Is Soy Sauce Bad For You?
Also Known As: soya sauce
Short answer
Soy sauce is generally considered safe in small quantities. However, there are some features of the condiment that can make it unsafe or at least unfavorable. While this is mainly a problem for people with certain health problems or sensitivities to certain foods or additives, soy sauce also poses a few other potential health concerns.
Recommended Alternative
More harmful than beneficial. Side effects are common, especially when consumed/done excessively. Moderation is very important.
View Full Grading System
Category 'A'
Very healthy and numerous health benefits. Side effects are rare. Things rated an 'A+' are typically necessary for survival (for example, water).
Very healthy and numerous health benefits. A few harmful qualities may be associated, but only under certain circumstances such as an allergic reaction.
Very healthy and numerous health benefits. Harmful qualities may be associated, but aren't usually serious.
It is important to note that even the best things in life can become bad in immoderate amounts. So, although something may be rated an 'A+', overconsumption/overdoing can bring unwanted effects.
Category 'B'
Very beneficial to your health. Things rated a 'B+' may have a few harmful qualities to pay attention to.
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
More beneficial to your health than not. However, harmful qualities are most likely associated and shouldn't be overlooked.
The main difference between category 'A' and category 'B' is the harmful qualities typically present in 'B' items. Serious side effects are usually uncommon, but are still possible and should be taken note of.
Category 'C'
Both beneficial and harmful qualities associated. Things rated a 'C+' are typically a bit more on the beneficial side. Still, moderation is important.
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
More harmful than beneficial. Side effects are common, especially when consumed/done excessively. Moderation is very important.
Category 'C' usually denotes to both good and bad qualities. When it comes to this category, it is important to keep this word in mind: moderation.
Category 'D'
Harmful to your health. Although benefits may be associated, the bad most likely outweighs the good. Moderation is very important.
Harmful to your health. A few benefits may be associated, but the bad outweighs the good. Moderation is extremely important.
Harmful to your health. Very few, if any, benefits are present. Things in this category should be avoided as much as possible.
Category 'D' is typically for things that are more harmful than beneficial. While consuming/doing something unhealthy once in a blue moon shouldn't hurt, we definitely recommend eliminating 'D' items as a regular part of your routine/diet.
Category 'F'
Category 'F' is for things that fail to bring anything beneficial to the table, and are very harmful to your health. We recommend completely avoiding anything in this category. Long-term side effects of 'F' items are usually very serious.
Category 'N'
'N' stands for neutral. Things placed into this category are generally (a) neither good nor bad for you, or (b) lack the necessary evidence to reach any conclusions.
Long answer
Soy sauce is very high in sodium, which can have negative consequences for health, especially for people struggling with high blood pressure or those who are susceptible to heart disease. Furthermore, soy contains substantial quantities of phytoestrogens, which mimic estrogen in the human body. Many studies have found that frequent consumption of phytoestrogens by men can lead to decreased testosterone levels, weight gain, muscle loss, mood problems, diminished libido, and erectile dysfunction.
In women, frequent consumption can lead to weight gain, lowered libido and mood problems, as well as menstrual irregularities and breast tenderness. Some evidence exists that increased estrogen levels from high soy consumption may even increase women's breast cancer risk.
There is also the issue of gastrointestinal disturbances from soy sauce. Soy and other legumes contain proteins that are difficult to digest, and they tend to cause gas, bloating and abdominal discomfort for many people. In addition, soy sauce is a rich source of naturally occurring monosodium glutamate (MSG), which is known to cause headaches and migraines in sensitive individuals. Soy sauce may also present a problem for people who experience negative reactions to wheat and gluten, as soy sauce is often made with wheat.
On the bright side of things, research has shown that soy sauce contains an ample amount of antioxidants, which may help reduce inflammation and the risk of certain diseases. Some studies have discovered that the condiment can even help lower levels of LDL, or "bad," cholesterol when used in small amounts.
Possible short-term side effects
- gas
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bloating
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abdominal discomfort
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headache (if msg sensitive)
Possible long-term side effects
- weight gain
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increased blood pressure
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decreased libido
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mood swings
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menstrual irregularities (women)
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breast tenderness (women)
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decreased testosterone (men)
Ingredients to be aware of
Benefits
- high in antioxidants
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helps lower ldl (in small amounts)
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help reduce inflammation
Healthier alternatives
Our Wellness Pick
(what is this?)
Coconut Aminos Seasoning
- Soy-free soy sauce alternative
- Low sodium content
- Low glycemic index
- Vegan & Gluten-free
- Organic certified
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Written by Kathan Natrajan
Published on: 12-28-2015
Last updated: 12-15-2023
Thank you for your feedback!
Written by Kathan Natrajan
Published on: 12-28-2015
Last updated: 12-15-2023
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