Soy sauce, also known as shoyu, is a popular condiment used in many Asian cuisines. It is made from fermented soybeans mixed with roasted wheat or other grains. The wheat provides the sauce with a rich, umami flavor. However, for people with celiac disease or non-celiac gluten sensitivity, the gluten content of regular soy sauce is a concern. Thankfully, there are several good gluten-free alternatives available.
In this article, we will discuss what gluten is, who should avoid it, and why it is added to soy sauce. We will recommend some excellent brands of gluten-free soy sauce and summarize their key features. A handy comparison table will allow you to see the main differences between popular gluten-free soy sauces at a glance. Keep reading to learn all about gluten-free soy sauce options so you can keep enjoying the flavor of soy sauce on a gluten-free diet!
What is Gluten?
Gluten is a general name for the proteins found in wheat, barley, and rye. It acts as a glue that gives elasticity to dough, allowing bread to rise properly. Gluten provides the chewy texture associated with many baked goods. It is found not only in bread but also in pasta, cereals, baked goods, and other products that contain wheat, barley, or rye.
Gluten contains two specific proteins called gliadin and glutenin. For individuals with celiac disease or non-celiac gluten sensitivity, these proteins trigger an abnormal immune response that damages the lining of the small intestine. This can lead to a variety of gastrointestinal and other symptoms. The only treatment is following a strict lifelong gluten-free diet by avoiding all foods and products containing gluten.
Who Needs to Avoid Gluten?
For people with celiac disease or gluten sensitivity, ingesting gluten causes inflammation and damage to the small intestine. Over time, this can lead to problems such as malnutrition, anemia, osteoporosis, infertility, neurological issues, and other autoimmune disorders. Avoiding gluten is the only way to manage these conditions.
Here is a summary of who needs to avoid gluten:
– Individuals diagnosed with celiac disease – This is an inherited autoimmune disorder that affects about 1% of the population.
– Those with a wheat allergy – An allergic reaction to wheat proteins, different from celiac disease.
– People with non-celiac gluten sensitivity – Estimated to affect 5-13% of the population. Symptoms resolve when gluten is removed.
– Anyone with unexplained digestive issues – Abdominal pain, bloating, diarrhea or constipation may be linked to gluten.
– People with related disorders – Gluten-free diets can help manage Hashimoto’s thyroiditis, type 1 diabetes, autism, ADHD, or psoriasis.
– Family members of people with celiac disease – There is a genetic component, so relatives should be screened.
As you can see, there are many individuals who need to or benefit from removing gluten from their diets. Thankfully, following a gluten-free diet has become much easier over the past decade, with more availability of specialty products and greater awareness in the food industry.
Why is Gluten Added to Soy Sauce?
Most regular soy sauces contain gluten because they are made using a process that includes wheat. Here is a brief overview of how soy sauce is produced:
– Soybeans are boiled and combined with roasted wheat.
– The mixture ferments in a salty brine for several months, aided by yeast and other bacteria cultures.
– This long fermentation period results in the development of strong umami flavors.
– The liquid is pressed from the fermented beans and wheat, then pasteurized and filtered.
As you can see, wheat provides proteins and carbohydrates that help with fermentation and give soy sauce its rich flavor and aroma. Soy sauce made without wheat uses other grains like rice or barley to achieve the same effects. Manufacturers could produce 100% gluten-free soy sauce by using gluten-free grains or no grains at all. However, most leading brands opt to include wheat to maintain the traditional flavor profile that consumers expect.
Gluten-Free Soy Sauce Alternatives
If you follow a gluten-free diet, look for tamari or shoyu sauces that are produced without wheat or barley. Here are some excellent gluten-free brands to consider:
San-J Tamari Gluten Free Soy Sauce
San-J is one of the most popular and widely available gluten-free soy sauces. Their tamari is brewed using soybeans, water, salt, and brown rice. It contains no added wheat or barley. The tamari has a smooth, rich flavor great for dipping, marinades, stir fries, and more. San-J sells their gluten-free formula in convenient squeeze bottles.
Kikkoman Gluten-Free Tamari Soy Sauce
This is another readily available option you can find at most grocery stores. Kikkoman uses only soybeans, water, salt, sugar, and caramel color to produce their gluten-free tamari. The taste is mellow, slightly sweet, and less salty than regular soy sauce. The Kikkoman gluten-free sauce works well for dipping, marinades, dressings, and many Asian recipes.
La Choy Soy Sauce
La Choy is unique because it uses no wheat or soybeans. Their gluten-free recipe starts with purified water, salt, corn syrup, caramel color, garlic, and other natural flavors. La Choy has a milder taste than traditional soy sauce but can be used in similar recipes. The thinner consistency also makes it a tabletop choice for drizzling.
Coconut Secret Coconut Aminos
For a soy-free, gluten-free alternative, coconut aminos have a soy sauce-like flavor derived from coconut tree sap. Coconut Secret adds only sea salt to their organic coconut aminos. The taste is sweeter and richer than regular soy sauce. Use coconut aminos to enhance the flavor of meats, vegetables, rice, noodles, and stir fries.
Bragg Liquid Aminos
Bragg Liquid Aminos is another gluten-free, soy-free seasoning made from non-GMO soybeans. This vegan, kosher alternative contains 16 amino acids vital for good health. Its delicious, salty flavor with a hint of sweetness can be used anywhere you would typically use soy sauce.
