This condiment undoubtedly occupies a place of choice in your cupboards. Tasty, refined and imbued with this famous “Umami” flavor, it is easily integrated into multiple recipes, sweet and savory. The problem ? This sauce could harm the health of certain consumers, especially those with hypertension. Julie Boët, dietician-nutritionist, alerts us to these risks.
Hypertension, high -risk disease
Hypertension is defined by too strong pressure of blood against the walls of the arteries, which tires the heart and increases the risk of cardiovascular, stroke or renal failure. Often silent, it requires serious management, both medical and nutritional.
Among the recommended measures, we find in particular the fact of reducing its consumption of salt. The World Health Organization therefore advocates not to exceed 5 g of salt per day, about a teaspoon.
“However, many processed foods and condiments hide large amounts of salt, sometimes unsuspected. And the soy sauce is one of them!”, warns Julie Boët.
A sauce extremely rich in salt
Widely used in Asian cuisine, soy sauce is popular for its wealth in Umami, this deep and salty flavor.
“But behind its intense taste hides an impressive salt concentration: up to 6 to 7 g of salt per 100 ml, more than 1 g per tablespoon. Suffice to say that a simple marinade can be enough to exceed the recommended daily sodium contributions”warns the dietician.
The sodium present in excess in the food also promotes water retention, “This increases blood volume and, therefore, blood pressure. In hypertensive people, this can worsen the risk of complications “still alerts the expert.
So what to replace the soy sauce?
Here are some interesting alternatives:
• Shade -reduced soy sauce (“light” version): “It contains 25 to 50 % less salt, but remains to be used in moderation “;
• Tamari without added salt: “A gluten -free Japanese sauce, sometimes less salty according to brands “;
• Lemon juice, rice vinegar or balsamic vinegar: “for acidity that raises salt -free dishes “;
• Fresh herbs, garlic, ginger, spices, toasted sesame seeds: “to enrich the dishes without resorting to savory condiments “;
“Other very salty condiments are also to be monitored: pickles, capers, mustard, brine olives, cubic bubbles, cold meats, or hard cheeses. They can quickly increase the sodium note”, concludes Julie Boët, dietician-nutritionist.