What Is the History of Miso?
Miso paste, or miso, is made mainly from fungi and salt-fermented soybeans. There are different types of miso paste, but all of them are essentially derived from soybeans and Koji (Aspergillus Oryzae). Aspergillus Oryzae is a Japanese fungus that is grown to ferment soybeans. Today, miso paste is used globally for vegetable pickling, add-ons over fish, and even on traditional meats. Miso paste is also a popular key ingredient in preparing miso soup. Miso paste is known for its characteristic "umami" or savory flavor when added to foods. It is also relatively high in protein and sodium. It originated in China but was then introduced to Japan about 1,300 years ago by Buddhist priests who used this to preserve their foods, especially during summer. Over the years, miso paste has become a staple ingredient in Japanese cuisine.
What Are the Types of Miso?
The common types of miso are :
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Mugi Miso: This is a combination of soybeans and roasted barley, and it tastes sweet.
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Kome Miso: This combines soybeans, malted rice, and salt. It is colloquially called "rice miso” and is globally available in white, yellow, and red colored varieties.
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Mame Miso: It is a combination of malted soybeans and salt. It is a reddish-brown form of miso, the only type made almost entirely from soybeans.
What Are the Nutritional Facts of Miso?
The nutritional information as given by the USDA in one tablespoon (approximately 17 g of miso paste) are:
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Total calories: 33.7 kcal.
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Protein: 2 to 2.2 g.
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Iron: 0.4 mg.
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Choline: 12.3 mg.
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Vitamin K: 5 mcg.
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Fat: 1 g.
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Sodium: 630 to 634 mg.
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Carbohydrates: 4 to 4.3g.
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Fiber: 0.9 g.
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Sugars:1 to 1.1 g.
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Potassium: 35.7 mg.
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Magnesium: 8.16 mg.
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Phosphorous: 27 mg.
What Are the Systemic Health Benefits of Miso Paste?
The portion size used of miso as an add-on in food is generally small; hence it generates only a few carbohydrates, and the impact on blood sugar is likely to be minimal. Soy food and derivates like miso paste are also believed to have a low glycemic response in the body. As they are generally consumed in smaller amounts, they may not be associated as such with substantial health benefits. However, its use is certainly beneficial in these ways:
- Glycemic Index: Research demonstrates that when miso is added to white rice, it has the potential to lower the glycemic index by 20 % to 40 %.
- Blood Pressure and Heart Rate: A 2020 research review by ‘Environmental Health and Preventative Medicine’ writes about the health effects of salt consumed in miso soup in comparison to the effect of salt consumed from other foods. As it is known, high salt intake increases blood pressure and causes hypertension in predisposing individuals; however, miso paste presented no such effects.
- Anti-Inflammatory: As with other soy foods, adding miso paste to the diet is beneficial because of the presence of isoflavones. These are phytoestrogens that are similar to the estrogen hormone. Isoflavones demonstrate the potential for antioxidant, anticancer, antimicrobial, and even anti-inflammatory properties. Evidence on miso paste suggests a role even in preventing chronic diseases (by preventing the inflammatory etiology of most systemic diseases). However, the exact anti-inflammatory mechanism of miso has not been elucidated.
- Blood Cholesterol: Miso paste has been proven to reduce the serum concentrations of total cholesterol, including low-density lipoproteins or bad cholesterol (LDL cholesterol), and also reduces the triglyceride content. It can, hence, be a suitable and effective alternative to regular animal proteins that cause fat deposition and increase LDL.
- Gut Health: Research shows that by fermentation of soybeans, certain melanoidins are produced that have multiple nutritional, physiological, and functional properties. The antioxidant potential of melanoidins in miso helps in cell protection, gut health, and integrity by preventing free radical-induced cell oxidation.
Who Should Not Consume Miso?
As miso is a soy derivative, any individuals with a soy allergy should certainly avoid it. Individuals who are allergic to wheat, legumes or beans, milk, and milk products are also known to be potentially associated with allergic reactions to soy, so they should be cautious while adding miso. Soy allergy commonly involves symptoms like itching or hives to severe reactions in very sensitized individuals like ones suffering from celiac disease or non-celiac gluten sensitivity. Similarly, individuals on anticoagulant medications should consult with their healthcare provider or nutritionist, as miso is rich in vitamin K and may be potentially harmful in such individuals.
How to Store and Use Miso?
Miso paste should always be stored in an airtight container and refrigerated after opening the package or tin. According to USDA, it can be stored properly for a year under ideal conditions. Miso paste should never be frozen.
Miso paste is used in versatile ways ranging from adding to soups, using it to coat veggies, over salads as dressing, adding to sauces or gravies, and even used for marinating or dry-aging meat. Miso can be a good breakfast option as it can be added to peanut butter or other vegetable spreads. This can be deliciously combined with garlic as well to give a zesty twist to garlic bread.
Conclusion
Miso is a popular Japanese ingredient. Adding miso paste into soups, salad dressings, veggie and garlic spreads, and veggie coatings would be beneficial, adding tasty options for maintaining systemic health. It should be ideally avoided in individuals with allergies to soy.
