Coconut Aminos: A Lower Sodium Alternative to Soy Sauce
Dietitians frequently explore new foods looking for suitable swaps to reduce sodium in the foods their patients are choosing. Condiments can contribute extra sodium to a meal. A common complaint from patients is that low sodium foods do not taste good. Coconut aminos is an exciting way to bring flavor to Asian style dishes (and more) as an alternative to high-sodium soy sauce.
Coconut Aminos…What is it?
Coconut aminos is made from the fermented sap of the coconut blossom. The product is aged and salt is added. This results in a liquid with a similar consistency as soy sauce. Coconut aminos is slightly sweet with a savory (umami) taste. Coconut aminos contains 90 mg sodium per teaspoon according to the bottle. This makes it a lower sodium seasoning choice. For people living with food allergies or sensitivities it is soy- and gluten-free. However, it does contain glutamate, a substance in monosodium glutamate (MSG).
With about 70% less sodium than soy sauce it can be a better option for individuals who are limiting their sodium intake. Coconut aminos can be used to bring flavor to stir-fries, salad dressings, sauces and marinades. Individuals using it as an alternative to soy sauce should be advised that while coconut aminos contains significantly less sodium than soy sauce, it does still contain a fair amount of sodium (270 mg per tablespoon). However, this is much lower than a tablespoon of soy sauce (920 mg sodium) or reduced-sodium soy sauce (575 mg sodium).
Not only is coconut aminos lower in sodium, it is low in potassium and phosphorus. According to the manufacturer it has only 16 mg of potassium in 1 teaspoon and 16 mg of phosphorus per 100 g. One teaspoon of coconut aminos has less than 1 g carbohydrate.
Coconut aminos can be found in many grocery stores. Look in the “health” food aisle or in the aisle where you find soy sauce. It can also be ordered online from many websites. The cost for a bottle of coconut aminos is typically around $8-$10 for an 8-ounce bottle.
Try using coconut aminos in place of the hoisin sauce or soy sauce. Try recipes like Asian Lettuce Wraps, Chicken Lettuce Wraps, Hula Meatballs and Teriyaki Wings on DaVita.com. Use it for seasoning meat, seafood or vegetables. Add it to homemade sauces or salad dressings.
What are your favorite ways to use coconut aminos?
This article is for informational purposes only and is not a substitute for medical advice or treatment. Consult your physician and dietitian regarding your specific diagnosis, treatment, diet and health questions.. Try