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Miso is a traditional Japanese seasoning that is produced by fermenting rice, barley, and/or soybeans with salt and a fungus known askōjikin. Miso itself is a Japanese word that translates to “fermented beans”.The most typical miso seasoning is made with soy. It is usually found in the form of a thick paste, and the beans used during fermentation are often soybeans. During the soybean fermentation process, grains such as barley, buckwheat, and rice might be added to achieve a certain flavor or other desired outcome, but in most situations, as is the case with tofu, soybeans serve as the main basis for miso fermentation. This basic role of soybeans in preparation of miso can sometimes be overlooked because many varieties of miso may take on the name of their added ingredients, such as “barley miso” or “rice miso.” Yet nearly all of these miso varieties will contain soybeans as a basic ingredient.
The texture of miso is often paste-like and relatively thick, not dissimilar to peanut butter. However, the taste and color can vary widely, depending on many factors related to fermantation. When it comes to colors of miso, the lightest tends to be white or beige, and this is often due to inclusion of a large amount of white rice during the fermentation process. White miso is also fermented for a much shorter period of time than darker miso, sometimes as short as several weeks. Dark miso can undergo the process for many months or even several years. In terms of taste, white miso is also the sweetest variety of miso, and some people also consider it the most versatile for cooking, since it lacks the stronger flavors found in darker varieties.
Yellow (or sometimes a very light brown) can result when soybeans are fermented together with barley. This is often called “mugi miso”, as the Japanese word “mugi” is used to refer to the general category of cereal grains, including barley and wheat. Sometimes a small amount of white rice is also included during fermentation of yellow miso. One very popular yellow miso is Saikyo miso, traditionally made in the south-central Kansai region of Japan.
The next major category of is red miso, sometimes called “akamiso” as “aka” is the Japanese word for “red”. Red miso can actually be a very dark brown or reddish brown in color, and is usually more salty than white or yellow miso. While barley, rice, and other grains may be used in the production of red miso, it is mostly characterized by a very high percentage of soybeans, and because of this is sometimes referred to as “mame miso” (“mame” meaning “bean” in Japanese). Dark brown and red miso usually get their strong flavors from longer periods of fermentation. Sometimes, fermentation of dark soy miso may involve three years or longer.
Health Benefits
While research on soybeans and their overall health benefits is rather abundant, research specific to miso is much less common. The research is complicated by the fact that human intake of miso can be difficult to measure in isolation, since miso is often eaten as part of a soup, stir-fry, or other dish. Still, as an overall observation, some believe that intake of soy miso shows a preponderance of health benefits, possibly even stronger than those of soy foods in general.
Soy miso is a very good source of manganese, zinc, phosporous, and copper as well as a good source of protein and dietary fiber. In addition to these conventional nutrients, soy miso is also an important source of phytonutrient antioxidants, including phenolic acids such as ferulic, coumaric, syringic, vanillic, and kojic acid.
Miso is considered to be a high-sodium food, as one teaspoon can contain 200-300 milligrams of sodium. However, recent research has shown that in spite of its high-sodium content, miso does not appear to affect our cardiovascular system in the way that other foods with as much sodium content sometimes can. Recent human studies on miso intake among Japanese adults have also shown that miso-containing diets tend to lower risk of cardiovascular problems, despite the high-salt content of miso. Reasons for this unique relationship between miso and our cadiovascular systems are not year clear. However, some researches speculate that the unique soy protein composition of miso is one of the key reasons for the cardiovascular support provided by miso.
Tips
- Miso soup is quick and easy to prepare. Heat miso paste and water over low-medium heat. Eat as is or add some fixings, such as shiitake mushrooms, tofu, scallions, carrots, and daikon radish.
- Combine a little miso with olive oil, flax seed oil, ginger, and garlic to make an Asian-inspired dressing for use on salads and cold grain dishes.
- Miso-tahini sandwiches are quick and simple to prepare. Just spread miso on a piece of bread and then top with tahini. Add sliced avocado for an extra kick.
- One of the easiest ways to eat Miso is to make a Miso Gravy and just pour it on any greens, salds, etc.Hereis the BEST Miso Gravy Recipe ever!
Check out our 5 favorite Miso-based recipes below!
1.Carrot Miso Soup
FAQs
Miso is rich in minerals like zinc, copper, phosphorous, and manganese, as well as vitamin B2, vitamin K, choline, and omega 3s. Soy miso also contains phytonutrient antioxidants (source). As a fermented food, the Aspergillus oryzae in miso aids digestion by helping break down food into smaller molecules.
