauce may develop health-related illnesses. thyroid gland, since soy has a significant effect on the endocrine system;
Pregnant and breastfeeding mothers will also have to refuse the sauce, since the product described contains substances similar in composition to sex hormones, which can negatively affect the process of formation of the child’s brain;
soybean is allergenic product, for this reason, it is better for people prone to allergies, especially young children, to avoid meeting with it.

Video: how to choose quality soy sauce

The video offered for viewing touches on the topic of choosing natural soy sauce. Experts offer a number of criteria that allow you to weed out low-quality products and purchase exactly the sauce that has all the beneficial properties.