Can I use aminos instead of soy sauce?
Yes, you can use aminos instead of soy sauce in most recipes, but it is important to understand the distinctions between the two most common types: coconut aminos and Bragg Liquid Aminos. While both can provide a savory, umami flavor, their sourcing, sodium content, and taste profiles vary significantly. This guide will help you determine the best option based on your dietary needs and desired flavor.
What are the main types of aminos?
There are two primary types of aminos commonly used as a soy sauce substitute:
- Coconut Aminos: Made from the fermented sap of coconut palm blossoms mixed with sea salt. This option is naturally soy-free, gluten-free, and significantly lower in sodium than traditional soy sauce. It has a slightly sweeter, milder flavor that makes it a popular choice for those with allergies or specific dietary restrictions.
- Bragg Liquid Aminos: Produced from non-GMO verified soybeans treated with a natural process to separate the amino acids. Although it is gluten-free, it is soy-based, and its sodium level is comparable to or only slightly lower than regular soy sauce, unlike the significantly lower sodium of coconut aminos. It offers a robust, savory flavor profile, similar to a traditional soy sauce, and contains 16 essential and non-essential amino acids.
Comparison table: Aminos vs. Soy Sauce
| Feature | Traditional Soy Sauce | Coconut Aminos | Bragg Liquid Aminos |
|---|---|---|---|
| Sourcing | Fermented soybeans and wheat | Fermented coconut sap and sea salt | Non-GMO soybeans and purified water |
| Taste Profile | Rich, deep, and very salty | Mild, slightly sweet, and less salty | Savory, umami, and salty, similar to soy sauce |
| Sodium per Tbsp | 800–1,000 mg | 90–270 mg (brand dependent) | 300–600 mg (brand dependent) |
| Gluten-Free? | No, contains wheat | Yes | Yes |
| Soy-Free? | No, contains soy | Yes | No, contains soy |
| Cost | Generally affordable | Higher than soy sauce | Moderate to high |
How to use aminos as a substitute in recipes
When replacing soy sauce with aminos, you may need to make small adjustments to achieve a similar flavor profile.
Here are some tips for using each type:
- Adjusting for Coconut Aminos: Because it is sweeter and less salty, start with a 1:1 replacement ratio. If you desire more salinity, add a small pinch of sea salt to your dish. For a stronger umami flavor, you may even consider doubling the amount of aminos. It works wonderfully in marinades, salad dressings, and stir-fries.
- Adjusting for Bragg Liquid Aminos: This variety is a more direct substitute for soy sauce and can often be used in a 1:1 ratio. It provides a robust, savory kick perfect for soups, stews, and marinades. Note that while the flavor is similar, it is unfermented and may lack the specific depth of taste found in traditionally brewed soy sauce.
Conclusion: Making the right choice
Ultimately, whether you use aminos instead of soy sauce depends on your dietary restrictions and flavor preferences. For those avoiding soy and gluten or aiming for significantly lower sodium, coconut aminos are an excellent choice. Its slightly sweet, mild flavor pairs well with many dishes but may require additional salt. If you are gluten-free but can have soy and prefer a flavor closer to traditional soy sauce, Bragg Liquid Aminos is a solid alternative. For traditionalists, low-sodium or gluten-free tamari options still offer a taste closer to soy sauce with less salt or no gluten, respectively. Experimenting with brands and ratios will help you find the perfect balance for your culinary needs.
Key considerations for using aminos
- Sodium awareness: Both aminos and soy sauce contain sodium; always check labels to manage your intake, especially with Bragg Liquid Aminos, which can have sodium levels similar to soy sauce.
- Flavor profile: Coconut aminos are milder and sweeter than soy sauce, which may change the overall taste of a recipe.
- Allergy-friendly: For those with soy or wheat allergies, coconut aminos is a safe and flavorful alternative.
- Umami content: The unfermented nature of Bragg Liquid Aminos can result in a less complex umami profile than fermented soy sauce.
- Diet compatibility: Coconut aminos are suitable for Paleo and Whole30 diets, which restrict soy.
- Substitution ratio: When using coconut aminos, you may need to add a little extra salt or increase the amount used to match the saltiness of soy sauce.
Frequently asked questions
Are aminos healthier than soy sauce?
While it depends on your health goals, coconut aminos are considered healthier by many due to their significantly lower sodium content and lack of soy and gluten, making them ideal for allergy-conscious diets. The health benefits of Bragg Liquid Aminos are comparable to soy sauce, and both should be consumed in moderation.
Do aminos taste exactly like soy sauce?
No, they do not taste identical. Both coconut and Bragg Liquid Aminos offer a savory, umami flavor, but they have distinct differences. Coconut aminos are sweeter and less salty, while Bragg is often described as slightly milder and sweeter than traditional soy sauce.
Can I use coconut aminos and Bragg Liquid Aminos interchangeably?
Yes, you can, but be aware of the flavor and sodium differences. Coconut aminos are sweeter and less salty, while Bragg's has a stronger, more soy-like flavor. Adjust seasonings accordingly when swapping them in a recipe.
Do I need to refrigerate aminos after opening?
Yes, it is recommended to refrigerate most brands of aminos after opening to maintain freshness and quality. Always check the bottle for specific storage instructions.
Are aminos suitable for a gluten-free diet?
Yes, both coconut aminos and Bragg Liquid Aminos are naturally gluten-free, making them safe for those with gluten sensitivities or celiac disease.
Can I use aminos for sushi or as a dipping sauce?
Yes, aminos can be used as a dipping sauce, including for sushi. Coconut aminos will provide a milder, slightly sweeter experience, while Bragg Liquid Aminos will taste more like a traditional soy sauce.
Is it possible to use soy sauce as a substitute for aminos?
Yes, soy sauce can substitute for aminos, but use less to account for its higher sodium content. When substituting for coconut aminos, you may need to add a touch of sweetness to balance the flavor.
