What Are Liquid Aminos?
Liquid aminos are savory, salty condiments often used as a substitute for soy sauce. They are essentially concentrated amino acids derived from a plant protein source. There are two main types on the market: soy-based and coconut-based.
- Soy-based liquid aminos, like the popular Bragg brand, are made by treating soybeans with an acidic solution to hydrolyze the protein into free amino acids. The saltiness comes from the neutralization process using sodium bicarbonate.
- Coconut aminos are derived from the fermented sap of the coconut blossom and are mixed with sea salt. This version is both soy-free and naturally lower in sodium.
The Reported Benefits of Liquid Aminos
When used appropriately, liquid aminos offer several advantages, especially as an alternative to traditional condiments.
A Gluten-Free Soy Sauce Alternative
One of the most appealing aspects of liquid aminos is their naturally gluten-free composition. Traditional soy sauce is typically fermented with wheat, making it unsuitable for individuals with celiac disease or gluten sensitivity. Liquid aminos, whether soy or coconut, provide a safe alternative for adding a salty, umami flavor to dishes.
Potential for Lower Sodium Intake
For those managing their sodium consumption, liquid aminos, particularly the coconut variety, can be a better option than traditional soy sauce. Coconut aminos often contain significantly less sodium, offering a way to achieve a similar taste profile without the high salt content. It is crucial to read labels, however, as some soy-based aminos can have a sodium content comparable to or even higher than some soy sauces when comparing equal serving sizes.
Free of Chemical Preservatives
Many commercial soy sauces contain sodium benzoate, a chemical preservative. Liquid aminos typically do not include these additives, making them a preferred choice for those who wish to avoid chemical preservatives in their diet.
Umami Flavor and Satiety
The presence of free glutamate from the protein breakdown gives liquid aminos their savory, umami taste. Research suggests that consuming umami-rich foods may help reduce feelings of hunger and decrease the desire to snack. While more studies are needed, adding liquid aminos to soups or broths could potentially contribute to a feeling of fullness.
Important Considerations and Potential Downsides
While liquid aminos have clear benefits, they are not without their drawbacks. It is important to be aware of the following factors before incorporating them into your diet.
Not a Significant Protein Source
Despite being a concentrate of amino acids, liquid aminos are not a viable protein supplement. They are used in small quantities as a seasoning, and the amount of protein they provide per serving is negligible. Health experts recommend getting protein from whole food sources like beans, lentils, whole grains, and lean meats, or from dedicated protein powder supplements.
High Sodium Content (Soy-Based)
As mentioned, soy-based liquid aminos can still be high in sodium, especially if overused. Serving size disparities on nutrition labels can be misleading, so it is essential to compare sodium levels by equal volume. High sodium intake is linked to increased blood pressure and other health risks, so moderation is key. Individuals with kidney disease or hypertension should be especially cautious.
Allergic Reactions
For individuals with a soy allergy, soy-based liquid aminos are not a safe option. Coconut aminos, being soy-free, serve as an excellent alternative for those with soy sensitivities.
Potential for Overworking Kidneys
Excessive, long-term intake of high doses of individual amino acid supplements can put a strain on the kidneys, which are responsible for processing and excreting waste products. While the amount of amino acids from seasoning is small, this is a consideration for anyone supplementing with high amounts of protein and who may have underlying kidney issues.
Liquid Aminos vs. Alternatives: A Comparison Table
| Feature | Soy-Based Liquid Aminos | Coconut Aminos | Traditional Soy Sauce | Whole Protein Sources |
|---|---|---|---|---|
| Source | Soybeans | Coconut blossom sap | Fermented soybeans and wheat | Animal (meat, eggs, dairy) or plant (legumes, nuts) |
| Gluten Status | Gluten-free | Gluten-free | Contains wheat (not gluten-free) | Varies (e.g., meat is GF, wheat is not) |
| Soy Status | Contains soy | Soy-free | Contains soy | Varies |
| Fermentation | No | Fermented | Fermented | N/A |
| Sodium Level | Medium-to-High | Low | High | Varies (often low) |
| Taste Profile | Mild, savory, salty | Mild, sweeter, savory | Strong, salty, umami | N/A |
| Protein Contribution | Negligible per serving | Negligible per serving | Negligible per serving | Significant |
How to Use Liquid Aminos Wisely
To maximize the flavor benefits while minimizing the downsides, consider these tips:
- Use as a seasoning, not a supplement. Treat liquid aminos as a flavor enhancer, not a protein source. Get your protein from a varied diet of whole foods.
- Consider coconut aminos. If you are watching your sodium intake or have a soy allergy, coconut aminos are the safer and often healthier choice.
- Mind your serving size. Just like with any salty condiment, use liquid aminos in moderation. A little goes a long way in adding flavor.
- Explore culinary applications. Liquid aminos are incredibly versatile and can be used in marinades, salad dressings, stir-fries, and sauces. Use them anywhere you want a savory kick.
Conclusion: The Final Verdict
Is liquid amino acid good for you? The answer is nuanced. As a gluten-free, preservative-free, and potentially lower-sodium alternative to soy sauce (especially the coconut variety), liquid aminos can be a positive addition to many diets. However, their health benefits are limited by their primary use as a flavoring agent; they are not a significant source of protein, and the soy-based versions can still be high in sodium.
Ultimately, liquid aminos should be viewed as a condiment rather than a health supplement. The best approach is to use them in moderation as part of a balanced diet rich in whole foods, which will provide a much more substantial and balanced intake of the amino acids and proteins your body needs. For a more detailed look at the benefits and downsides, review Healthline's detailed analysis on the subject.
