The question of whether liquid aminos contain sugar requires a closer look at the two primary types of this popular seasoning: those made from soybeans and those made from coconut blossom nectar. While they are both used as a soy sauce alternative, their production methods and nutritional makeup are quite different. The most well-known brand, Bragg Liquid Aminos, is derived from soybeans and contains zero grams of sugar, a fact supported by its nutritional labeling. In contrast, coconut aminos, which are produced by fermenting coconut sap, naturally contain a small amount of sugar. Understanding this distinction is crucial for those managing their sugar intake, following a ketogenic, paleo, or other low-carb diet.
The Sugar-Free Soy-Based Liquid Aminos
Soy-based liquid aminos, exemplified by the Bragg brand, are created through a process called acid hydrolysis. Instead of fermenting soybeans, manufacturers use a mild acid to break down the vegetable protein into its constituent amino acids. The acid is then neutralized, and the final product is a savory, salty, umami-rich seasoning made from just two simple ingredients: vegetable protein from soybeans and purified water.
Because this method does not involve fermentation or the addition of sweeteners, the end result is a seasoning with no carbohydrates or sugars. This makes it a popular choice for those on strict low-sugar diets, including keto. It offers a salty flavor profile similar to soy sauce, but without the wheat, making it naturally gluten-free.
The Sugary Coconut Aminos
On the other hand, coconut aminos are made through a very different process. The product begins with the sap collected from the coconut palm flower, which is naturally rich in sugars. This sap is aged and fermented, much like traditional soy sauce, and sea salt is added. The fermentation process results in a seasoning that is milder and distinctly sweeter than its soy-based counterpart.
While the sugar content is not high in comparison to many condiments, it is present. For example, one teaspoon might contain around 1 to 2 grams of natural sugar, but this can vary depending on the brand. The fermentation process also imparts a milder, less intensely savory flavor. For those on a very strict low-carb or keto diet, these grams of sugar could accumulate if used in large quantities, so portion control is important.
Comparison Table: Soy vs. Coconut Liquid Aminos
| Feature | Soy-Based Liquid Aminos (e.g., Bragg's) | Coconut Aminos (e.g., Coconut Secret) |
|---|---|---|
| Source | Soybeans | Coconut blossom nectar |
| Production | Acid hydrolysis | Fermentation |
| Sugar Content | 0g per serving | 1-2g per teaspoon (approx.) |
| Flavor Profile | Intensely savory, umami | Milder, slightly sweeter |
| Gluten-Free | Yes | Yes |
| Sodium Level | Higher than coconut aminos | Lower than soy-based aminos |
| Keto/Low-Carb | Yes | Use with caution, minding sugar content |
Which Liquid Aminos Are Right for You?
Choosing between soy-based and coconut aminos depends heavily on your dietary needs and taste preferences. If your primary concern is avoiding sugar, soy-based liquid aminos are the clear choice. Their robust, savory flavor is a perfect one-to-one substitute for soy sauce in many recipes. However, if you are avoiding soy, have a milder flavor preference, or simply want a condiment with a lower sodium content, coconut aminos are the better option, provided you are mindful of the minimal sugar content.
Using Liquid Aminos in Your Cooking
Both types of liquid aminos are incredibly versatile in the kitchen. They can be used to add a rich, savory flavor to a wide variety of dishes.
- For marinades and sauces: Add either type to your favorite marinade for tofu, chicken, or vegetables. The milder taste of coconut aminos might be preferable in sauces where you don't want an overpowering umami flavor.
- In salad dressings: A splash of liquid aminos can add depth to homemade dressings. The sweeter note of coconut aminos can work well with citrus-based dressings.
- Seasoning for stir-fries: A popular use is to replace soy sauce in stir-fries. Both work, but the final flavor will differ slightly due to the sweetness of the coconut version.
- Drizzled over vegetables and grains: A simple drizzle over steamed vegetables, rice, or quinoa can elevate a dish with minimal effort.
- Savory snack seasoning: Try tossing some into nuts before roasting or sprinkling it on fresh-popped popcorn for a savory, salty kick.
For a general guide on incorporating this versatile seasoning, check out Healthline's article.
Conclusion
While the name 'liquid aminos' is often used interchangeably, the critical difference in sugar content between the soy-based and coconut-based versions is important to recognize. Soy-based liquid aminos contain zero sugar, while coconut aminos naturally have a small amount due to their fermentation process. When making a purchase, always check the label to determine the source and ensure it aligns with your dietary restrictions and flavor preferences. This simple step will help you make an informed choice and get the seasoning that is right for your meal.
