Soy Sauce - everything you need to know

 When it comes to America's favorite condiments, soy sauce ranks right up there with everyday picnic-table favorites. A reader survey conducted by The Daily Meal lists soy sauce as America's fourth-favorite condiment after mayonnaise (No. 1), mustard (No. 2), and ketchup (No. 3). Cast the net a bit wider and soy sauce still makes an impressive showing, ranking No. 8 on HuffPost's list of the world's 25 best condiments.

Science Meets Food traces the origins of soy sauce to fifth-century B.C. China where it was developed as an alternative to more expensive salt. The process of making soy sauce was an arduous task. According to the SoyInfo Center, original incarnations involved mixing cooked soybeans with wheat flour and salt water, then letting the mixture ferment in clay pots for three to six months. When it was deemed ready, liquid was separated from the fermented mash and set out to age for another month or two. The process was repeated up to four times resulting in various grades of the final product. By the third century B.C., Buddhist monks were using the fermented sauce as the primary seasoning in their vegetarian diets. Eventually, according to Science Meets Food, Japanese Buddhist monks who had been studying in China returned home with the condiment where its variant, shoyu, emerged. Production tweaks continued, culminating in the third century with a recipe widely believed to be the basis of the Japanese soy sauces prevalent worldwide today.

What is soy sauce?

No matter how it's blended, soy sauce contains just five ingredients: water, soybeans, wheat, salt, and koji (an ancient mold that flourishes in a hot, humid environment, according to Cooks Illustrated). Those simple ingredients beget different flavors and colors from light to dark and bitter to sweeter. The ratio of soy to wheat produces marked differences, according to Science Meets Food. The most common blend, koikuchi, features equal portions of wheat and soybeans. Usukuchi tastes a lot like koikuchi but has a lighter color achieved by adding wheat gluten or fermented rice (via Umami Insider). Tamari is a gluten-free alternative, made without wheat. Shiro contains more wheat than soy and saishikomi is a double-brewed, more robust, version of koikuchi.While the process of producing soy sauce has evolved over centuries, The Kikkoman Soy Sauce Museum says modern automated production at its facilities still follows the traditional brewing method called honjozo, relying on koji to jumpstart natural fermentation.

Varieties of soy sauce

Once upon a time, way back in the 20th century, selecting soy sauce at a local grocery store was a simple process. The prevailing variety was what we now know as koikuchi. The choice boiled down to a few brands, not flavors. Peruse the Asian foods aisle at a mainstream supermarket today and the options are seemingly endless. Serious Eats breaks it down. In addition to Japanese-style all-purpose koikuchi, you'll likely find lighter, richer, and slightly sweet usukuchi. Koikuchi and usukuchi are interchangeable in most recipes, but taste test to be sure you're not overdoing it with the richer blend. Tamari, made without wheat, is the best choice for gluten-free diets. Shiro, also known as white soy sauce, is blended with a higher percentage of wheat resulting in a lighter color and flavor.

According to The Woks of Life, Chinese soy sauce is saltier than its Japanese counterpart. Available in both light and dark blends, Sous Chef describes the light version as strong and pungent with notes of beans, while the dark blend is intense with a forward sour bitterness and strong umami flavor. Top brands of Chinese soy sauce include Koon Chun, Pearl River Bridge, and Lee Kum Lee (via Mala Foods).

Is soy sauce a healthy choice?

Guidelines from The Centers for Disease Control and Prevention suggest adults consume no more than 2,300 mg of sodium per day. According to VeryWellFit, a tablespoon of soy sauce contains 879 mg of sodium. Do the math: One tablespoon of soy sauce eats up more than one-third the daily recommended maximum of sodium. Here's a jaw-dropper. Consuming too much soy sauce can be deadly. In 2011, a Virginia student downed a quart of soy sauce on dare and barely survived. As reported by NPR, the 19-year-old male's blood sodium was the highest ever recorded in an adult who survived without long-term neurological damage.

