Is Miso Soup Healthy? Unpacking Its Nutritional Benefits Based on Research
By Dr Rajeev Singh +2 more
Medically reviewed by Dr Rajeev Singh
Last updated: Jun 14, 2024Click to rate this article!
[Total: 3 Avg: 4.7]
Get free,
for managing your symptom
Get your,
4 Cr+ families
benefitted
OTP sent to 9988776655
You’ve successfully subscribed to receive
doctor-approved information on
Whatsapp
Get ready to feel your best.
Register to Avail the Offer
Send OTPBy continuing, you agree with our Privacy Policy and Terms and Conditions
Hi There,
Trusted by 4 crore+ families
OTP sent to 9988776655
You have unlocked 25% off on medicines
Code: NU25
By Dr Rajeev Singh +2 more
Medically reviewed by Dr Rajeev Singh
Last updated: Jun 14, 2024Table of Contents
Miso soup, a classic Japanese dish, is now enjoyed worldwide. Because of its delicious taste and potential health benefits. In this article, we will discuss about miso soup, what it is, its nutritional value, and the potential health benefits it might provide. We’ll also share possible downsides of eating miso soup. Lastly, we will answer some frequently asked questions regarding this topic.
Did you know?
Miso soup is an old favourite in Japan, and it continues to be so today.
Miso is a paste that comes from fermenting soybeans, salt, and koji, a type of mold. Sometimes, grains like rice, barley, or wheat are added during fermentation.
Koji mold and soybeans are combined and allowed to ferment. This breaks down proteins and carbohydrates in the ingredients. Enzymes and good bacteria are also produced. They give miso its unique taste and potential health benefits.
Miso comes in various types. Their differences lie in the ingredients used, how long they ferment, and where they come from. A few common types are white miso (shiro), yellow miso (Shinshu), and red miso (aka). The taste of miso can go from mild to strong. It depends on the type.
Miso soup started out in Japan. It’s been part of traditional Japanese food for years. At first, it was a simple soup with miso paste. Over time, it became more varied with tofu, vegetables, or seaweed added. Today, it is still loved in Asia and has gained fans in the West. Different recipes now use miso for its taste and health value.
Miso soup is packed with nutrients. That’s why it makes an excellent addition to any diet. The nutritional profile of miso is as follows.
The main macronutrients in miso soup are protein, carbohydrates, and fats. They come from the fermented soybeans used.
Soybeans have a lot of protein. They have essential amino acids that the body needs. Miso soup gives about 2.2 grams of protein for every tablespoon of miso paste.
The carbohydrates in miso soup come from the fermentation process which adds to the delicious taste of miso. One tablespoon of miso paste provides around 4.3 grams of carbohydrates.
Miso soup doesn’t have much fat. Only around 1 gram of fat for every tablespoon of miso paste. That makes it a good choice for those who are trying to reduce fat intake.
Miso soup is a great source of many vitamins and minerals which are as follows.
Vitamin K is important for blood clotting and healthy bones. Miso is a good source of this vitamin. A tablespoon of miso paste gives you 10% of the daily recommended vitamin K.
Folic acid, or vitamin B9, is key for DNA synthesis and brain function. Miso soup has a bit of folic acid. Around 5 micrograms for every tablespoon of miso paste.
Zinc is a vital trace element. It is needed for immune function, wound repair, and growth and development. Each tablespoon of miso paste provides about 5% of the daily recommended zinc.
Miso soup is more than just tasty. It has many proposed health benefits that make it a great addition to the diet, which are discussed below.
Miso is said to help digestion. Its beneficial enzymes and good bacteria (probiotics)may ease gas, bloating, and constipation by aiding food breakdown, better absorption of nutrients, and adding to the gut flora respectively. Eating miso soup may lead to a healthy gut.
Miso soup may help support body immunity. Its probiotics is said to help fight off bad microorganisms and enhance the body’s immune responses.
High in isoflavones and antioxidants, miso soup may lower the risk of some cancers. Also, its soy isoflavones may reduce the effects of salt that triggers cancer. The antioxidants present may also defend cells from the damage caused by free radicals.
Plant compounds called soy isoflavones are in miso. They are anti-inflammatory and antioxidant in nature. They may help lessen the risk of some cancers.
Miso soup is loaded with other antioxidants as well. They battle the harm caused by free radicals and oxidative stress, two main factors in cancer occurrence.
We need more scientific evidence that supports these claims.
Miso soup is proposed to be good for the heart. People claim that it aids in maintaining blood pressure and cholesterol levels.
