Is Soy Sauce Keto-Friendly?

In a ketogenic diet, controlling sugar intake is crucial. So, does the commonly used soy sauce meet the low-carb standard? Today, let's take a look at how soy sauce performs in a ketogenic diet.

Is soy sauce a keto food?

Soy sauce itself is not a 'keto food,' but it can be used in moderation in a ketogenic diet. Soy sauce is mainly made from fermented soybeans and wheat, containing a certain amount of carbohydrates. However, if you choose a low-sugar version of soy sauce and use it in small amounts, it can definitely be used in a ketogenic diet.

So, soy sauce is not considered a 'completely keto food,' but under the right amount and type (especially low-sugar soy sauce), it can be used as a condiment without affecting the ketogenic effect.

Is soy sauce suitable for the keto diet?

Soy sauce is not completely suitable for a ketogenic diet, but you can choose some alternatives.

Traditional soy sauce contains a certain amount of sugar and carbohydrates. Although the amount used each time is small, long-term use may accumulate and affect your carbohydrate control. So, if you're strictly controlling carbs, you still need to be careful when choosing.

What is the best soy sauce for keto?

The best soy sauce for a ketogenic diet is low-sugar soy sauce or coconut soy sauce.

Low-sugar soy sauce: This soy sauce is usually specifically designed for low-carb and ketogenic diets, with a lower sugar content, so you can use it with peace of mind without worrying about consuming too many carbs.

Coconut soy sauce: Coconut soy sauce has very low sugar content, making it suitable for a ketogenic diet. It also has a unique taste, making it great for seasoning.

Low-sugar soy sauce is generally available in most supermarkets or online platforms. When purchasing, remember to check the ingredients list to ensure the sugar and carbohydrate content is really low.

Coconut soy sauce is relatively rare, but can be found in some health food stores and online shops. The taste is more suitable for those who enjoy new flavors.

What sauce can you eat on keto?

Soy sauce (low-sugar version): If you choose low-sugar soy sauce, its carbohydrate content is low, making it very suitable for a ketogenic diet.

Hot sauce: Most hot sauces are low-carb, especially homemade hot sauce, which allows you to control sugar and carb content. However, some store-bought hot sauces may contain added sugars, so make sure to check the ingredients list when purchasing.

Yellow mustard: Pure yellow mustard contains almost no sugar or carbs, making it very suitable for a ketogenic diet and enhancing the flavor of food.

Olive oil and vinegar: These two contain no carbs and can be used to make salad dressings or mix with vegetables, both healthy and compliant with ketogenic requirements.

Ketchup (sugar-free version): Some sugar-free ketchup is also acceptable on a ketogenic diet, as it contains much less sugar than traditional ketchup.

What is dirty keto?

Dirty keto is actually a diet that appears to be ketogenic on the surface, but the foods you eat are not very healthy. Although you avoid carbs and increase fats and proteins, the foods you choose are often of low quality and lack necessary nutrients.

For example, eating a lot of processed meats (like sausages and bacon), which are keto-friendly but contain many additives, is not good for the body in the long run. Or, eating large amounts of cheese and cream, which are keto-friendly, but if consumed in excess, may lead to too much saturated fat intake.

Why is soy not allowed in keto?

Actually, a ketogenic diet doesn't completely exclude soy, but it is important to control the intake of soy.

Soy itself contains a certain amount of carbohydrates, especially some soy products like tofu and soy milk, which have relatively high carbs. So, if you eat too much, it could affect the effectiveness of the ketogenic diet.

However, it's actually fine to eat a little tofu or bean sprouts occasionally, as long as it doesn't exceed the daily carb limit. The ketogenic diet focuses on minimizing carb intake, so soy should be eaten in moderation.

What is a keto breakfast?

A ketogenic breakfast is actually a low-carb, high-fat, high-protein breakfast that helps kickstart your ketosis state for the day.

Common ketogenic breakfast foods include:

Eggs: Boiled, fried, or scrambled, all work fine. Add some butter or coconut oil to increase the fat.

Avocado: A source of healthy fats, can be eaten directly or paired with eggs.

Bacon/sausage: A classic keto combo, choose sugar-free and additive-free versions if possible.

Greek yogurt: Sugar-free version, paired with some nuts or a few berries for added texture.

Cheese: Convenient to eat, increases the source of protein and fat.