Introduction
The teriyaki sauce is a Japanese sauce used as a seasoning or marinade agent. It is popular throughout the globe. This essential sauce in Japanese cuisine is a staple part of the kitchen that can add flavor, color, and moisture to any dish, whether it be meat, chicken, fish, or even vegetables. It is essential to understand the nutrient profile of this delicious sauce to extract as many health benefits as possible.
What Is Teriyaki Sauce?
Teriyaki sauce is a rather sweet and salty marinade that is a popular part of Japanese cuisine. This is mainly used as a meat marinade that can be used in varying recipes from a culinary perspective. However, the ingredients of this sauce are soy sauce and mirin (mirin is a sweet-tasting Japanese wine). These two are the main ingredients or components of the teriyaki sauce. Teriyaki sauce is most commonly used for marinating or glazing to grill the chicken or fish. It can be used as a sauce over stir-fried vegetables as well and can be further used as a liquid base for Asian or veggie-based slow-cooked dishes or meals.
Many people wonder if the sweet and salty flavor of this sauce is worth using in any healthy veggie, chicken, or meat dish. This is indeed right because it lacks significant nutritional benefits. In contrast, the major drawback of this sauce is its high sodium content which can exert an anti-heart health effect on the body system. One tablespoon of teriyaki sauce contains nearly 0.0216 ounces of sodium. The recommended daily sodium intake is only up to 0.0811 ounces a day.
What Is the Nutritional Content of Teriyaki Sauce?
The given below nutrition information is enlisted by the USDA (United States Department of Agriculture) for approximately one tablespoon of teriyaki sauce :
- Sugar: 0.0896 ounces.
- Protein: 0.0317 ounces.
- Fat: 0.0001058 ounces.
- Carbohydrates: 0.088 ounces.
- Total calories: 16 kilocalories.
Because the primary components of the sauce are from sweet wine or sometimes even sugars or honey, most of the carbohydrates obtained through the consumption of teriyaki sauce are in the form of sugars only. Each tablespoon of the sauce contains a high amount of almost 0.08959 ounces of sugar in it. Though this sauce may have negligible fats in it, it has no unsaturated or heart-healthy fats even in trace amounts to be implemented into a heart-healthy diet. Polyunsaturated and monounsaturated fats that are heart-healthy or cardioprotective, are much needed through the daily diet for sustaining cardiac health. Therefore, teriyaki sauce has no healthy fats in it.
One tablespoon of teriyaki sauce would provide more than 25 percent of the sodium needed for an individual's daily limit of sodium. High intake of dietary sodium is not recommended by nutritionists or dieticians because it can interfere with the sodium-potassium balance in the body causing blood pressure levels to rise. Also, from the above nutrition information, this sauce does not yield vitamins, or minerals and is also further low in dietary protein or even in good fats.
Like most of the other commercially available sauces, condiments as well as marinades, teriyaki sauce also does not comprise either protein and has a poor macronutrient profile. Further, it does not contain essential vitamins, micronutrients, or minerals.
Does Teriyaki Sauce Cause Allergies?
Soy sauce is one of the major ingredients in teriyaki sauce and is known to be a significant source of isoflavone compounds. These are specifically a type of plant compound called phytoestrogens. These compounds have a similar effect to that of the female sex hormone estrogen in the human body. According to nutrition research, the consumption of soy in any form is known to support sexual health and bone health. Also, soy itself is known for its cardioprotective health benefits. Recent nutrition research shows that consuming higher amounts of soy may be directly linked to a lowered risk of developing certain types of cancer such as prostate cancer in men and breast cancer in women.
Garlic is another popular ingredient that can be found in teriyaki sauce. Garlic is not only typically flavorful as a spicy add-on, but it can be useful in promoting overall immunity. Garlic is one of the functional foods that contains antioxidant compounds that boost bodily metabolism and immunity. As teriyaki sauce contains high amounts of soy, individuals with soy allergies should refrain from consuming it. Some commercial brands of teriyaki are also made without soy sauce, so it can be ideal for those with a history of soy allergy.
How Can Teriyaki Sauce Be Stored?
- Many commercial types of teriyaki sauce range from low-sodium sauces to sugar-free, soy-free sauces. The organic varieties of teriyaki sauce have also been in recent trend. One can even find spicier, garlic, or onion-flavored versions of this Japanese sauce at any nearest stores or marts.
- Teriyaki sauce is shelf stable usually for up to three years from the manufacturing date mentioned on the bottle label.
- It can be safely stored in the kitchen cabinet. However, commercial brands have a stable shelf life compared to homemade sauces. One cannot consume homemade teriyaki sauce which is prepared after a week as such. Even refrigerated versions of this sauce should be ideally used and discarded after a month of purchase.
- One can even prepare homemade or own teriyaki sauce by substituting soy instead for liquid aminos or coconut aminos. Liquid aminos or coconut aminos are flavor enhancers that have been popularized. Similarly, some culinary experts also use tamari sauce instead as a substitute for soy sauce. Tamari sauce is prepared from wheat and may not be suited for individuals with possibly gluten allergies.
Conclusion
It can be said that the nutritional profile of teriyaki sauce is not beneficial as such owing to its lack of nutrients and high amounts of sodium. One may hope to get some benefit only from the soy or the garlic present in the sauce. It would be preferable to prepare one's own healthy sauce instead of using nutrient-rich substitutes like low-sodium soy sauce, apple cider vinegar, ginger, garlic, and honey. Grill or stir-frying the marinated meat or vegetables using this sauce, can be done by using small amounts of heart-healthy vegetable oil such as safflower, canola, or olive oil.
