It's no secret that fermented foods have a lot of health benefits. Every culture and cuisine has a fermented superfood that is not only delicious but also nutritious. In India, there is the idli and dhokla; in Korea, there's kimchi; and China has its kombucha. Japan is also home to one of the most nutritious fermented food in the world -- miso.
What is miso?
Miso is a traditional Japanese seasoning made from fermented soybean and grains. The condiment is a thick paste fermented with salt and a fungus-based starter.
It is used in Japanese, Chinese and Korean cuisine as a flavour-enhancer. It adds a rich umami flavour to soups, broths, noodles and stir-fries.
While miso has been popularised in Japanese cuisine, it originated in China. It was brought to Japan by Buddhist monks who used miso to preserve their food in summer.
The longer the miso paste is fermented, the richer its taste. Typically, the flavours can range from mild to strong, depending on the duration of fermentation. There are different varieties of miso paste depending on the duration of fermentation, taste, colour and ingredients used.
Miso can be used for pickling, flavouring, salad dressing or as glazes. It is most commonly used to flavour broths that soak ramen noodles.
Mildly fermented miso with a light colour and sweet, mild taste is known as shiro miso. Yellow miso or shinsu is another variety that has a slightly longer fermentation time. Red miso, also known as akamiso, is a deeper, saltier version of miso. Mugi miso is made of barley and has a strong aroma.
Miso nutrition facts
A 100 gram of miso contains the following nutrients:
| Nutrients | Measure (Daily Value) |
| Calories | 199 |
| Fat | 6 gm (9%) |
| Cholesterol | 0% |
| Sodium | 3,728 mg (155%) |
| Potassium | 210 (6%) |
| Total carbohydrates | 26gm (8%) |
| Dietary fibre | 5gm (20%) |
| Sugar | 6gm |
| Protein | 12 gm |
| Vitamin C | 0% |
| Calcium | 5% |
| Iron | 13% |
| Vitamin D | 0% |
| Magnesium | 12% |
| Cobalamin | 1% |
| Vitamin B6 | 10% |
Health benefits of miso
Miso is a fermented food, which is high in probiotics. It is low in fats and high in micronutrients and minerals like B vitamins, vitamin k, manganese, iron, choline, copper, etc.
Since its made of soybeans, one of the best sources of plant-based protein, miso is a good source of essential amino acids.
Being a fermented food, miso makes it easier for the human body to absorb these nutrients and also offers probiotic benefits.
Miso is high in sodium, which can aggravate high blood pressure. However, since it is consumed in small quanities, it shouldn't cause a lot of harm.
Following are the health benefits of miso:
- Good for digestive health
- Improves heart health
- Rich in proteins
- Can reduce cancer risk
- Boosts immune system
- Helps control blood sugar
- Helps lower blood pressure
- Lowers cholesterol
- Reduces inflammation
Improves digestive health: Miso is a fermented food, which supplies beneficial bacteria to the gut flora. It helps improve digestive disorders like gas, bloating, flatulence and diarrhoea. The beneficial bacteria in miso also reduce symptoms of irritable bowel syndrome. The fermentation process also produces melanoidins that reduce oxidative stress and promote the growth of good bacteria in the gut.
Good for heart health: Consuming miso may help improve heart health in multiple ways. It can reduce high blood pressure, lower cholesterol, reduce inflammation that leads to chronic heart diseases, improve blood sugar levels and reduce heart rate.
Could protect against cancer: Miso may be effective against certain types of cancer such as stomach, lung, colon and breast cancer. The cancer-fighting varieties are the types that are aged for 180 days or longer. Miso also provides antioxidants that reduce oxidative stress that leads to cancer.
References:
1.Okouchi, R., Sakanoi, Y., & Tsuduki, T. (2019). Miso (Fermented Soybean Paste) Suppresses Visceral Fat Accumulation in Mice, Especially in Combination with Exercise. Nutrients, 11(3), 560. https://doi.org/10.3390/nu11030560
2.Ito, K., Miyata, K., Mohri, M., Origuchi, H., & Yamamoto, H. (2017). The Effects of the Habitual Consumption of Miso Soup on the Blood Pressure and Heart Rate of Japanese Adults: A Cross-sectional Study of a Health Examination. Internal medicine (Tokyo, Japan), 56(1), 23–29. https://doi.org/10.2169/internalmedicine.56.7538
3.Ito K. (2020). Review of the health benefits of habitual consumption of miso soup: focus on the effects on sympathetic nerve activity, blood pressure, and heart rate. Environmental health and preventive medicine, 25(1), 45. https://doi.org/10.1186/s12199-020-00883-4
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