Is soy sauce an UPF?

According to the Food Standards Agency, many products classified as condiments and sauces are Ultra-Processed Foods (UPFs). This raises the question: is soy sauce an UPF, and how can consumers tell the difference between traditionally brewed and modern, chemically produced varieties?

Quick Summary

Not all soy sauces are created equal; some are minimally processed while others qualify as ultra-processed foods (UPF). The key difference lies in the production method, distinguishing naturally fermented products from rapid, acid-hydrolyzed versions containing industrial additives.

Key Points

• Not all soy sauces are the same: Traditional, fermented soy sauce is a processed culinary ingredient, not a UPF.

• Chemical production indicates UPF: Cheap, rapid soy sauce made with acid hydrolysis and additives is classified as ultra-processed.

• Check the ingredient list: To identify traditional soy sauce, look for a short list of ingredients: soybeans, wheat, salt, and water.

• Identify UPF additives: Watch for ingredients like caramel coloring, MSG, and preservatives such as potassium sorbate, which signal a UPF.

• Cost is a clue: Traditional soy sauce is more expensive due to its long, natural fermentation process compared to quick, chemical production.

• Health risks associated with UPFs: Regular consumption of ultra-processed foods is linked to chronic diseases and can lead to overconsumption.

Understanding the NOVA Food Classification System

To determine if soy sauce is a UPF, we first need to understand the globally recognized NOVA classification system, which categorizes all foods based on the nature, extent, and purpose of the industrial processes they undergo. It does not classify food based on its nutritional profile, but rather on how it is made.

• NOVA Group 1: Unprocessed or Minimally Processed Foods. These are whole foods with minimal alteration, such as fresh vegetables, fruits, and meats. Processes might include drying, crushing, or pasteurizing, but without added ingredients.
• NOVA Group 2: Processed Culinary Ingredients. These are derived directly from Group 1 foods and include items like vegetable oils, sugar, and salt. They are not meant to be eaten alone but are used in small amounts to prepare meals.
• NOVA Group 3: Processed Foods. These are products made by combining Group 1 and Group 2 ingredients through processes like canning, curing, or simple baking. Examples include canned vegetables and artisan breads.
• NOVA Group 4: Ultra-Processed Foods (UPFs). This group includes industrial formulations made mostly or entirely from substances derived from foods, often with many additives not used in home cooking. These foods are typically high in salt, sugar, or unhealthy fats and are designed for convenience and hyper-palatability.

Traditional vs. Modern Soy Sauce Production

The key to understanding a product's NOVA category often lies in its manufacturing process. For soy sauce, there is a stark difference between traditionally brewed methods and modern, rapid production techniques.

Traditional Fermentation Method

Traditional soy sauce relies on a slow, natural fermentation process that has been used for centuries. The core ingredients are simply soybeans, roasted wheat, salt, and water.

1. Preparation: Soybeans are steamed, and wheat is roasted and crushed.
2. Koji Creation: A culture of Aspergillus mold, known as koji, is added to the soybean-wheat mixture. This mixture is incubated for several days.
3. Moromi Fermentation: The koji mixture is combined with a salt brine to form a mash called moromi. This mash is aged for several months, or even years, during which natural yeasts and bacteria develop the complex flavors and aromas.
4. Pressing and Pasteurization: The fermented moromi is pressed to extract the liquid soy sauce, which is then pasteurized and bottled.

This method uses only basic, recognizable ingredients and a natural process. Under the NOVA system, this traditional soy sauce is a Processed Culinary Ingredient (Group 2), similar to salt or olive oil.

Modern Chemical Hydrolysis Method

In contrast, modern, low-cost soy sauce alternatives are often produced through a rapid chemical process. This method was developed to meet high market demand and reduce production time from months to as little as a few days.

1. Acid Hydrolysis: The process begins with defatted soy protein, a byproduct of soybean oil production, which is broken down using concentrated hydrochloric acid.
2. Neutralization: The resulting mixture is neutralized with alkaline sodium carbonate.
3. Flavoring: Salt, corn syrup, caramel coloring, and other flavor enhancers like MSG are added to mimic the taste and appearance of naturally brewed soy sauce. Additives such as potassium sorbate, thickeners like xanthan gum, and sweeteners like acesulfame K may also be used.

