Is Soy Sauce Inflammatory?
5/10
Inflammation score
moderately inflammatory
Category
Somewhat — eat in moderation
Verdict
Soy Sauce has an inflammation score of 5/10, making it moderately inflammatory. This food has a balanced inflammatory profile.
Quick facts
- Inflammation
- 5/10
- Category
- moderately inflammatory
- Serving size
- 1 tsp to 1 tbsp
Key nutrients
Serving & tips
1 tsp to 1 tbsp
Choose naturally brewed, reduced-sodium soy sauce. Use sparingly. Consider coconut aminos as alternative.
Why Is Soy Sauce Moderately Inflammatory?
Soy sauce is a fermented condiment that contains some beneficial compounds from fermentation, but is extremely high in sodium. Naturally brewed soy sauce contains antioxidants, while cheaper versions may contain additives.
Potential Benefits
- Naturally fermented versions contain antioxidants
- Fermentation produces beneficial compounds
- Low calorie flavoring
Inflammatory Concerns
- Extremely high in sodium
- Can trigger inflammation via excess salt
- Some contain MSG and additives
- Soy can be inflammatory for sensitive people
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Healthier Anti-Inflammatory Alternatives
If you're looking to reduce inflammation, try these alternatives to soy sauce:
Almond Milk
Unsweetened almond milk is a low-calorie, dairy-free alternative that is naturally anti-inflammatory.
Almonds
Almonds are nutrient-rich tree nuts that provide healthy fats, protein, fiber, and vitamin E.
Apple
Apples contain quercetin and other polyphenols with anti-inflammatory properties.
Asparagus
Asparagus is a nutrient-rich vegetable with anti-inflammatory saponins, flavonoids, and prebiotic fiber.
Avocado
Avocados are rich in monounsaturated fats, potassium, and anti-inflammatory compounds.
Beets
Beets are rich in betalains (the pigment that gives them their deep red color) and nitrates, both of which have anti-inflammatory properties and support cardiovascular health.
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About Soy Sauce and Inflammation
Understanding how soy sauce affects inflammation is important for anyone following an anti-inflammatory diet. With an inflammation score of 5 out of 10, soy sauce is classified as moderately inflammatory in the Flammy food database.
While soy sauce is not highly inflammatory, it is best consumed in moderation as part of a balanced diet. Pairing it with anti-inflammatory foods like leafy greens, fatty fish, and berries can help offset any potential inflammatory effects.
The inflammation score is based on a comprehensive analysis of the food's nutritional profile, including its fatty acid composition, glycemic impact, antioxidant content, and the presence of pro-inflammatory or anti-inflammatory compounds. Scores range from 1 (most anti-inflammatory) to 10 (most inflammatory).