But that's extreme. Most of us wouldn't dream of ingesting more than a few drops at a time. For comparison, an average take-out packet contains about 2 teaspoons (via EverythingWhat). Even in moderation, though, the high levels of sodium contained in soy sauce can adversely affect your health. Doctor NDTV lists increased risk of breast cancer related to the isoflavones in soy, thyroid issues due to goitrogens in fermented soy sauce, and risk of cardiovascular disease among the potential problems associated with consuming soy sauce. Low-sodium soy sauce is a readily available option. Kikkoman's version contains 40 percent less salt than its regular soy sauce. 

On the flip-side, soy sauce is keto-friendly (via Healthline) and there's limited evidence showing soy sauce may have some antioxidant properties (via VeryWellFit). On the horizon? The Spruce Eats reports initial research indicates the shoyu polysaccharides in soy sauce may help seasonal allergic rhinitis. As with all good things, the most prudent advice may be to enjoy soy sauce in moderation.

Cooking with soy sauce

The Food Network names soy sauce as one of the most important ingredients in Asian cooking. A staple in marinades and braises, according to The Spruce Eats, it stands up well in recipes requiring high heat, like stir-fries. In a pinch, substitute Worcestershire sauce, beef stock, beef bouillon, or even balsamic vinegar — and be sure to taste and adjust to capture the right balance of sweet and salty. Reduced-sodium blends of soy sauce are readily available in grocery stores, or try The Spruce Eats' make-it-yourself version using low-sodium beef broth, molasses, balsamic vinegar, red wine vinegar, sesame oil, garlic powder, and black pepper.

EatByDate says soy sauce usually retains its flavor and is good to use long after its official sell-by date. Store it in an airtight container in a cool, dark place with a consistent temperature — on a shelf or in the refrigerator. Ready to cook? Epicurious suggests a selection of recipes including Killer Chocolate Cake (what?) and Soy-Basted Chicken Kebabs with Sesame-Citrus Sprinkle.

How to Building a Stronger Relationship

 1. Have Your Own Life.

Regardless of what is happening in the relationship, go forward with your day. Honor yourself and make your own plans. If he does not call, go out. If he does not change, move on with your life.

2. Have regular conversations about the relationship.

Every solution begins with a dialogue. Talk to him about your needs and feelings. And encourage him to express himself to you.

Find ways to get your message across. If you have told him what you need but he still does not hear you, say it in a different way. Perhaps you need to write it down. Perhaps you need to use language that he can understand. Perhaps you need to bring in a third party who can explain it to him (interpretive dance?). The problem may be clear to you but not to him. Be flexible, and take into account his personality and his differences. Keep in mind his personality type and use it as a guide.

3. Do not grind.

Do not obsess, and do not repeat the same thing over and over again. If he tells you that he has heard you, trust him. Fixating on your explanations will alienate him and cause him to withdraw.

4. Accept him.

Ask yourself, What drew me to this man? This is the man you have chosen; this is the man you love. Accept him for who he is rather than who you hoped he would be—because if you don’t like him, there is no deal!

5. Try to understand his point of view.

Put yourself in his shoes and try to see the situation through his eyes, even if you don’t want to. Listen to what he is saying rather than what you think he is saying. Do not become offended and do not be disturbed at what he is trying to tell you.

6. Show appreciation.

Ask yourself, When he makes the changes I want, will I be appreciative, happy, and satisfied? Or do I need to be unhappy in order to be in this relationship? If you cannot be satisfied, then either 1) you need to be unhappy in order to avoid intimacy and you should work on your own problems, or 2) he is not the right man and you should set him free.

7. Invest in the relationship.

A relationship is like a bank account. The more you invest, the more it grows. So spend time together, have sex, do special favors, and prioritize each other. Ask him, “What makes you happy? What turns you on?” Nurture him according to his needs as well as yours. Just because a day at the spa or a deep discussion is a bonding experience for you, it may not necessarily be a bonding experience for him. Find out what he wants, and be sure to mutually accommodate each other.

