Miso is a fermented food widely recognized as one of the top superfoods for gut health. This fermented food is rich in amino acids, essential vitamins, and minerals. According to the Japan Miso Promotion Board, there are over 1,300 kinds of it! It varies by region, ingredients, color, aroma, and taste, like wine and cheese. So, each Japanese household would make a slightly different version of this soup than their neighbor.
What is Miso?
Miso means ‘fermented beans’ in Japanese. Miso paste is a traditional ingredient in Japanese and Chinese diets, made from fermented soybeans and grains, and contains millions of beneficial bacteria.
There are many types of miso, with versions linked to regional cuisines, identities, and flavors. This protein-rich paste adds the fifth taste, umami, and can be used in all sorts of dishes, including soups or broths, salad dressings, vegetables, stews, glazes, and marinades. The length of fermentation time can affect the flavor, ranging from sweet and mild to salty and rich.
Health Benefits of Miso
1. May Support Gut Health
The fermentation process involved in its production promotes levels of beneficial bacteria known as probiotics. These bacteria are thought to help various health issues, including digestion and gut health. By incorporating a variety of fermented foods in your diet, you promote levels of beneficial bacteria and enzymes in the gut, which may improve the balance of gut microbes and the function of your digestive system. When buying it, choose the unpasteurized, live, enzyme-rich product that must be stored in the fridge.
2. It May Promote Vitamin Levels
Studies in 1997 and 2013 have shown these beneficial bacteria in the gut manufacture vitamins (primarily vitamins K and B12) as a by-product of their metabolism. By improving the balance of your gut microbes through the consumption of fermented foods, an indirect benefit may be enhanced nutritional status. The process of fermentation also reduces toxins and anti-nutrients, such as phytic acid levels of the soybeans in miso.
3. It May Reduce the Risk of Certain Cancers
Regular miso consumption is thought to potentially reduce the risk of certain cancers, including breast cancer, especially in post-menopausal women. It is believed to be thanks to the paste’s isoflavone content. It is also a rich source of protective antioxidants which may further support its protective role in this area. However, more studies are needed to clarify and confirm these possible benefits.
4. It May Enhance Immune Function
Miso may support immune function and help fight infections. Regularly consuming various fermented foods like this may minimize your need for antibiotic therapy when fighting disease. That said, more studies are needed to assess the benefits of different strains of bacteria, including those most commonly present in it.
5. It May Support Brain Health
Recent advances in our knowledge and understanding of gut-brain connectivity support a role for diet, particularly the consumption of fermented foods, in cognitive health, including anxiety and depression. Although much has been learned, there is still more to discover before we can definitively define the most valuable bacterial strains.
Nutritional Profile of Miso
One serving of this soup contains the following:
- Calories: 40
- Calories from fat: 14
- Total fat: 2 grams
- Saturated fat: 0 grams
- Trans fat: 0 grams
- Cholesterol: 0 grams
- Sodium: 0.86 grams
- Total carbohydrates: 3 grams
- Dietary fiber: 0 grams
- Sugars: 0 grams
- Protein: 3 grams
Risk and Side Effects of Miso
Miso tends to be high in sodium, with about 630 milligrams in 1 tablespoon, or about 25 percent of the recommended daily amount of 2,400 milligrams. Consuming too much sodium can raise your risk of high blood pressure or make it worse if you already have the condition. So, it is best to eat miso in moderation, fitting it into a healthy diet generally low in sodium. Avoid miso if you are allergic to soybeans because it could cause an allergic reaction. Miso also contains tyramine, an amino acid that can interact with some anti-depressant medications. Discuss miso with your doctor if you take one of these medicines to determine if it is safe for you.
