Miso contains probiotics, essential nutrients and numerous health benefits to the body such as boosting the immune system, improving digestion, reducing inflammation, reducing the risk of breast cancer, improving heart health, and weight loss.
To acquire the welfare, consuming a certain amount of miso is recommended. Eating too much miso may cause harmful side effects to the body such as blood pressure and stroke.
How much miso should I eat? The quantity of miso consumed daily depends on the person’s age, nutrition value, diet, and type of miso.
On average, researchers recommend one serving of miso per day to acquire the maximum nutritional benefits. Furthermore, it is only recommended to consume one to two servings of soy per day, and miso would count as one of those portions.
Consuming more miso in a day can be dangerous and harmful. Miso recipes use increased levels of salt for the fermentation process, and consuming excess sodium ions causes water concentration imbalance in the arteries leading to high blood pressure.
Due to the soy, miso is a goitrogen foods that highly recommended to be eaten moderately. Consuming goitrogen foods in excess may cause thyroid impairment by depleting iodine levels causing poor thyroid functioning that triggers hyperthyroidism.
Miso is healthy, but incorporate it with awareness for enhanced nutrition. However, not everyone reacts well to the miso paste; some people are allergic to fermented or soy products.
When introducing miso into the diet, understand that the proper amount of miso intake. Answered below are frequently asked questions about home much miso to eat so that you retain the maximum goodness!
Can I have miso every day?
Yes, you can have miso every day. It’s absolutely safe for the majority of people to consume miso daily, especially those who don’t have allergies to fermented or soy based foods.
However, large quantities of salt are used in miso recipes. Therefore, it cannot serve well for babies or people under medical restrictions to limit the amount of salt intake, like patients experiencing hypertension and diabetes.
Miso is made from fermented soybeans, which are goitrogen compounds that interfere with the proper functioning of the thyroid and can result in hyperthyroidism.
These symptoms only happen if consumed in a large amounts. Otherwise, consuming moderate amounts poses no problem, even for people with a similar health concerns.
Consuming moderate quantities of miso provides probiotics nutrients which have several health benefits like weight loss, digestion improvement, body immunity boost, reduction of menopause symptoms, reduced risk of cardiovascular disorders, and reduced risk of breast and prostate cancer.
How much miso is a serving?
A serving of miso paste is typically one tablespoon. When used as a condiment, it may be consumed as is, otherwise it is more common to mix the miso paste with a cup of water to make miso soup.
A serving of one tablespoon of miso paste provides an average of 33. 7 calories with 4.3 g of carbs. Total fats are about 1g, with only 0.2 or no saturated fats. It also provides about 2.2 g of protein, which is about 634 mg, constituting 28% of the daily value.
In addition, miso has calcium 9.7 mg, iron 0.4 mg, and potassium 36mg. Some recipes contain small amounts of sugars 1.1 g and fiber 0.9 g, but others may contain none.
Nonetheless, that won’t make a difference in the diet. Most recipes add 1-2 tablespoons of miso paste per person. A serving of miso lacks glycemic index since the portion size is minimal.
What happens if you have too much miso?
Miso has close association with increased salt intake. Therefore, having too much miso means consuming too much sodium.
The number one issue will be a risk of heart problems and high blood pressure, which can also cause a stroke.
Every recipe that uses miso typically has too much salt based on Recommended Daily Intake (RDI), which increases sodium ion concentration in the body. Consuming excess salt results in water imbalance in the blood arteries since the body tends to retain water.
The blood starts flowing at very high pressure to try and balance the concentration. The result is a high heartbeat rate and potential risk of gastric cancer.
Furthermore, high sodium intake is also associated with calcium loss, including draining the calcium in the bones, which results in weak bones, especially around the joints, knees and ankles. This is significant for elderly people or those who are living with underlying conditions like diabetes and hypertension.
Miso belongs to goitrogens foods, most often derived from fermented soybeans. High intake of goitrogen foods is associated with thyroid impairment that tempers how the thyroid operates by depleting the iodine, resulting in hyperthyroidism.
Consuming too much fermented soy products like miso is associated with a high level of amino acid tyramine. The compound releases norepinephrine, which rapidly increases blood-flow pressure.
How Much Miso: Conclusion
Consuming too much miso is not recommendable because it has significant sodium ions that may have adverse effects, especially on people with concerns about high blood pressure.
It is advised to consume one serving of miso per day for adult and significantly less for anyone just starting out to see how your body reacts.
When adding miso into a meal, the recipe is only healthy if salt is consumed in moderation.
According to American Heart Association, the ideal diet should have an average of 1500 mg of sodium, and no more above than 2300 mg of sodium a day.
The most adverse effects associated with miso occur when the paste is consumed in a large amount. A result of excessive miso intake can lead to high blood pressure, stroke, calcium loss, and hyperthyroidism.
Therefore, avoid adding too much salt when using miso in a recipe to prioritize health in the diet.
Some people are sensitive to soy products and fermented foods like yogurt, therefore it is important to keep away from miso since it may cause an allergic reaction.
Most studies have shown that consuming miso daily has more health benefits than adverse effects. However, limiting intake to a single serving is recommended to acquire these moderate benefits.