Comparison of Popular Gluten-Free Soy Sauces
| Brand | Ingredients | Flavor Notes |
|---|---|---|
| San-J Tamari | Water, soybeans, salt, brown rice | Rich, smooth umami flavor |
| Kikkoman Tamari | Water, soybeans, salt, sugar, caramel color | Mellow, slightly sweet |
| La Choy | Water, salt, corn syrup, caramel color | Thin, mild flavor |
| Coconut Secret | Coconut tree sap, sea salt | Sweet, rich coconut flavor |
| Bragg Aminos | Non-GMO soybeans, water | Salty with a hint of sweetness |
This comparison highlights the main gluten-free options and how they differ in taste and ingredients. When choosing a sauce, consider if you want a traditional soy-based taste, or an alternative like coconut or liquid aminos.
Using Gluten-Free Soy Sauce
Gluten-free tamari can be used in place of regular soy sauce in just about any recipe. Here are some ideas for how to incorporate it into your cooking:
– Use it as a marinade for meats, poultry, fish, or tofu. The tamari adds great flavor as the ingredients soak.
– Stir a tablespoon into rice or quinoa while cooking for extra flavor.
– Mix with sesame oil, rice vinegar, ginger, and other ingredients as a sauce for cold noodle or rice salads.
– Drizzle over cooked vegetables like broccoli, green beans, or carrots.
– Use as a dipping sauce for dumplings, spring rolls, or tempura.
– Add during the last few minutes of stir-frying recipes to add flavor and color.
– Mix with peanut butter, lime juice, and spices as a pad thai sauce.
– Use in place of regular soy sauce when making homemade sushi rolls.
– Whisk with olive oil and herbs as a gluten-free salad dressing base.
As you can see, the possibilities are endless for integrating gluten-free soy sauce into Asian and fusion dishes. Experiment with the different brands to find your favorites.
Finding Gluten-Free Soy Sauce
Gluten-free tamari and soy sauce alternatives are becoming much easier to find. Here are some tips for locating them in stores and online:
– Check the Asian foods aisle at well-stocked grocery store chains. They often carry options from San-J and Kikkoman.
– Search for gluten-free grocery items on large retailer websites like Amazon, Walmart, or Target.
– Visit natural food stores like Whole Foods, Sprouts, or Earth Fare. They have a wide range of specialty gluten-free products.
– Check listings at online gluten-free specialty retailers like Gluten Free Palace.
– Look for home delivery options from companies like Thrive Market that ship gluten-free foods to your door.
– Search restaurant supply retailers for bulk sizes of commercial gluten-free soy sauce.
– Ask at a local Asian market if they carry any wheat-free soy sauce options.
With so many resources, finding gluten-free soy sauce that suits your taste and budget is now quite easy. Refer to our comparison table to discover new brands to try.
Making Your Own Gluten-Free Soy Sauce
If you want to fully control the ingredients, another option is making your own homemade gluten-free soy sauce substitute. It requires more time and effort but avoids additives and preservatives. Here is an overview of the traditional process:
Ingredients
– 4 cups soybeans
– 4 cups water
– 1 cup rice (brown or white)
– Koji starter spores
– Salt
– Filtered water
Equipment Needed
– Large glass jars for fermenting
– Cheesecloth
– Funnel
– Bottles for storing
Steps
1. Soak soybeans overnight then cook until very soft. Blend into a puree with 4 cups water.
2. Cook rice until soft, then blend into a puree with a small amount of water.
3. Combine soybean and rice purees in a glass fermentation jar. Mix in koji starter spores.
4. Leave jar in a warm place (75-85°F) for 3-5 days as mixture ferments.
5. Add brine solution of 20% salt to fermented puree. Stir well.
6. Allow to continue fermenting for 6-12 months to fully develop the flavor.
7. Pour mixture through a cheesecloth-lined funnel into a clean jar. Add filtered water to thin if needed.
8. Pour the finished gluten-free soy sauce into sterilized bottles. Store in the fridge for up to 12 months.
The entire traditional process takes about one year but yields a fresh, preservative-free sauce. If you prefer a faster option, choose quick ferment recipes using ingredients like miso or coconut aminos to make soy sauce in 2-3 months rather than a year.
Gluten-Free Soy Sauce Precautions
When selecting or using soy sauce without gluten, keep these precautions in mind:
– Always check the label to verify the sauce is gluten-free. Look for the certified gluten-free symbol.
– Beware of low-sodium or “lite” soy sauces, as they often contain wheat.
– Look out for soy sauces flavored with additional ingredients that may contain gluten like roasted garlic or chili.
– Be aware that soy sauce packets served with sushi or other takeout are unlikely to be gluten-free.
– If eating out, ask to review the actual bottle of soy sauce to check for gluten-free labeling.
– Remember that soy sauce substitutes like coconut aminos have a sweeter, more distinct flavor.
– When pouring from a communal bottle, drizzle rather than dipping to avoid contamination.
– Check all your other condiments like hoisin, plum sauce, fish sauce, and oyster sauce for gluten as well.
Exercising reasonable care when purchasing and using tamari or other gluten-free soy sauces will allow you to enjoy their flavors safely. Consulting reputable brands and resources provides extra assurance.
Conclusion
In summary, gluten-free soy sauce alternatives provide delicious flavor while avoiding wheat found in regular soy sauce. Look for trusted brands like San-J or Kikkoman gluten-free tamari or try substitutes like coconut aminos. Gluten-free soy sauce works wonderfully in Asian recipes, marinades, salad dressings, and many other dishes. By choosing the right sauce and understanding label information, those with celiac disease and gluten intolerance can continue to enjoy the savory saltiness of soy sauce. With the approaches detailed in this article, eating gluten-free no longer means sacrificing flavor.