Soy sauce is a go-to for those seeking to indulge in a salty, umami taste. However, if you are avoiding wheat, it may not be the best choice for satisfying that craving. While tamari serves as a suitable alternative, liquid aminos can also fit the bill. If you’re not familiar with this popular condiment within the wellness community, keep reading for essential insights.
We consulted a dietitian and a chef to explore the differences between liquid aminos and soy sauce. Let’s examine how they vary in terms of flavor, health benefits, and additional factors.
What are liquid aminos?
“Liquid aminos are culinary seasonings generally made from soybeans or coconut sap,” explains Max Kamakura, executive sushi chef at Queen Omakase in Queen Miami Beach. Products derived from the latter are often called coconut aminos. The production process involves soaking either soy protein or coconut sap in acid, which extracts amino acids (the building blocks of protein). Water is then added to create the final seasoning.
“Liquid aminos are marketed as a healthy, gluten-free alternative to soy sauce and other seasonings,” Kamakura adds.
What is soy sauce?
Soy sauce is created by fermenting soybeans and wheat with saltwater and mold. Although its origins lie in China, it has become a vital ingredient with many variations found throughout East and Southeast Asian cuisines. For example, shoyu represents Japan’s version of traditional soy sauce, which is available in light, dark, and white types. Various Filipino sauces, Korean condiments, and more regional interpretations of this delectable seasoning are present across the continent.
Liquid aminos vs. soy sauce
While liquid aminos and soy sauce can occasionally serve the same purpose, significant differences exist between the two.
Ingredients
“Although both liquids impart a distinct umami flavor, a primary difference lies in their production methods,” states Danielle VenHuizen, RDN, a Seattle-based dietitian. Typically, soy sauce is derived from fermented soybeans and wheat. In contrast, “liquid aminos are produced through a process that extracts amino acids from soybeans or coconut without using wheat,” VenHuizen explains.
Flavor
Tamari and soy sauce share a closer flavor profile compared to liquid aminos. “Liquid aminos contribute a savory, salty essence that is milder than soy sauce,” Kamakura clarifies. “Their flavor profile is not as intricate as soy sauce due to the absence of fermentation.” VenHuizen concurs, pointing out that the fermentation process for soy sauce leads to a more intense umami flavor, whereas liquid aminos tend to be sweeter.
Nutrition profile
“Both liquid aminos and soy sauce boast various antioxidants and nutrients, including B vitamins and potassium,” notes VenHuizen. Thanks to soy, both provide small quantities of protein, although they will not significantly impact your daily protein intake. Their sodium content is relatively comparable—approximately 300 milligrams per teaspoon, according to VenHuizen—though actual amounts can differ by brand and depending on whether you choose low-sodium options. Kamakura adds that both are low in calories and particularly well-suited for creating sauces for vegetables.
A key distinction is that liquid aminos are gluten-free. This makes them safe for individuals with celiac disease or gluten sensitivities.
When (and how) to use liquid aminos vs. soy sauce
Liquid aminos can be used as a direct substitute for soy sauce, as indicated by Kamakura—but there are specific situations where you may prefer one over the other, depending on dietary needs.
“As a chef specializing in Japanese cuisine, I often select soy sauce for my dishes and adjust the ratios according to the recipe,” he explains. If a guest needs to avoid gluten, he prefers gluten-free soy sauce—commonly made from rice—to retain a similar flavor profile.
On the other hand, the chef appreciates liquid aminos for their versatility in dishes that require a milder umami flavor or for those with less adventurous palates. “They can be seamlessly integrated into various dishes without overwhelming other flavors due to their gentler taste,” he adds.
Are liquid aminos healthier than soy sauce?
As stated by VenHuizen, liquid aminos aren’t inherently healthier than soy sauce. However, they present a more suitable choice for individuals with wheat sensitivities. “Both soy sauce and liquid aminos derived from soybeans have high sodium content,” she explains, suggesting that moderation is key for both options.
However, there is one exception: “Coconut aminos, a specific type of liquid aminos, excel in terms of sodium content,” notes VenHuizen. “They contain significantly less sodium compared to soy-based varieties, making them a better option if sodium intake is a concern.” According to the USDA, coconut aminos have 450 milligrams of sodium per tablespoon, while liquid aminos contain over twice that amount at 960 milligrams for an identical serving size. Additionally, coconut aminos may be more beneficial for those with soy allergies or sensitivities.
“Some athletes opt for liquid aminos before or after workouts to boost energy and reduce fatigue,” Kamakura adds. Certain research points to positive outcomes of amino acid supplementation, including arginine and glutamine, for muscle recovery among elite athletes. However, achieving such benefits may necessitate an intake of seven grams or more of amino acids daily, which can lead to a substantial (and potentially unhealthy) sodium intake if relying solely on liquid aminos. Further studies are needed to determine the extent of liquid aminos’ advantages for athletic performance.
Where to buy liquid aminos and soy sauce
Liquid aminos can serve as a replacement for soy sauce, particularly for those avoiding gluten. However, experts recommend selecting one over the other based on the specific dish and personal taste preferences when possible.
“In my view, soy sauce offers a richer, saltier taste, while liquid aminos have a lighter and slightly sweeter profile,” VenHuizen reiterates. Regardless of your condiment choice, she recommends using both judiciously and in moderation. “The flavor is quite potent, as is the salt content. You want to be cautious not to exceed your sodium limits by using too much of these sauces,” she advises.
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