Are you on the keto diet? If so then you might be wondering which foods to eat or avoid based on the guidelines of maintaining a low-carb/high-fat (LCHF) diet. The keto diet doesn’t allow certain foods like refined grains, high-carb beans, and some dairy. Some foods are more of a grey area like soy sauce keto. This sauce is made from soybeans but isn’t actually a bean so you might be wondering if it’s low-carb enough to consume. There’s no question that beans can be healthy. However, the main issue in terms of keto is eating foods that keep you in ketosis. A high-carb sauce could kick you out of the metabolic state.
The topic of keto-friendly sauces, dips, and dressings themselves is quite interesting. We tend to think of them as binge “heavy” and thus high-carb. However, there are actually several of them that are keto-friendly. They include keto-friendly tartar sauce, salsa, and blue cheese dressing. If they’re LCHF then they’re allowed on carb diets. Those are the key features to look for when picking foods like sauces to include in your dishes and meals. Carb-counting is a thing on the ketogenic diet so it’s critical to learn about the number of carbohydrates in a particular food you might use while on the low-carb diet.
What Are Keto-Friendly Foods?
The standard Keto Diet is about 70% fat, 20% protein, and 10% carbs. There are some modified Keto Diets that bump up/down any of the macros. For example, some increase carbs a little before workouts or protein. If you drop carbs to 5% or so this usually means bumping up healthy fats.
One of the main goals of the Keto diet as a low-carb diet is to keep daily carbohydrates under 50 grams. After you’ve done keto for a while you can try to keep carbs as low as 20g, for example.
This is a big difference compared to the Standard American Diet (SAD) in which carbs can make up to two-thirds of a person’s daily diet. Like calorie-counting diets, it’s critical to count carbs while you’re on keto.
What’s the big deal? This is critical because keeping carbs super-low helps to get your body in the metabolic state known as “ketosis.” This causes your liver to produce more “ketones” and get energy from stored fat.
There are test kits that allow you to test your ketones. They check your breath, urine, or blood to check if you’re in a state of ketosis. In order to get the most benefits from the keto diet, it’s critical to keep total carbs low enough to stay in ketosis.
The key part of keto is to maintain a high-fat diet. These are “good” fats instead of saturated/trans fats that you find in foods like jelly-filled donuts, microwave popcorn, and potato chips.
It’s important to keep these issues in mind since it helps to determine whether or not a food is Keto-friendly. When on the Ketogenic Diet you have to make sure you’re getting high fats and low carbs.
Here are some examples in terms of beans. Chickpeas and pinto beans both have 45g of carbs. Soybeans are one-third lower at 30g of carbs. How low can you go? Peas dip down to 25g.
Is Soy Sauce Keto-Friendly?
This is the question at hand. As noted, soybeans themselves are at 30g of carbs, which is quite high when you want to stay under 50g of carbs for the entire day.
Soy sauce is a different story though. One tablespoon only has 1g of net carbs. There are alternatives like liquid amino that tastes like soy sauce but has lower net carbs.
So technically you can use soy sauce when preparing meals while on the keto diet. The key is to minimize how much you use. 1g of sauce can add up if you’re adding it to multiple dishes during the day.
Then there are other sauces you might add to your cooking. Even if the sauces themselves are low-carb the total carbs can add up quickly during the day. So, while soy sauce gets the green light on keto make sure you count carbs to help you stay in ketosis.
Soy sauce is also keto-friendly for other reasons. It provides a powerful combo of sodium/electrolytes. These nutrients are especially important when you’re on keto due to it being low-carb.
In fact, you don’t just get salt from soy sauce. Yes, it can provide nearly 40% of your recommended daily value (DV) of sodium. The production that involves fermentation and pasteurization adds other nutrients like alcohols, sugars, amino acids, and lactic acid. These are all important nutrients for helping your body function properly.
However, it should be noted again that it’s important to use soy sauce sparingly. This will help to keep carbs low for the day while supplying flavor and nutrients to your meals.
In fact, a high-sodium diet can cause potential health problems. They include high blood pressure and heart problems. You should also avoid it if you have high estrogen levels. That said, if you don’t notice any problems consuming a small amount of soy sauce then it’s not an issue.
Tips for the Keto Diet
Eat “good” salts
One reason soy sauce is a good source of salt is it’s a natural source of sodium/electrolytes. High-sodium diets have become a worldwide epidemic. A high-carb diet causes insulin spikes, which causes the body to retain sodium. That’s a bad thing.
When on the low-carb keto diet this causes low insulin levels. So, it’s important to get 3-5g of natural sodium from foods. The best options include sea salt. You can add this salt to different foods like broth, veggies like keep and pumpkin salts, and basic H2O.
Do Intermittent Fasting (IF)
This is an excellent way to get into ketosis. In fact, the keto diet is basically a hack that makes your body think you’re fasting. The combination of fasting and low-carb/high-fat diet can actually boost weight loss because it causes your body’s metabolism to keep changing.
There are different ways to use IF on the keto diet. They include using a building phase and cleansing phase It’s a good idea to start out slow with a 16/8 fasting/eating cycle then try out 18/6, 20/4 or (wait for it) 24/24!
Watch your protein
The keto diet should include a mid-range protein. This can cause issues like turning amino acids into blood sugar. One way to stay in ketosis is to reduce protein if your blood sugar levels start to spike.
Your goal should be about 1 gram of protein/kilogram of body weight. Make tweaks based on workout and rest days.
Drink enough water
This is something you do anyway. However, it’s especially important when you’re on the keto diet since you’re cutting carbs.
Make sure you’re drinking purified or filtered water to get the best results. It’s also important to drink water at certain times of the day like after waking up. You can also add some sea salt for a source of sodium like soy sauce keto.