What makes miso so healthy? ›
Miso is a rich source of vitamins and minerals, as well as probiotics, known as the gut's "good bacteria." Much of the potential health benefits of miso paste are because of the fermentation process used to make it.
Is it OK to eat miso everyday? ›
Miso soup is low calorie, low fat, and high in nutrient content, so it is safe to eat daily. However, it does have a high salt content. So, those on blood thinning medication or who have heart problems (including high blood pressure and heart disease) may want to limit their consumption of miso soup.
Why is miso a superfood? ›
It may strengthen your immune system
Miso contains nutrients that may help your immune system function optimally. For instance, the probiotics in miso may help strengthen your gut flora, in turn boosting immunity and reducing the growth of harmful bacteria ( 6 , 7 ).
Why is miso important? ›
It's believed that miso soup has other beneficial effects on the body, such as increasing basal metabolism and relieving constipation. Studies have observed the benefits of miso soup in cancer and hypertension prevention.
Which type of miso is the healthiest? ›
In terms of health benefits, the darker and more strongly flavored miso varieties tend to be the most nutritious. Here are a few of the healthiest types of miso: Red Miso: Made with a higher percentage of soybeans and fermented for a longer period of time, red miso has a rich, complex flavor and a dark red-brown color.
Who should not eat miso? ›
Because miso is made with soybeans, those who are allergic to soy should avoid miso and other soy-containing products. Miso may also be used as an ingredient in other packaged products, so it is best to read the ingredients list and label to ensure that what you're buying is free of soy.
What are the disadvantages of miso? ›
A reduced salt intake is therefore highly recommended for the prevention and treatment of hypertension. Miso (traditional Japanese soybean paste) is currently one of major sources of daily salt intake in the general Japanese population (4), and it has been recommended that individuals reduce their consumption of miso.
Why do Japanese eat so much miso soup? ›
During the Kamakura period and the age of Japanese civil wars, miso soup was used by military commanders as field ration, thus giving birth to the custom of serving miso soup with everyday meals. The proper way to eat miso soup is quite different from western soups!
Why does miso soup make me sleepy? ›
Miso contains amino acids that can help boost the production of melatonin, a natural hormone that helpsmake you sleepy. Bananas: An excellent source of magnesium and potassium, which can help relax overstressed muscles. They also contain tryptophan, which convert to serotonin and melatonin.
Umami is the savouriness that is slightly addictive because of its well-rounded flavour. The kombu stock and the sh*take mushrooms in my miso soup have the highest amount of glutamate (and therefore umami) in any food product…
Is miso a Superfood? ›
Being a rich source of probiotic bacteria, miso may support immune function and help fight infections. Regularly consuming a variety of fermented foods like miso may minimise your need for antibiotic therapy when fighting infection.
Does miso make you gassy? ›
Probiotics are present in a variety of fermented foods, including yogurt, kefir and miso. You may notice you first have more gas when you start eating more probiotics, but those symptoms should diminish once your gut microbiome adapts to the new beneficial bacteria.
Why is miso so expensive? ›
“Traditionally, rice miso is more expensive than barley miso, because the grain is more expensive,” explains Chung. Accordingly, wealthier merchants could afford to purchase more expensive miso made with rice, whereas farmers and townsfolk often ate miso made with millet, barley, or other common grains.
Is miso good for kidneys? ›
Sodium restriction for vegetarians with kidney disease
To reduce sodium intake, the use of high-sodium foods such as meat analogs, salted nuts, miso, frozen entrees, marinated tofu products, savory snacks and meals in a cup should be limited.
Is miso paste anti inflammatory? ›
The consumption of miso has also been reported to exert health effects, such as fat suppression [9], anti-inflammation [10] and stroke prevention [11]. Miso contains various microorganisms, such as Aspergillus, yeast and lactic acid bacteria (LAB).
Does miso lose its health benefits when cooked? ›
Miso is a fermented food, meaning it contains live, active cultures of bacteria—you know, like the good stuff that's also found in yogurt. Adding it to boiling water will kill the probiotics in the miso, nixing the health benefits it typically offers, like better digestive health.
Is miso paste healthier than salt? ›
Two bowls a day may add a half teaspoon of salt to one's daily diet, yet those who had two or more bowls of miso soup every day appeared to have five times lower risk of becoming hypertensive.
