Question: Is Bragg Liquid Aminos really a low sodium condiment? Some comments on the net suggest it is nothing more than MSG under new management, others that it is in fact a high sodium food and should be treated with caution. I tend to favour Solo Sea Salt which claims to substitute 60% of the sodium with the minerals potassium and magnesium.
Answer: No, Bragg Liquid Aminos is not a low sodium condiment by any stretch. Condiments generally are not, plus they are highly processed, so the fewer used the better. I suggest using this product in the smallest quantities possible. With 320 mg of sodium in just 1 tsp., Bragg’s is a handy transitional ingredient from standard soy sauce but it should not be a staple in a healthy diet.
I don't recommend adding any type of salt to your food from a health standpoint. Remember, salt desensitizes our taste buds making nourishing foods less flavorful. It also raises our blood pressure and contributes to heart disease, while placing vegans at risk for a hemorrhagic stroke (since they are at less risk for an embolic stroke).
What Bragg’s offers is a gluten-free version of soy sauce with non-GMO soybeans, which contains no chemicals, artificial coloring, alcohol or preservatives. For instance tamari is a similar product that has a deep full flavor, but often contains wheat and alcohol with a sodium content of 233-335 mg (or higher, depending on the brand) in 1 teaspoon.
Tamari’s marketing scheme is to point out that 1 tsp. of salt is the equivalent to 590 mg of sodium. Meanwhile, 1 Tbsp. of Tamari (a much more common usage than 1 tsp.) provides 1006 mg of sodium, nearly a days worth of sodium!!! I don’t advise consuming more than 1,200 mg of sodium daily (in addition to what is found naturally in whole foods).
Bear in mind that most recipes and servings use at least 1 Tbsp. of tamari, Bragg’s or soy sauce. As you can see, none of these numbers are low. A good rule of thumb is to consume products that contain less mg of sodium than calories per serving. The fact that Bragg’s contains 0 calories per 160 mg of sodium in a measly 1/2 tsp., doesn’t make this an ideal option.
These days I occasionally use a product called Coconut Aminos (1 tsp. = 130 mg sodium), made from organic coconut sap and “sun dried mineral-rich” sea salt. While I don’t advocate adding salt to our food, I will dilute 1 tsp. in a larger amount of fluid to spread evenly among a dish for a different flavoring several times a month without over-salting the meal.
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