19 Healthy Miso Recipes | Walder Wellness, Dietitian (RD) (2024)

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19 Healthy Miso Recipes | Walder Wellness, Dietitian (RD)? ›

In terms of health benefits, the darker and more strongly flavored miso varieties tend to be the most nutritious. Here are a few of the healthiest types of miso: Red Miso: Made with a higher percentage of soybeans and fermented for a longer period of time, red miso has a rich, complex flavor and a dark red-brown color.

In terms of health benefits, the darker and more strongly flavored miso varieties tend to be the most nutritious. Here are a few of the healthiest types of miso: Red Miso: Made with a higher percentage of soybeans and fermented for a longer period of time, red miso has a rich, complex flavor and a dark red-brown color.

Health effects of eating miso

Researchers have found that consuming one bowl of miso soup per day, as do most residents of Japan, can drastically lower the risks of breast cancer. Miso has a very alkalizing effect on the body and strengthens the immune system to combat infection.

Research suggests that the fungal strain found in miso may reduce the risk of inflammatory bowel disease as well. Like other plant-based foods, soybeans have antinutrients present, which could potentially reduce the body's ability to absorb nutrients.

Is miso soup actually good for you? Miso soup contains several beneficial vitamins, minerals, and components that may improve your gut and heart health and may lower your risk of cancer. If you are on a low-salt diet, read the label on packaged miso soup to choose one that's low in sodium.

Some people may have an allergy to soy protein and will therefore need to avoid miso and other soy-based foods. Soybeans are considered to be goitrogenic. This means if you have a thyroid issue you may be advised to minimise your intake.

“Traditionally, rice miso is more expensive than barley miso, because the grain is more expensive,” explains Chung. Accordingly, wealthier merchants could afford to purchase more expensive miso made with rice, whereas farmers and townsfolk often ate miso made with millet, barley, or other common grains.

The one big concern that some people have when it comes to miso soup is the high sodium content; with the average teaspoon of miso featuring between 200 and 300 milligrams of this blood-pressure-raising element, it can easily scare away those struggling with high sodium levels.

Miso contains amino acids that can help boost the production of melatonin, a natural hormone that helpsmake you sleepy. Bananas: An excellent source of magnesium and potassium, which can help relax overstressed muscles. They also contain tryptophan, which convert to serotonin and melatonin.

Miso soup and its origins

It became a 'daily meal' for the samurais during the Kamakura period (1185–1333), and, during the age of Japanese civil wars. The recipe for its 'instant paste' was developed for military commanders to eat — which made miso soup an easily-preparable and accessible meal.

Is miso good for arthritis? ›

Probiotics for Arthritis

Probiotics (the live microbes and yeast in supplements) or prebiotics (foods that promote the growth of good microbes, including yogurt, sauerkraut, miso and other fermented foods) may help restore a healthy microbiome and normalize immune function.

Boiling miso can harm the probiotic bacteria. At temperatures above 115 degrees Fahrenheit these delicate bacteria are destroyed. We recommend adding miso paste to soups just prior to serving.

Miso improves your digestion

Having a healthy gut flora is very important because it helps defend your body against toxins and harmful bacteria. It also improves digestion and reduces gas, constipation and antibiotic-related diarrhea or bloating ( 6 , 8 , 9 ).

The consumption of miso soup is associated with salt intake, and the reduced consumption of miso soup has been recommended. Recent studies have demonstrated that the consumption of miso soup can attenuate an autonomic imbalance in animal models.

Sodium restriction for vegetarians with kidney disease

To reduce sodium intake, the use of high-sodium foods such as meat analogs, salted nuts, miso, frozen entrees, marinated tofu products, savory snacks and meals in a cup should be limited.

Miso contains 18 types of amino acids including lysine and proline, which are important for collagen production. Collagen is one of the most abundant proteins in the skin, making up 75-80% of the organ, says New York City-based dermatologist Debra Jaliman, MD.

A longer-fermented miso that encompasses any darker red and brown varieties, red miso is generally saltier than light yellow and white miso and has a more assertive, pungent flavor. It's best suited for heartier dishes like rich soups, braises, and marinades or glazes.

In general, shiro miso tends to be used in — and contribute to — more refreshing dishes with its slightly sweet, light taste, while darker miso are more suited for hardier dishes.

Any miso can be used to make a soup – a sweet white miso (like my 10-day miso) makes a light creamy drink; whilst a dark, rich miso makes a more savory soup, which can be easily turned into a meal by the addition of vegetables, tofu and noodles.

Typically, miso is categorized by color and the three main colors are: white, yellow, and red. The color of the miso gives an indication of the length of fermentation, the ratio of ingredients, and the depth of flavor. Lighter miso has a more mild taste while darker miso pastes are more concentrated.