8. Seek help for serious problems.

If he suffers from a severe problem, such as substance abuse, sex or pornography addiction, online affairs, or mental illness, then he needs to seek rehab, medical help, therapy, or a twelve-step program. These problems are his, and his alone. And he must seek his own solutions. Your job is to offer appropriate support as he helps himself.

Clementines - benefits

 Clementines — commonly known by the brand names Cuties or Halos — are a hybrid of mandarin and sweet oranges.

These tiny fruits are bright orange, easy to peel, sweeter than most other citrus fruits, and typically seedless.

Given these characteristics, they’re often marketed toward children and their parents as an easy way to add fruit to a child’s diet.

They’re a great source of vitamin C and antioxidants. However, like grapefruit, they contain compounds that may interact with certain medications.

This article reviews the nutrition, benefits, and downsides of clementines, as well as how to enjoy them.

Nutrition

Clementines are small citrus fruits — about the size of a golf ball — with a high water content. They contain a variety of vitamins and minerals.

One clementine (74 grams) packs (1Trusted Source):

Calories: 35

Protein: 1 gram

Fat: 0 grams

Carbs: 9 grams

Fiber: 1 gram

Vitamin C: 40% of the Daily Value (DV)

Folate: 5% of the DV

Thiamine: 5% of the DV

Most of the calories in clementines come from natural sugars, along with a small amount of protein.

Clementines are also a vitamin C powerhouse, with one small fruit providing 40% of your daily needs. Vitamin C is a powerful antioxidant and immune booster that can prevent cellular damage from harmful and unstable compounds called free radicals (2Trusted Source).

In addition, one clementine provides some folate and thiamine. These vitamins perform many functions to keep your body working optimally, including helping prevent anemia and promoting a healthy metabolism (3Trusted Source, 4Trusted Source).

SUMMARY

Clementines contain natural sugars and a small amount of protein. They’re rich in vitamin C and contain several other vitamins and minerals, notably thiamine and folate.

Benefits

Clementines are rich in antioxidants like vitamin C, which can help improve your skin’s health and appearance. They can also help boost your fiber intake.

Plus, given that they appeal to children, they promote fruit consumption in this age group.

Rich in antioxidants

Clementines are rich in antioxidants, which help reduce inflammation and prevent cellular damage caused by free radicals. As such, antioxidants can play a role in preventing type 2 diabetes, heart disease, and many other conditions (5Trusted Source).

Along with vitamin C, these fruits contain a number of other citrus antioxidants, including hesperidin, narirutin, and beta carotene (2Trusted Source, 6Trusted Source, 7Trusted Source).

Beta carotene is a precursor to vitamin A, usually found in orange and red plant foods. This powerful antioxidant promotes healthy cell growth and sugar metabolism (8Trusted Source).

According to some animal and test-tube studies, the citrus antioxidant hesperidin is highly anti-inflammatory, but more human research is needed (9Trusted Source).

Lastly, some animal and test-tube studies have found that narirutin can help improve mental health and may potentially help treat Alzheimer’s disease. Nevertheless, more research in humans is needed (10Trusted Source, 11Trusted Source).

May boost skin health

Clementines are rich in vitamin C, which can improve skin health in a number of ways.

Your skin naturally contains large amounts of vitamin C, as this vitamin aids the synthesis of collagen — the protein complex that gives your skin its firmness, plumpness, and structure (12Trusted Source).

That means that getting plenty of vitamin C in your diet can help ensure your body makes enough collagen to keep your skin looking healthy and potentially younger, as adequate collagen levels can reduce the appearance of wrinkles (12Trusted Source, 13Trusted Source).

The antioxidant activity of vitamin C can also reduce inflammation and help reverse free radical damage, which may help improve acne, redness, and discoloration (12Trusted Source, 14Trusted Source).

Can increase your fiber intake

Although one clementine contains just 1 gram of fiber, snacking on a few throughout the day is an easy and delicious way to boost your fiber intake.

