First of all, it is necessary to dispel the rumor that soy sauce does not cause cancer, and you can eat it without fear.
The reason why soy sauce is rumored to be carcinogenic is because it contains 4-methylimidazole, which is believed to be carcinogenic. However, the scientific basis for this claim is not sufficient.
China's food safety standards stipulate that the content of "4-methylimidazole" in caramel coloring should not exceed 200 mg/kg, and the soy sauce test did not exceed this value.
Because of the high sodium content in soy sauce, people with high blood pressure should eat less. According to the data of "Dietary Nutrient Reference Intake for Chinese Residents 2013", the recommended amount of sodium specified by China for the prevention of chronic diseases in adults is 6g, and the appropriate amount is 3.5g. If salt is put in the dishes, it can be not necessary to put in soy sauce.
But soy sauce won't take the blame for saying it's bad for you.
Looking at the ingredients -- choosing soy and wheat
Soy sauce is made from soybeans, soybean meal, wheat, and gluten, and soy sauce made from soybeans and barley is of better quality. The list of ingredients for soy sauce is, of course, as simple as possible, and the most minimalist soy sauce recipe requires only four ingredients: water, soybeans, wheat, and salt.
What's the difference between soy sauce and dark soy sauce?
Soy sauce: Light in color and fresh in flavor, soy sauce is the best choice for cold dishes, steamed fish, and daily stir-fries that require the original flavor of the ingredients.
Lao Soya Sauce: Lao Soya Sauce is made by adding caramel into the soy sauce, which makes the color darker and is used to brighten up the color; it can be used when making stewed meat. The soy sauce must be heated at high temperature before consumption.
Plain Soy Sauce: Traditional soy sauce is a combination of soy sauce between dark soy sauce and light soy sauce, and is good for stir-frying, broiling, and stewing.
Meiji Fresh and Steamed Fish Soy Sauce: These soy sauces are made by adding different food additives on top of soy sauce, which makes them more flavorful and can be used instead of soy sauce.