Miso is a fermented food made from soybeans and grains. It is used as a seasoning in Japanese cuisine. There are multiple types of miso. Types are classified according to the grains used, such as rice, barley, and mixed miso.
It contains soy protein, sodium, small amounts of vitamins and minerals, and non-nutritive compounds with certain health-promoting properties. Miso, a fermented food, contains probiotics that promote intestinal health. It is also rich in antioxidants that reduce damage and promote cell health.
Fermented soybean foods, including miso, contain antioxidants. Antioxidants help prevent cell damage and disease by neutralizing free radicals, which are natural compounds that are byproducts of metabolism. Free radicals also occur in response to external factors such as pollution, UV rays, and smoking.
Oxidative stress, a condition in the body that causes cell damage and can lead to disease, occurs when free radical levels get too high. Eating foods high in antioxidants, such as miso, suppresses free radicals and reduces the risk of disease.
Fermented foods are made using microorganisms such as bacteria and yeast. These microorganisms metabolize foods (usually dairy products, soybeans, and tea) to produce fermented products such as kefir, miso, and kombucha. The final fermented product has a unique taste and contains beneficial bacteria that improve gut health.
Miso contains probiotics such as Bacillus species, which are bacteria that are beneficial to humans. Probiotics improve gut health by inhibiting pathogens (disease-causing bacteria), producing antimicrobial compounds, supporting the intestinal barrier, and improving nutrient absorption.
Probiotics may also improve a wide range of health conditions, including intestinal disorders, antibiotic-related diarrhea, constipation, allergy-related conditions such as atopic dermatitis, and conditions that affect the skin and respiratory system. .
Consuming miso may have heart health benefits. Although miso is high in sodium, it’s also high in fiber and health-promoting compounds, both of which support heart health.
A randomized controlled study investigated how miso soup affected nighttime blood pressure. Those with slightly elevated or stage 1 hypertension were given miso soup (containing 3.8 grams of salt) or other soy foods low in salt (0.2 grams of salt).
Both types of food contain similar nutrients, but miso contains more fiber and sodium. After eight weeks, people who consumed miso soup had lower nighttime blood pressure. Their daytime blood pressure did not change compared to people who consumed other soy foods.
There is strong evidence that high sodium intake increases the risk of heart disease. Miso soup may lower blood pressure, but its effects are limited and more research is needed.
There has long been debate about whether soy products prevent or cause cancer. A research review showed no association between consumption of soy products and cancer deaths. This conclusion is based on seven cohort studies with follow-up periods ranging from 7 to 18 years that tracked long-term health changes in participants associated with consumption of soy products.
Another recent study concluded that high intake of soy products is associated with lower cancer risk. However, no significant association was found between cancer risk and the individual effects of consuming miso soup, fermented soy products, unfermented soy products, and soy sauce paste.
Other studies have shown that soy products are associated with stomach cancer. Some evidence suggests that consuming soy products can reduce the risk of stomach cancer, but there is also evidence to suggest that foods high in sodium may contribute to the risk of stomach cancer. For example, people who consumed three to four cups of miso soup a day had a 60% higher risk of stomach cancer than those who did not.
The effects of soy products, including miso, on cancer are unknown.
Miso contains many nutrients, but the intake is generally in small amounts. One tablespoon of miso provides the following benefits:
Calories: 34 Protein: 2.2 grams (g) Saturated fat: 0.2 g Unsaturated fat: 0.7 g Sodium: 634 milligrams (mg) Carbs: 4.3 g Fiber: 0.9 g Carbohydrates: 1.1 g
Although the small amount of miso does not provide any substantial vitamins or minerals (except sodium), miso is high in non-nutrient compounds called isoflavones, which have various health benefits.
Miso contains a lot of sodium. One tablespoon of miso contains 634 mg of sodium, more than a quarter of the recommended daily limit of 2,300 mg of sodium. Limiting sodium intake is especially important for people who have heart disease or are at high risk of developing heart disease.
High sodium intake is associated with an increased risk of high blood pressure, heart disease, stomach cancer, osteoporosis, and kidney disease. However, there is also low-salt miso that contains 25 to 50% less salt than regular miso. If you really like miso, you can eat it by adjusting other sources of salt in your diet.
Major food allergens include milk, eggs, seafood, peanuts, wheat, and soy. Miso is made from soybeans, rice, and barley. Miso should be used with caution if you have a gluten (found in wheat and wheat products) or soy allergies, as it can cause a severe allergic reaction.
If your allergy or intolerance is only to gluten, you can find gluten-free miso.
Fermented products contain organisms called probiotics. Although rare, uncontrolled environmental conditions during the fermentation process can cause harmful bacteria to grow within the miso, leading to microbial outbreaks.
Whether you’re a miso connoisseur or have never tried miso before, the tips below can improve your cooking experience.
Miso is most commonly used in miso soup, which is made by boiling seasonal ingredients such as vegetables, seaweed, and seafood in dashi stock. The soup stock is made from bonito flakes and kelp. You can enjoy miso in your own way by adding it to soups and stews. There are many different types of miso, including rice miso, barley miso, mixed miso, gluten-free miso, and low-salt miso. It is also classified by color into white, yellow, and red. White miso is a sweet type of miso, but red miso takes a long time to mature and contains a lot of salt. The sweetness of miso is determined by the ratio of grain koji and soybeans. The higher the ratio of wheat or rice koji to soybeans, the sweeter the miso will be. The lower this ratio, the saltier the miso will be. Other factors that affect miso include the aging period, fermentation temperature, and the quality of the koji used. Miso contains living things. Therefore, it is best to store it in the refrigerator to prevent the growth of harmful bacteria.
Miso is a fermented food that contains probiotics and antioxidants. Eating miso may support gut and heart health, protect cells from damage, and reduce cancer risk. However, evidence of these benefits is limited.
Please enjoy miso in moderation while being careful about your salt intake. Miso should be avoided if you have a soy or wheat allergy or gluten sensitivity.