Fruit fiber serves as food for the good bacteria in your gut. It also bulks up and softens your stool to decrease constipation, potentially preventing conditions like diverticular disease, which can occur if digested food gets trapped in polyps in the digestive tract (15Trusted Source).

Fruit fiber may also help lower your cholesterol levels by binding with dietary cholesterol and preventing its absorption into your bloodstream (16Trusted Source).

Moreover, fiber from fruit has been linked to a decreased risk of type 2 diabetes, while high fiber intake is associated with a healthier body weight (16Trusted Source, 17Trusted Source).

Promotes fruit consumption in children

Clementines are small, easy to peel, sweet, and usually seedless, making them a perfect snack for children.

In fact, most branded clementines are marketed toward young children and their parents as a way to boost fruit intake.

This is important, as according to the National Cancer Institute, only about one-third of children in the United States eats enough fruit. Research shows that eating insufficient fruits and vegetables in childhood can lead to poor eating habits and poor health in adulthood (18Trusted Source).

Because clementines are appealing to children — and usually inexpensive for their parents — they can help promote fruit intake and healthy eating habits from a young age.

SUMMARY

Clementines are rich in antioxidants and fiber and can help improve your skin and gut health. In addition, they may promote fruit intake among children.

Potential downsides

Some research has found that clementines contain furanocoumarins, a compound also found in grapefruit that can interact with certain heart medications (19Trusted Source, 20Trusted Source).

For example, furanocoumarins can strengthen cholesterol-lowering statins and cause severe complications. For this reason, if you take statins, you should limit your intake of clementines (21Trusted Source).

In addition, furanocoumarins can interfere with other classes of drugs. Talk to your healthcare provider about potential interactions between your medications and clementines (20Trusted Source).

SUMMARY

Clementines may interfere with certain drugs, as similarly to grapefruit, they contain furanocoumarins. If you have any concerns about drug interactions with clementines, talk to your healthcare provider.

How to enjoy clementines

Clementines are easy to peel.

Simply take a clementine in your hand and start peeling it from the top or bottom. The rind should slide off easily in one or two large pieces.

Once peeled, separate the fruit into sections. If the sections contain seeds, be sure to remove them prior to eating them or giving them to a child.

Clementine sections make an interesting addition to salads and desserts. Alternatively, they make a perfect snack on their own.

Although one clementine may be a sufficient snack for a child, a standard serving size is typically two fruits.

SUMMARY

Clementines peel easily. If the fruit contains seeds, remove them prior to eating it or giving it to a child.

The bottom line

Clementines are small, easy to peel, typically seedless, and sweet citrus fruits. As such, they appeal to young children and can help encourage their fruit intake.

In addition, they’re packed with health-boosting antioxidants like vitamin C and beta carotene.

However, they can interact with certain medications because of their furanocoumarin content.

Still, clementines are a fun and healthy snack for most adults and children.

Orange Juice - Good or Bad for You

 Orange juice is the most popular fruit juice worldwide and has long been a breakfast staple.

Television commercials and marketing slogans portray this drink as unquestionably natural and healthy.

Yet, some scientists and health experts are concerned that this sweet beverage could harm your health.

This article looks at orange juice and whether it’s good or bad for you.

From the Orchard to Your Glass

Most store-bought types of orange juice aren’t made by simply squeezing fresh-picked oranges and pouring the juice into bottles or cartons.

Rather, they’re produced through a multi-step, rigorously controlled process, and the juice can be stored in large tanks for up to a year before packaging.

First, oranges are washed and squeezed by a machine. Pulp and oils are removed. The juice is heat-pasteurized to inactivate enzymes and kill microbes that could otherwise cause deterioration and spoilage (1Trusted Source, 2Trusted Source, 3Trusted Source).

Next, some of the oxygen is removed, which helps reduce oxidative damage to vitamin C during storage. Juice to be stored as frozen concentrate is evaporated to remove most of the water (4).

