Health Benefits of Coconut Aminos
Medically reviewed by Jonathan Purtell, RDN
Coconut aminos is a salty sauce made from the fermented nectar or sap of the coconut palm (Cocos nucifera).
Coconut aminos is a popular product among people with food allergies and people with celiac disease, as the sauce is free from soy, wheat, gluten, and other major allergens. It’s commonly used as a gluten-free alternative to soy sauce and can be used to add flavor to dishes like noodles, stir-fries, and soups.
Though coconut aminos is a good choice for people with certain food allergies and for people looking to reduce their sodium intake, this coconut-based product doesn’t offer much in terms of nutritional value or significant health benefits.
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Can Help Reduce Your Sodium Intake
Sodium is an essential mineral that’s required for critical processes in the body like fluid regulation and nerve function. However, while some sodium in the diet is necessary, most Americans exceed daily sodium recommendations, which can harm health. The current Daily Value (DV) for sodium is 2,300 milligrams (mg) or less per day, which equates to about one teaspoon of table salt. Research shows the average American consumes around 3,400 mg of sodium per day.
Consuming a high-sodium diet could increase your risk of developing health conditions like high blood pressure and kidney disease. People with certain medical conditions like kidney disease and congestive heart failure may need to limit their sodium intake to manage symptoms related to their condition and prevent disease progression.
Coconut aminos has a salty taste but are much lower in sodium than table salt or soy sauce. One teaspoon of coconut aminos contains 140 mg of sodium, which equates to 6% of the DV. Most soy sauces contain at least 300 mg of sodium per teaspoon, while one teaspoon of table salt contains about 2,300 mg of sodium.
Although coconut aminos is not considered a low-sodium product, it contains over 50% less sodium than soy sauce and is much lower in sodium than table salt. Replacing salt, soy sauce, and other high-sodium ingredients with coconut aminos could significantly reduce your sodium intake and your risk of developing certain health conditions, like high blood pressure.
Safe for People With Celiac Disease and Food Allergies
Coconut aminos is made from coconut sap and are free from major allergens such as soy, gluten, wheat, dairy, and tree nuts.
Soy sauce is made by combining wheat and soy and allowing the mixture to ferment. Because it’s made with soy and wheat, soy sauce isn’t safe for those with allergies or intolerances to soy, wheat, or gluten.
Coconut aminos is commonly used as a substitute for soy sauce by people with certain food allergies and medical conditions like celiac disease and other gluten-related disorders.
These populations can use coconut aminos as an allergy-safe soy sauce alternative and can add it to gluten- and soy-free dishes as a flavoring agent. However, people who are allergic to coconuts should not consume coconut aminos.
Nutrition of Coconut Aminos
Though coconut aminos has several culinary uses and are an allergy-safe soy sauce substitute, it doesn’t offer much in terms of nutritional value.
Coconut aminos is low in calories and doesn’t contain a significant amount of vitamins or minerals.
A one-teaspoon serving of coconut aminos contains:
- Calories: 10
- Fat: 0 grams (g)
- Carbohydrates: 2 g
- Protein: 0 g
- Sodium: 140 mg
Most coconut amino products are made with coconut blossom nectar, salt, and water. However, some products also contain other ingredients, such as apple cider vinegar, to add flavor.
Although some coconut aminos products contain trace amounts of minerals like calcium and potassium, a normal serving size doesn’t contain a significant amount of any vitamins or minerals.
Risks of Coconut Aminos
Coconut aminos is generally safe to consume. However, since it’s made with coconut sap, coconut aminos isn’t safe for people who are allergic to coconuts and coconut-based products.
Also, although coconut aminos is much lower in sodium than soy sauce and table salt, it’s still a higher-sodium product. Use coconut aminos sparingly to help keep your sodium intake below the daily recommended intake.
Although coconut aminos is often advertised as a health food, it doesn’t contain a significant amount of any vitamins, minerals, or other beneficial compounds. There’s also currently no research on the health effects of coconut aminos, so it’s unclear how consuming coconut aminos regularly affects health.
For these reasons, coconut aminos should be used sparingly, like any other salty condiment.
Tips for Consuming Coconut Aminos
Coconut aminos has a salty, slightly sweet taste that pairs well with savory foods like vegetables, fish, and poultry.
You can use coconut aminos in the same way as soy sauce and add them to savory dishes to boost their flavor.
Here are some ways to include coconut aminos in your diet:
- Use it as a base for dressings and marinades
- Add it to noodles and rice dishes for extra flavor
- Use it as a gluten-free dip for edamame, sushi, and dumplings
- Stir it into soups and curries
- Sprinkle it onto finished dishes, like roasted vegetables and salads
Keep in mind that while coconut aminos can be used as a one-to-one replacement for soy sauce when cooking, it does have a slightly different taste. Because it’s much lower in sodium than soy sauce and a little sweeter, you may have to add additional ingredients to your recipes to achieve your desired flavor.
A Quick Review
Coconut aminos is a product typically made with fermented coconut sap, water, and salt. It tastes similar to soy sauce but is much lower in sodium. Plus, coconut aminos is free from major allergens like gluten, wheat, and soy, making the sauce a popular product among people with food allergies.
Coconut aminos has a salty, slightly sweet taste and can be used as a base in marinades, dipping sauces, and dressings and added to recipes like stir-fries, soups, and noodle dishes.
While coconut aminos is flavorful and lower in sodium than table salt and soy sauce, it doesn’t provide a significant source of nutrients and is relatively high in sodium. Therefore, it’s best to enjoy the product in small amounts.
Read the original article on Health.com.