Miso soup has a lot of sodium. But people claim that it doesn’t increase the blood pressure. These people say that regular intake of miso soup may even help bring down blood pressure for some. To be on the safer side, if you have high blood pressure it is advised to avoid miso soup. Also, don’t incorporate it into your diet without consulting your healthcare professional first.
Soy protein in miso may bring down total and LDL (the “bad” one) cholesterol levels. More research is needed to corroborate this.
Eating miso soup, rich in probiotics, may be good for the brain. It is proposed to enhance cognitive function and mental health.
Probiotic-rich foods like miso may be neuroprotective. They may improve memory and reduce symptoms of anxiety, stress, depression, and other nerve disorders.
Regular intake of miso soup may support healthy cognitive function. Its probiotics promote overall mental wellbeing.
Miso soup is good for the bones. It contains essential nutrients for bone health like calcium and vitamin K.
Calcium is vital for strong bones and osteoporosis risk reduction. Miso soup provides some amount of calcium, which contributes to overall bone health.
Vitamin K regulates calcium metabolism and promotes bone density. Miso soup’s vitamin K may help keep bones strong and healthy.
Miso soup may ease menopausal symptoms for some women. That’s thanks to the isoflavones in soybeans.
Soy isoflavones may reduce the number and intensity of hot flashes during menopause. They may provide some relief for menopausal women.
The plant estrogens in soy isoflavones may help balance hormone levels during menopause. This may ease some symptoms linked to menopause.
All the above-mentioned potential benefits of miso need further scientific probing to corroborate the claims.
While miso soup has many potential health benefits, it could have a few drawbacks as well which are described below.
Miso soup is high in sodium. This could be a worry for those who need to reduce salt. If you have high blood pressure or a risk of heart disease, reduce miso soup intake or avoid it altogether. Always consult your doctor before including it in your diet.
You can lower sodium levels by opting for miso products with less sodium. You can dilute miso paste with more water or use it sparingly in your recipes.
If you’re allergic to soy, avoid miso soup. It’s made from soybeans. Make sure to read food labels to beware of potential cross-contamination when eating new miso dishes.
Those with soy allergies should discuss with their doctors or a dietitian.
Some miso brands may have barley or wheat. This could be an issue for those sensitive to gluten or those with celiac disease.
Go for miso options labeled gluten-free. And be aware of potential cross-contamination in products not marked as gluten-free.
Adding miso soup to your meals is easy. How you do it depends on your own liking, diet, and health goals.
For a basic miso soup recipe, you need water, miso paste, and other ingredients. These can be tofu, seaweed, green onions, or mushrooms. Plus, some seasoning to taste. Mix them in a pot and let it simmer. Add miso paste diluted in broth to avoid lumps. Heat but don’t boil it to keep the enzymes and probiotics intact.
Miso pastes also go well with other food apart from soup. It’s great in salad dressings, marinades, stir-fries, sauces, and even desserts.
Mix miso paste with vinegar and oil for a tasty, nutrient-filled salad dressing or slaw dressing.
Miso is great for marinades. It adds a rich, umami flavour to meats and vegetables.
You can add miso paste to your stir-fry next time. It will add more flavour and nutrients to it.
Don’t boil or overheat miso to keep its good enzymes and probiotics. Add it towards the end of the cooking for best results.
Play around with miso’s adaptable taste. It goes well with ginger, garlic, tofu, vegetables, or fish. Always taste as you go and adjust the amount of miso to get the flavour you like.
Also Read: Nattokinase: Health Benefits, Uses, Side Effects & More!
Miso soup is a tasty, flexible, and nutritious addition to any diet. It offers many potential health benefits like improved digestion, stronger immunity, lower cancer risk, and cardiovascular support. Downsides do exist, like high sodium content and concerns for those with soy allergies or gluten sensitivities. But often, these issues can be managed with wise choices and recipe changes. In case you are a patient of hypertension then try and reduce the consumption or avoid it altogether. It is always advised to consult your doctor before incorporating anything new into your diet.
Miso soup can be vegan if you make it with kombu dashi or vegetable stock. These do not have fish or chicken elements like katsuobushi dashi or chicken stock do.
If you’re on a low-sodium diet, you should consume miso soup in moderation. Choose low-sodium miso products or dilute miso paste with more water to reduce sodium levels.
For those allergic to soy, chickpea miso or brown rice miso could be alternatives to traditional soy-based miso.
How often you can eat miso soup may depend on your health status and diet limits. Generally, though, you can enjoy miso soup every day or a few times a week as part of a balanced diet. Always consult your doctor before making it a part of your routine.
As a low-calorie and nutrient-rich dish, miso soup could be part of a weight-loss diet. Just remember to consume it in moderation, eat a healthy diet, and be physically active.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Leave your comment...
Comments