What is miso?
Miso is a Japanese word that literally translates as "fermented beans." Traditionally used in Japanese and Chinese cuisine, miso paste is a fermented soybean and grain paste that includes millions of beneficial bacteria. It is prepared from fermented soybeans and grains.
It is possible to get miso in a variety of forms, each of which is associated with a particular region's cuisine, identity, and flavours. Umami is a protein-rich paste that enhances the fifth flavour, known as umami, in a variety of meals, including soups or broth, salad dressings, vegetables, stews, glazes, and marinades, among other things. The amount of time spent fermenting may have an impact on the flavour, which can range from sweet and mild to salty and rich.
Different varieties of miso
Even though the most popular form of miso is prepared only from soybeans, the variety and ratio of raw components might vary. Some miso pastes are prepared from fermented wheat or millet, while others are made from a blend of grains and legumes. The colour of the liquid is a reasonable indication of the intensity of the flavour. In addition, the texture might differ. Miso created from a wholegrain is often saltier than miso made from a hulled grain, which is the opposite of the former.
White miso (shiro)
Made with soybeans and rice, and fermented for no more than two months, this dish is delicious. Shiro (which means 'white' in Japanese) is a slightly sweet to mildly salty vegetable with a pale colour. Shiro miso is an excellent first miso to try since it is so adaptable, adding a little zip to salad dressings or fried veggies.
Yellow miso (shinsu)
Another mild miso that is fermented for a little longer period of time than white miso is shio miso. Yellow miso may be used in a variety of recipes due to its versatility.
Whenever a recipe asks for dark miso, you'll want to use an aka or crimson miso to make it. This variety, which is rusty in colour and manufactured from a larger percentage of soybeans, is fermented for up to three years and has a saltier and deeper flavour than the others. Its robust flavour is best suited for usage in heavy foods such as stews and tomato-based sauces. Make use of it with discretion, since its flavour might overshadow other components.
Mugi miso, which is made from barley and soybeans, is often fermented for a longer period of time than most white miso. Even though it has a distinct barley scent, the flavour is modest and somewhat sweet in comparison.
Nutritional Benefits
1 tbsp (15g) of miso provides:
- 30kcal / 128kj
- 2.0g protein
- 0.9g fat
- 3.5g carbohydrate
- 0.63mg iron
- 0.49mg zinc
- 5mcg folate
- 1.37g salt
Health Benefits Of Miso
Jump to:
- Different varieties of miso
- White miso (shiro)
- Yellow miso (shinsu)
- Nutritional Benefits
- 1. It has the potential to improve intestinal health
- 2. It has the potential to raise vitamin levels
- 3. Has the potential to lower the risk of some malignancies
- 4. It has the potential to improve immunological function
- 5. It has the potential to improve brain health
- Is miso a food that everyone can eat?
- The best way to choose and store
1. It has the potential to improve intestinal health
The fermentation method used in the creation of miso helps to raise the amount of helpful bacteria, often known as probiotics, in the body. These bacteria are believed to be beneficial for a variety of health conditions, including digestion and gut health.
The inclusion of fermented foods in your diet may assist to increase the numbers of beneficial bacteria and enzymes in your gut, which may in turn help to enhance the balance of gut microorganisms and the operation of your digestive system. Purchase unpasteurized, live, enzyme-rich miso that will need to be refrigerated in the refrigerator while making your own.
2. It has the potential to raise vitamin levels
As a by-product of their metabolism, these beneficial bacteria in the gut, according to studies conducted in 1997 and 2013, create vitamins (mainly vitamins K and B12) in the body. The intake of fermented foods may, therefore, have an indirect advantage in terms of changing the balance of your gut microorganisms, which may result in an improvement in your nutritional condition.
Toxins and anti-nutrients are also reduced during the fermentation process, such as the phytic acid levels in the soybeans used to make miso.
3. Has the potential to lower the risk of some malignancies
Regular miso use, particularly in post-menopausal women, is regarded to have the ability to lower the risk of developing some malignancies, including breast cancer. Due to the high isoflavone concentration of the paste, it is believed to have this effect. It should be noted that miso is also a strong source of antioxidants, which may further strengthen its preventive impact in this respect. In order to clarify and validate these potentially beneficial outcomes, more research is required.
4. It has the potential to improve immunological function
Miso, which has a high concentration of probiotic microorganisms, may aid to improve immune function and combat infections. Consuming a range of fermented foods, such as miso, on a regular basis may help to reduce the need for antibiotic treatment while combating an illness. Having said that, further research is required to determine the health advantages of various strains of bacteria, particularly those that are most typically found in miso.
5. It has the potential to improve brain health
Recent improvements in our knowledge and understanding of gut-brain communication suggest that nutrition, and in particular the intake of fermented foods, may have a role in cognitive health, including the prevention of anxiety and depression, and other mental health problems. Despite the fact that much has been learnt, there is still much more to be discovered before we can firmly identify the bacterial strains that may be of the greatest use to mankind.
Is miso a food that everyone can eat?
Miso is usually considered to be safe for the majority of individuals; however, if you are on a low-salt (sodium) diet, you may want to restrict your consumption since miso contains a significant amount of sodium.
Soybeans are thought to be goitrogenic in nature. This implies that if you have a thyroid problem, you may be recommended to reduce your consumption. Due to the fact that certain meals may interfere with the absorption of iodine, which is required for the creation of thyroid hormones, they are prohibited. The fact that you'd have to consume a substantial quantity of food consistently in order for this to be a concern is worth noting, as previously said.
It is possible that some individuals have an allergy to soy protein and hence must avoid miso and other soy-based foods. Coeliac disease sufferers should verify labels to confirm the miso product is acceptable for them and that it is manufactured from gluten-free ingredients in an appropriately gluten-free environment before consuming it.
If you are using a blood-thinning medicine such as warfarin, your doctor or dietitian may recommend that you monitor the quantity of vitamin K-rich foods such as miso you consume in your diet to ensure that you consume the same amount every day. If in doubt, ask your doctor before making any substantial changes to your diet, including the amount and kind of food you consume.
The best way to choose and store
Purchase unpasteurized, live, enzyme-rich miso that will need to be refrigerated in the refrigerator while making your own. This variety has a high concentration of helpful bacteria. Keep an eye on it after it has been opened since the texture, colour, and flavour may have changed. Some can be stored for an extended period of time without causing any problems or deterioration in quality.
