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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
An epidemiology study in Japan discovered that persons who consume miso soup daily have a lower risk of stomach cancer and heart disease (Yamamoto et al., 2003). Fermented soy foods, such as miso, have antidiabetic, antioxidative, anti‐inflammatory, anticancer, and antihypertensive properties (Jayachandran & Xu, 2019).
What are the health benefits of miso? ›
An epidemiology study in Japan discovered that persons who consume miso soup daily have a lower risk of stomach cancer and heart disease (Yamamoto et al., 2003). Fermented soy foods, such as miso, have antidiabetic, antioxidative, anti‐inflammatory, anticancer, and antihypertensive properties (Jayachandran & Xu, 2019).
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 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.
What is the most nutritious miso? ›
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.
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.
What are the disadvantages of miso? ›
Miso soup may trigger food allergies in some people. Symptoms of an allergic reaction can range from mild, such as tingling lips and tongue and a rash or hives, to severe symptoms, including difficulty breathing and anaphylaxis. Miso paste is made using soybeans. Some people are allergic to soy protein.
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.
Is miso too high in sodium? ›
The one big concern that some people have when it comes to miso soup is the high sodium content; with the average teaspoon of miso featuring between 200 and 300 milligrams of this blood-pressure-raising element, it can easily scare away those struggling with high sodium levels.
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…
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.
Does miso paste need to be refrigerated? ›
Miso should be stored in a covered container and to maintain its colour and flavour, refrigeration is best. As a general rule, the lighter the colour and flavour, the more careful you will need to be and refrigeration is best. Sweet miso should be consumed within three weeks of opening, white miso within 3 months.
Why does miso make me gassy? ›
However, some people might experience severe side effects after consuming fermented foods. The most common reaction to fermented foods is a temporary increase in gas and bloating. This is the result of excess gas being produced after probiotics kill harmful gut bacteria and fungi.
Which miso is most flavorful? ›
The three basic types of miso include white, yellow, and red; as a general rule of thumb, “white miso is the mildest, yellow miso is more fermented, and red miso is the most assertive fermented flavor,” explains Masayoshi Takayama, the chef and owner of New York City's Japanese and sushi restaurant Masa.
Do Japanese eat miso everyday? ›
Miso is more than an ingredients, it's a pantry staple. There are many other Japanese soup recipes (shiru) that replace miso soup (occasionally in formal settings more than one soup can be served), but it's true that the miso soups are by far the most iconic/popular, and some Japanese still eat them every day.
Is miso paste good for the gut? ›
Miso is easy to stir into sauces and marinades, and you can store it for months in your pantry or refrigerator. As a fermented food, miso may provide probiotic benefits for your gut. It might also help people with type 2 diabetes control blood sugar and reduce the risk of some types of cancer.
Is miso soup healthy daily? ›
Health effects of eating miso
Researchers have found that consuming one bowl of miso soup per day, as do most residents of Japan, can drastically lower the risks of breast cancer. Miso has a very alkalizing effect on the body and strengthens the immune system to combat infection.
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 ).
