Why Miso Healthy?

What is Miso?

Miso is a fermented condiment popular in Asia. People most likely consume it in the form of Japanese miso soup. This traditional Japanese condiment consists of a thick paste made from soybeans that have been fermented with salt and a koji starter.The starter usually contains the Aspergillus oryzae fungus. 

Although miso is traditionally made from soybeans, certain varieties use other types of beans or peas. Other ingredients may also be used to make it, including rice, barley, rye, buckwheat and hemp seeds, all of which affect the color and flavor of the final product.

Miso contains a good amount of vitamins, minerals and beneficial plant compounds. One ounce (28 grams) generally provides you with the following: 

• Calories: 56
• Carbs: 7 grams
• Fat: 2 grams
• Protein: 3 grams
• Sodium: 43% of the RDI
• Manganese: 12% of the RDI
• Vitamin K: 10% of the RDI
• Copper: 6% of the RDI
• Zinc: 5% of the RDI

It also contains smaller amounts of B vitamins, calcium, iron, magnesium, selenium and phosphorus, and is a source of choline. 

The fermentation process promotes the growth of probiotics, beneficial bacteria that provide a wide array of health benefits. A. oryzae is the main probiotic strain found in miso. Research shows that the probiotics in this condiment may help reduce symptoms linked to digestive problems including inflammatory bowel disease. Also, the probiotics in miso help strengthen your gut flora, in turn boosting immunity and reducing the growth of harmful bacteria. 

In addition, the fermentation process also helps improve digestion by reducing the amount of antinutrients in soybeans, which can bind to nutrients in your gut, reducing your body’s ability to absorb them.

Miso may offer protection from certain types of cancer. Studies report that regular miso consumption may reduce the risk of liver and breast cancer by 50–54%.

This condiment is also rich in antioxidants, which may help guard your body’s cells against damage from free radicals, a type of cell damage linked to cancer.

Miso consumption is generally safe for most people. However, it does contain a large amount of salt. Thus, it may not be a good choice for individuals who need to limit their salt intake due to a medical condition. 

In addition, miso is relatively high in vitamin K1, which can act as a blood thinner. 

Moreover, most varieties are made from soybeans, which are goitrogenic. Goitrogens may interfere with the normal functioning of the thyroid gland, especially in those who already have poor thyroid function. But when goitrogen-containing foods are cooked and consumed in moderation, they are likely safe.