Love Asian cuisine, and all the flavors that come with it, but need to avoid soy? I have just the solution for you! Soy and gluten free soy sauce with a taste that is out of this world! 

Soy sauce is amazing. It is perfect for marinades, over fish, chicken, turkey, and mixed in burgers. It brings a salty, meaty type flavor to any food. I love making homemade sushi and dipping the flavorful chunks into the dark, rich sauce.

However, on the keto diet, most of us work at avoiding soy in all forms. It's not the health food that we all thought it was a few years ago. Actually, it's being thought that it's just the opposite of a health food. 

Of course, the main reasons why you should avoid soy are the same reasons why you should stay away from other grains and legumes. Lectins will mess with your leptin sensitivity (hunger and energy expenditure signals), making your brain think it’s hungry even when your body has more than enough calories. Leptin resistance could lead to insulin resistance, which could lead to a host of problems also known as the metabolic syndrome. Levels of phytates in soy are also very high. Phytates bind to minerals like zinc, calcium, iron and magnesium and make them unavailable for you....Soy contains high levels of goitrogens. Goitrogens are compounds that inhibit the thyroid’s ability to utilize iodine correctly which could lead to hypothyroid problems. (source)

As if that wasn't enough, it's thought that soy can help cancer tumors to grow! 

Most modern soy foods are not fermented to neutralize toxins in soybeans, and are processed in a way that denatures proteins and increases levels of carcinogens.  A British government report concluded that there is little evidence that soy foods protect against breast cancer or any other forms of cancer. In fact,soy foods may result in an increased risk of cancer. CANCER patients are being warned to avoid foods rich in soy because they can accelerate the growth of tumours.  (source)

 

Is some soy healthy for you?

Maybe. According to one site, fermented soy products like natto is loaded with Vitamin K2, which is essential for strong bones, proper brain function and healing in the body. (source) But, since this does NOT include soy sauce, the best way to avoid the possibility of a toxic food is to make your own. Easy, peasy right? 

The best part is that you can use homemade bone broth, (get the recipe here) and really "up" the nutritional value in this! This calls for beef broth, and that will give the best results, BUT you can substitute chicken, turkey, or duck broth and get similar results. The flavor won't be just like store bought soy sauce, but it does work. 

This gluten free soy sauce is a great replacement for store bought soy sauce and is keto friendly! 

Ingredients:

• 2 cups beef bone broth
• 2 teaspoons apple cider vinegar
• 3 teaspoons brown sugar Swerve
• pinch black pepper
• 1/2 teaspoon garlic powder
• 1/2 tsp onion salt

Instructions:

1. Combine all ingredients in sauce pan, and boil uncovered until reduced to 1/2 a cup.
2. Store leftovers in tightly covered jar in the  fridge for up to 10 days,.

Makes 16 servings, 1.3 carbs per serving. 

Will you try this gluten free soy sauce at home? What will be your favorite way to use it? Be sure to let me know if you try and love this gluten free soy sauce, too!

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