Beyond the classic soup, miso is an ideal condiment for many types of dishes. An ingredient that provides flavor, nutrients and health benefits. Find out!
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Soybeans have been fermented in China for 200 years before the onset of the modern era to obtain the prized soy and miso sauces. Hundreds of years later, Buddhist monks export it to Japan and it acquires the new name of miso .
This ingredient in oriental cuisine has many functions . But it is also valued for its potential health-related properties. In the following article we explain what is known so far.
What is miso?
Like tofu, natto , tempeh or tamari , it is a product derived from soy and the result of the fermentation of the cooked beans of this bean.
Sometimes a small amount of a cereal is added to them, such as rice or barley, to obtain different nuances and characteristics. Closed in barrels, the production can last between months and years.
It appears as a compact and dense paste. It has a highly variable flavor, depending on the different types and the fermentation time. Prepared in the traditional way, it stands out for being deep, intense, with hints between sweet and toasted.
The main types of miso
There are a large number of miso varieties , especially in Japan and other countries, where its use is much more widespread. They differ according to the cereal, the amount of salt or the koji (starter ferment) used. The most common are the following.
Hatcho miso or soy miso
This is the only one of all that is prepared with soy without any other added cereal. The traditional one ages for a minimum of 16 months. It has a thicker texture and a slightly sweet aroma. It is perfect for making soups and accompanying meats.
Shiro miso or white miso
It has a color between pale yellow and beige. It is made with white rice and is the type that has a shorter fermentation period . Perhaps that is why it is one of the ones with the softest and sweetest flavor.
Its texture is creamy and delicate. It pairs very well with white fish, tofu, salad dressings or light marinades.
The miso has different varieties that are distinguished by their fermentation time and their production process.
Aka miso or red
It is one of those with the most marked flavor. A small amount is enough to add a umami touch to any dish . Its preparation is long. As a general rule, it ferments for more than a year and may contain barley ( mugi miso) or brown rice ( genmai miso).
It has a red or dark brown color. The longer the fermentation time, the darker it is. This also reveals a more intense flavor.
The nutritional properties of miso
This fermented soybean paste is a product that is used as a condiment in small quantities. However, given its concentration, in a small portion of 25 grams the following contributions stand out :
- 4 grams of proteins of high biological value . This means that it contains all the amino acids that the body needs.
- 35 grams of fiber .
- Vitamin K: 10% of the recommended daily needs and some of group B.
- Minerals: manganese, copper and zinc.
The fact that it is a fermented product makes it an excellent probiotic food. Its consumption results in an increase in bacilli and bifidobacteria and a lower presence of enterobacteria and clostridia in the intestine.
In addition, it must be added that in the kitchen it has the ability to enhance the flavor of the rest of the ingredients in a recipe. This can reduce the consumption of added salt and other not-so-healthy condiments, such as monosodium glutamate .
Read more: Fermented foods in the diet: why include them?
What are the benefits of miso?
The main positive effects of miso on health are due to its consideration as a probiotic food . In this sense, it is a product similar to yogurt , cheesecake or kombucha.
Benefits for the intestinal tract
There is sufficient scientific evidence that relates its presence in the diet with the following achievements in the health of the gastrointestinal tract:
- Protection against traveler’s diarrhea and diarrhea associated with taking antibiotics.
- Improvement of the symptoms of irritable bowel syndrome and inflammatory bowel diseases.
- It provides digestive enzymes that help break down the main molecules in food, thereby improving digestion. For this reason, its intake is positive in people with dyspepsia and before eating heavy meals.
Improved immune system
In recent years, the relationship between the good state of the microbiota and the functioning of the immune system has been thoroughly analyzed . The studies show that the presence of probiotics can regulate the functions of these cells. For this reason they represent a therapeutic potential against common health problems, such as allergies or eczema.
Anti-oxidant capacity
This is another of the positive aspects of miso that is being studied today. It has been observed that it is capable of counteracting the presence of free radicals and preventing the damage they produce in cells.
In recent decades the focus of attention has been on these molecules. According to a study shared by the World Health Organization, free radical oxidations may be linked to atherosclerosis and degenerative diseases.
Miso and cancer risk
A change in the incidence of different types of cancer has been observed in Japan. Specifically, the cases of the lung, colon and prostate increase ahead of the stomach, which used to be the most common.
The studies suggest a possible protective effect of miso as part of the traditional diet of this country, although more research is needed to determine the exact mechanisms.
In addition, according to the American Cancer Society, the intake of foods derived from soy can limit the risk of breast cancer, although it is believed that this effect could be reduced in itself in Asian women.
Does its intake have contraindications?
Consuming miso can be considered safe for most people . However, it contains a high amount of salt, so those who have to limit this ingredient in the diet should be cautious.
There are doubts about the suitability of soy in patients with thyroid problems. This is due to the presence of goitrogens that can interfere with normal hormonal activity and the absorption of the medication.
However, some analyzes present their doubts regarding these beliefs. So it is advisable to consult with your doctor and separate the medication from taking any food derived from soy.
In addition, it is preferable that all those who take anticoagulant medications also consult with their specialist before adding it to the diet, due to the presence of vitamin K.
It should be considered that some compounds in miso could affect thyroid function, although the association is not clear.
Discover more: Hypothyroidism: 8 recommended foods in your diet
Miso: an Asian seasoning that adds a lot of flavor
Miso is used as a base ingredient to make soups, but also as a flavoring for other dishes. It can be added to any recipe or sauce always at the last moment and avoiding exposure to high temperatures.
But not only does it have effects on the taste, but it also provides a good amount of nutrients and has benefits on the digestive , immune and cardiovascular systems.
Made in the traditional way, it only consists of three or four ingredients, all of them gluten-free. Keep in mind that the mugi miso prepared with barley is not suitable for coeliacs. It is recommended to introduce it slowly into the diet, as it should gradually adapt to the presence of probiotics.
Keeps well at room temperature and in a dry, dark place. Although once opened it is necessary to keep it in the refrigerator, in a well covered container and respect the best before date.