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Is miso healthy?

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Savory, funky, salty, and sweet, miso has diverse umami flavors that makes any dish rich in taste. From soup to glazed salmon, miso can be added to various dish for an enjoyable experience.

The miso paste is unknown to many people, but those familiar with it are likely to regularly include it in their diet because of the increased nutritional value. It’s amazingly nutritious and has micronutrients that research has linked with numerous health benefits.

However, consuming miso in moderation is necessary to enjoy the maximum potential as large amounts of the fermented soybean paste will likely bring more harm than good.

Is miso healthy? Yes, miso is healthy. In fact, it contains protein, probiotics and essential vitamins and minerals such as vitamin K, manganese, zinc, and calcium. 

Miso has many nutritional benefits that results in improved digestion due to probiotics that help maintaining healthy bacteria levels, reducing risk of breast cancers, enhanced immune system, and supporting brain health. 

The nutritional value of miso makes it suitable to be included in a daily diet. Most of the micronutrients and probiotics found in miso have been linked with several health benefits when consumed in moderate amounts. 

It’s completely healthy to include miso in a balanced diet, however over consuming does not work well because it results in various side effects and dangers. Concerns are in regards to underlying conditions such as high blood pressure since the ferment contains excessive levels of salt.

Answered below are frequently asked questions about whether miso is a healthy product and what type of miso is good choice. This article investigates the nutritional benefits and factors to be aware of.

Is miso healthy or fattening?

Miso is healthy instead of fattening. In fact, it is a low calorie condiment that aids in beneficial bacteria, gut flora digestion and weight loss. 

The ferment has an incredible nutritious content full of essential micronutrients and probiotics linked with benefits associated with a healthy diets. Miso has a low number of calories, with most brands averaging around 40 per serving. 

As a result, miso soup recipes typically contain fewer fats (2-3g), with most having no saturated fats, cholesterol, sugars, or trans fats. Consuming miso reduces bad cholesterol, making it good for weight reduction.

Is it healthy to miso soup every day?

Yes, consuming miso soup every day is healthy. Not only it is a tradition in Japan, but it contains probiotics to enhance the digestion. 

Additionally, consuming miso soup is linked with health benefits such as reduction of breast cancer and improvements of digestion system, heart health, brain function, reproductive health, and immune system. Research shows that one bowl of miso in a day is more than enough.

However, most miso recipes involve extensive amounts of salt. Increases in sodium may not act well on people with underlying conditions such as hypertension and diabetes. 

Consuming too much miso on a daily basis may increase the number of sodium ions in the body, leading to heart disease and high blood pressure. 

Again, miso is derived from fermented beans (typically soybeans), which may trigger allergic reactions such as breathing difficulties, nausea, rashes and vomiting.

Miso soup calories 

Miso soup is generally a low calorie food with very little carbohydrates and fat. The calories intake of miso soup may vary by adding other ingredients such as tofu and spring onions to increase the calories.

Depending on the serving size of miso soup, here are miso soup calories:

1 oz: 10 calories
100g: 35 calories
1 cup: 84 calories

This is based on plain miso paste without any additional ingredients. In 1 cup of basic miso soup, there are 7.8g of carbs and 3.4g of fats, however the number of calories in a miso soup can vary depending on recipe ingredients.

Miso soup nutrition

Miso possesses a high amount of protein since its derived from soybeans as the primary ingredient. One serving cup contains approximately 3g of protein. 

The number of calories in a miso soup varies depending on the miso soup recipe, between 40 and 85 calories seems to be common. 

The soup has no saturated fats, cholesterol, or trans fats with only 2g of fats. However, some recipes may contain small amounts of saturated fats in added ingredients. 

In one serving cup, the soup has approximately 0.86 g of sodium, though it can vary depending on the recipe. 

A single serving cup may also have up to 3g of carbs. Most recipes lack sugars, but others may contain small amounts of sugar and dietary fiber.

Miso also contains vital vitamins such as vitamins A and C, and crucial minerals such as iron, calcium, potassium, manganese, copper, and zinc. 

Here is nutrition facts based on 1 cup of miso soup:

Miso soup nutritional facts

Note the nutrition facts indicated may vary depending on the miso product and recipe followed.

Which miso is healthiest?

There are various color of miso that offer diverse flavors and nutrition value. The darker the color, the longer it has been fermented and stronger taste.

There exist three types of miso: white, mixed, and red miso, and each one varies in sodium concentration based on the recipe.

  • To reduce the amount of sodium concentration in the body, white miso is the healthiest type to consume. White miso is the mildest and sweetest, making it perfect miso to use in salad dressings or light sauces since it is fermented with a large percentage of rice.
  • Compared to white miso, yellow miso is made from soybeans that have fermented with barley and little portion of rice. As a result, it has mild and earthy flavor to use in soups, marinades, and glazes.
  • For individuals with no concerns for sodium intake, red miso is the best type since it increases the rate of metabolism. The red miso is fermented with barley or other grains with longer fermentation periods, therefore it is mostly used in hearty soups, braises, and glazes.

White has the least concentration of sodium with approximately 6g, while red tops the charts with 13g and mixed miso has approximately 12g of sodium ions.

Is miso healthy food?

Healthy Miso: Conclusion 

Miso is often mixed with another ingredient besides soybeans as the primary ingredient. These varieties differ in nutrition information and taste, ultimately impacting the end result of the dish.

The largest consideration for consuming miso is the amount of salt in the recipe determines the healthiness of a particular brand. Despite miso being associated with health benefits, consuming large quantities of the ferment can result in excess salt in the body, which can be harmful in the body.

Digestive health is another huge benefit from consuming miso in any form. The probiotic nutrients have compounds called the oryzae, which act like anti-inflammatory agents improving digestion and preventing inflammation

Probiotics also provide the body with healthy gut flora to help the body remove toxic bacteria and harmful infections, where as the immune system is generally improved.

Most miso recipes are derived from fermented soybean, a great source of isoflavones. The compound increases the estrogen levels in the body and plays a crucial role in preventing breast and prostate cancer. 

It also helps ease menopause indicators that can be very severe during the post-menstrual stage.

Furthermore, probiotic foods like miso are linked with nerve development and improving brain health, helping ease brain disorders such as anxiety, autism, depression, obsession, and stress.

Miso has been proven to be a healthy addition to a balanced diet. For more insight to what might work best for you, consult a medical professional for specific details on how miso may be part of your healthy lifestyle.

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