Unfortunately, these processes also remove compounds that provide aroma and flavor. Some of them are later added back to the juice from carefully blended flavor packs (5).

Finally, before packaging, juice from oranges harvested at different times may be mixed to help minimize variations in quality. Pulp, which undergoes further processing after extraction, is added back to some juices (1Trusted Source).

SUMMARY

Supermarket orange juice isn’t the simple product it may appear to be. It undergoes complex, multi-step processing and can be stored in large tanks for up to a year before being packaged for sale in stores.

Orange Juice vs Whole Oranges

Orange juice and whole oranges are nutritionally similar, but there are some important differences.

Most notably, compared to a whole orange, a serving of orange juice has significantly less fiber and about twice the calories and carbs — which are mostly fruit sugar.

Here’s a closer look at the nutritional value of one cup (240 ml) of orange juice compared to a medium orange (131 grams) — either counts as one serving of fruit (6, 7, 8):

Orange juice Fresh orange

Calories 110 62

Fat 0 grams 0 grams

Carbs 25.5 grams 15 grams

Fiber 0.5 grams 3 grams

Protein 2 grams 1 gram

Vitamin A 4% of the RDI 6% of the RDI

Vitamin C 137% of the RDI 116% of the RDI

Thiamine 18% of the RDI 8% of the RDI

Vitamin B6 7% of the RDI 4% of the RDI

Folate 11% of the RDI 10% of the RDI

Calcium 2% of the RDI 5% of the RDI

Magnesium 7% of the RDI 3% of the RDI

Potassium 14% of the RDI 7% of the RDI

As you can see, the nutrient content of whole oranges and juice is similar. Both are excellent sources of vitamin C — which supports immune health — and a good source of folate — which helps reduce the risk of certain birth defects in pregnancy (9Trusted Source, 10Trusted Source).

However, juice would be even higher in these nutrients if some weren’t lost during processing and storage. For example, in one study, store-bought orange juice had 15% less vitamin C and 27% less folate than home-squeezed orange juice (4).

Though not listed on nutrition labels, oranges and orange juice are also rich in flavonoids and other beneficial plant compounds. Some of these are reduced during orange juice processing and storage (1Trusted Source, 4, 11Trusted Source).

What’s more, one study found that — compared to unprocessed orange juice — pasteurized orange juice had 26% less antioxidant activity immediately after heat processing and 67% less antioxidant activity after about a month in storage (2Trusted Source).

SUMMARY

An 8-ounce (240-ml) serving of orange juice has about twice the calories and sugar of a whole orange. Their vitamin and mineral content is similar, but juice loses some vitamins and beneficial plant compounds during processing and storage.

Are Some Types Healthier?

The healthiest type of orange juice is the kind you fresh-squeeze at home — but that can be time-consuming. Therefore, many people opt to buy orange juice from the supermarket.

The least healthy options are orange-flavored drinks that contain only a small percentage of real juice, along with several additives like high-fructose corn syrup and yellow food coloring.

A healthier choice is 100% orange juice — whether it’s made from frozen orange juice concentrate or never frozen. These two options are similar in nutritional value and taste (12, 13Trusted Source).

Stores also sell orange juice with added calcium, vitamin D and other nutrients. However, due to its high calorie count, you shouldn’t drink it just for these added nutrients. Instead, taking a supplement pill is a calorie-free way to fill in any dietary gaps (14Trusted Source).

If you’re watching your calorie intake, you can buy orange juice beverages that promote 50% fewer calories and less sugar than regular orange juice.

However, these drinks contain added water and sugar substitutes — either natural ones, such as stevia, or artificial ones, including sucralose and acesulfame potassium, which you may prefer to avoid. If included, these will be listed in the ingredients list.

Finally, you can choose how much pulp you want in your orange juice. Extra pulp doesn’t add enough fiber to change the count on the nutrition label compared to pulpless juice, but it does supply beneficial plant compounds, including flavonoids (13Trusted Source, 15).