Because this process uses chemically modified ingredients and industrial additives to create a palatable food-like substance, this type of soy sauce is classified as an Ultra-Processed Food (Group 4).

Traditional vs. Modern Soy Sauce: A Comparison

Feature	Traditionally Brewed Soy Sauce	Modern Chemically Produced Soy Sauce
NOVA Group	Processed Culinary Ingredient (Group 2)	Ultra-Processed Food (Group 4)
Core Ingredients	Soybeans, wheat, salt, water	Defatted soy protein, corn syrup, caramel coloring, flavor enhancers
Production Time	Months to over a year	A few days
Production Method	Natural fermentation using koji mold	Acid hydrolysis and chemical neutralization
Flavor Profile	Complex, rich, and umami	Simpler, often saltier and sweeter
Additives	Typically none, or minimal preservatives	Often contains caramel coloring, flavor enhancers (MSG), and preservatives

How to Identify a Non-UPF Soy Sauce

To ensure you are buying a traditionally brewed soy sauce and not a UPF, always check the ingredient list on the label. A non-UPF product will have a short, simple list containing only soybeans, wheat, water, and salt. If the list includes additives, preservatives (like potassium sorbate), or caramel coloring, it is likely a modern, ultra-processed version. The price is also a good indicator, as the time-intensive brewing process makes traditional soy sauce more expensive. Brands like Kikkoman are often mentioned in discussions about naturally brewed options.

Health Implications of UPFs

Research indicates that high consumption of UPFs is linked to a higher risk of numerous chronic diseases, including obesity, type 2 diabetes, and cardiovascular issues. The reasons for this are complex and include factors beyond just the high salt, sugar, and fat content. UPFs are often designed to be hyper-palatable, encouraging overconsumption, and may also displace more nutritious whole foods from the diet. In contrast, traditionally made soy sauce can be a small but flavorful part of a balanced diet based on whole foods. For more information on the health impacts of ultra-processed foods, consult an authoritative source such as the American Heart Association.

Conclusion: Read the Label to Decide

In conclusion, the answer to "Is soy sauce an UPF?" is not a simple yes or no. The classification depends entirely on the manufacturing process. Traditionally brewed soy sauce, made with a few natural ingredients through a slow fermentation process, is not a UPF. However, the cheap, rapid, chemically produced versions, which contain industrial additives and ingredients not used in home cooking, are considered ultra-processed foods under the NOVA classification. As with many processed foods, the power lies with the consumer to read labels and make informed choices to support healthier eating habits.

Frequently Asked Questions

What is the key difference between traditionally brewed and chemically produced soy sauce?

The key difference is the production method. Traditionally brewed soy sauce uses natural fermentation over several months with a few core ingredients, while chemically produced soy sauce uses a rapid process involving acid hydrolysis and the addition of flavorings and preservatives.

Does Kikkoman soy sauce count as a UPF?

According to discussion on Reddit and Kikkoman's own site, Kikkoman soy sauce, particularly their premium or traditionally brewed varieties, is often cited as a non-UPF option, as it is made with natural fermentation using soybeans, wheat, salt, and water.

Are all store-bought soy sauces ultra-processed?

No. While many budget and generic store brands are chemically produced and fit the UPF criteria, you can find traditionally brewed, non-UPF soy sauce by checking the label for simple ingredients and avoiding additives.

What are the tell-tale ingredients of an ultra-processed soy sauce?

Look for a long ingredient list that includes substances not typically found in a home kitchen, such as hydrolyzed vegetable protein, caramel coloring, chemical flavor enhancers (like MSG), and certain preservatives.

How do I know if my soy sauce is naturally fermented?

A naturally fermented soy sauce will list soybeans, wheat, water, and salt as its primary ingredients. The label may explicitly state 'naturally brewed' or 'traditional fermentation'.

Why are ultra-processed foods considered less healthy?

UPFs are often less healthy because they tend to be higher in unhealthy fats, sugar, and salt, and lower in fiber and essential nutrients. They are also engineered to be hyper-palatable, which can lead to overconsumption.

Is tamari a UPF?

Tamari is a type of soy sauce that is typically naturally brewed with little or no wheat. If it's traditionally made with only soybeans, water, and salt, it is not a UPF. However, like soy sauce, it's always best to check the ingredients to ensure no additives were used.