Why traditional teriyaki sauce is not low in histamine
Traditional teriyaki sauce is made with several ingredients that are inherently high in histamine or trigger its release in the body. The primary culprits are soy sauce and mirin, which are both products of fermentation. For individuals with histamine intolerance, consuming these fermented foods can lead to uncomfortable symptoms, as their bodies cannot break down the excess histamine effectively.
The impact of fermented ingredients
- Soy Sauce: The fermentation process used to create soy sauce involves microorganisms that produce histamine. The histamine content can vary by brand and brewing method, but it is consistently high enough to pose a risk for those with sensitivities. Some studies have found significant histamine levels in certain soy sauce products.
- Mirin: This sweet rice wine also undergoes fermentation, and studies confirm it contains high levels of histamine. Its inclusion contributes to the overall histamine load of a teriyaki sauce, making traditional versions problematic for sensitive individuals.
- Vinegar: While some sources suggest distilled white vinegar is low-histamine, fermented vinegars like rice vinegar (often used in teriyaki) are considered controversial or potentially high in histamine. The histamine-releasing potential of vinegar should be considered when managing a strict low-histamine diet.
Comparing traditional teriyaki and its low-histamine alternatives
| Feature | Traditional Teriyaki Sauce | Low-Histamine Teriyaki Sauce |
|---|---|---|
| Primary Ingredients | Soy sauce, mirin, sugar, ginger | Coconut aminos, maple syrup, safe vinegar |
| Fermentation | Contains multiple fermented ingredients (soy sauce, mirin). | Uses unfermented or low-histamine fermented substitutes. |
| Histamine Content | Generally high due to fermentation processes. | Significantly lower or minimal, depending on ingredients. |
| Flavor Profile | Deep, savory, salty, and sweet from fermented products. | Slightly sweeter and milder due to coconut aminos base. |
| Soy-Free Status | Not soy-free. | Often soy-free, making it suitable for multiple dietary needs. |
Creating a low-histamine teriyaki sauce at home
One of the best ways to control histamine content is by making your own sauce from scratch. This allows you to substitute high-histamine ingredients with safe alternatives. A simple homemade recipe can help you enjoy the distinct flavor of teriyaki without the risk of an inflammatory reaction.
Ingredients for a low-histamine recipe:
- Coconut aminos: A low-histamine substitute for soy sauce made from the fermented sap of the coconut palm. While it is fermented, the histamine levels are generally considered much lower than soy sauce. Note: The Fig app lists some coconut aminos products as likely low histamine, but individual tolerance varies.
- Maple syrup or honey: These are suitable sweeteners to replace the high-histamine mirin or brown sugar, and both are generally well-tolerated on low-histamine diets.
- Fresh ginger and garlic: Fresh ginger has been shown to have natural antihistamine properties and is a safe flavoring agent, as is fresh garlic.
- Low-histamine vinegar: Distilled white vinegar is generally considered low-histamine, though it should be used sparingly. Apple cider vinegar is a controversial option, so use caution.
- Thickener: Cornstarch or arrowroot powder can be used to thicken the sauce to your desired consistency.
Instructions:
- In a small saucepan, combine coconut aminos, maple syrup or honey, water, minced fresh ginger, and garlic.
- Bring the mixture to a low simmer over medium heat.
- In a separate small bowl, create a slurry by whisking cornstarch or arrowroot with a little cold water.
- Pour the slurry into the simmering sauce and whisk continuously until it thickens to your desired consistency.
- Remove from heat and let it cool slightly. Store in an airtight container in the refrigerator for up to a week.
Other considerations for histamine intolerance
Even when using low-histamine alternatives, it is essential to consider that everyone's tolerance to histamine is different. Factors like the freshness of ingredients, individual sensitivities, and how a food is stored can all impact histamine levels. Always monitor your personal reaction to new foods and ingredients. Consulting with a healthcare professional or registered dietitian specializing in histamine intolerance can provide tailored advice and support. For more information on histamine intolerance and a detailed food list, you can refer to sources like the Swiss Interest Group Histamine Intolerance (SIGHI).
Conclusion
In summary, traditional teriyaki sauce is not low in histamine due to its reliance on fermented ingredients like soy sauce and mirin. These components contribute significantly to the sauce's histamine content, making it a potential trigger for individuals with histamine intolerance. However, a satisfying and flavorful teriyaki-style sauce can be made at home using low-histamine substitutes such as coconut aminos, fresh ginger, and maple syrup. By using fresh ingredients and monitoring your body's response, you can safely enjoy this delicious flavor profile without the inflammatory effects associated with high-histamine foods.