SUMMARY

The most nutritious option for store-bought juice is 100% orange juice with extra pulp. The worst choices are orange-flavored drinks that contain little real juice along with added sugars.

Possible Benefits

Nearly 80% of Americans fall short of the recommended daily fruit intake, which is two cups daily for the average adult. Orange juice is available year-round and has consistent quality, making it a convenient and flavorful way to help you meet your fruit quota (3Trusted Source, 16Trusted Source, 17Trusted Source).

Additionally, it generally costs less than whole oranges. Therefore, it can help those on a strict budget meet their daily fruit recommendations (3Trusted Source).

Still, health experts advise opting for whole fruit over juice when you can and note that fruit juice should make up no more than half of your daily fruit quota, meaning no more than one cup (240 ml) a day for the average adult (8, 17Trusted Source, 18Trusted Source).

Several studies have tested the heart health benefits of orange juice and suggest that it may help increase your antioxidant status and protect against free radical damage to cholesterol, which is a risk factor for atherosclerosis (19Trusted Source, 20Trusted Source, 21Trusted Source).

However, these studies are typically sponsored by companies or groups with an interest in selling more orange juice and/or require people to drink higher amounts of orange juice, such as two cups a day or more.

SUMMARY

Orange juice can help you meet your fruit goal of two servings a day, but it should make up no more than half of your daily fruit quota. This means that you should limit your intake to one daily serving of juice.

Potential Downsides

Though orange juice is linked to some health benefits, it also has drawbacks that are mainly linked to its calorie content and effects on blood sugar levels.

High in Calories

Fruit juice is less filling than whole fruits and quick to drink, increasing your risk of overeating and weight gain (18Trusted Source).

What’s more, studies show that when you drink calorie-rich beverages, such as orange juice, you don’t necessarily eat less food overall and may consume more calories than you would have without the juice (22Trusted Source, 23Trusted Source, 24Trusted Source).

Large observational studies in adults have linked each one-cup (240-ml) daily serving of 100% fruit juice with weight gain of 0.5–0.75 pounds (0.2–0.3 kg) over four years (25Trusted Source, 26Trusted Source).

Additionally, when adults and teens drank two cups (500 ml) of orange juice with breakfast, it decreased their body’s fat burning after meals by 30% compared to drinking water. This may be partly due to the sugary juice stimulating fat production in the liver (27Trusted Source).

Perhaps most concerning are the effects of orange juice in children, as they’re the top consumers of juice and juice drinks (18Trusted Source).

Orange juice and other sugary drinks can contribute to excess calorie intake in children, as well as tooth decay. Diluting orange juice doesn’t necessarily decrease dental risks, though it can reduce calorie intake (18Trusted Source).

May Raise Blood Sugar Levels

Orange juice could also increase your blood sugar more than whole oranges.

The glycemic load — which is a measure of how a food’s carb quality and quantity affect blood sugar levels — ranges from 3–6 for whole oranges and 10–15 for orange juice.

The higher the glycemic load, the more likely a food is to raise your blood sugar (28).

To help overcome some of these drawbacks of orange juice, scientists have tested the benefits of adding orange pomace — fiber and flavonoid-rich remnants of oranges retrieved from the segments, broken pulp and core — to juice.

Preliminary human studies suggest that the addition of pomace to orange juice may help reduce its blood sugar impact and improve feelings of fullness (29Trusted Source, 30Trusted Source, 31Trusted Source).

However, more research is needed, and pomace-enriched orange juice isn’t available in stores yet.

SUMMARY

Drinking orange juice isn’t very filling and may contribute to excess calorie intake and weight gain. It may also raise your blood sugar more than a whole orange and can increase your risk of dental decay.

The Bottom Line

Though nutritionally similar to whole oranges, orange juice provides very little fiber but twice the calories and sugar.

It may be an easy way to reach your recommended fruit intake but can cause blood sugar spikes and even weight gain.

It’s best to limit yourself to no more than 8 ounces (240 ml) per day.

Even better, if you can, opt for whole oranges over juice whenever possible.