Miso 101: Types, Benefits, Recipes & More! (2024)

FAQs

Which type of miso is the healthiest? ›

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.

The flavor of yellow miso is considered saltier and more acidic than white miso and works well as a multipurpose flavoring or condiment. Even though it's called yellow miso, this type of miso can range from pale yellow to light brown. Yellow miso is often used in soups, dressings, marinades, and glazes.

Miso soup is low calorie, low fat, and high in nutrient content, so it is safe to eat daily. However, it does have a high salt content. So, those on blood thinning medication or who have heart problems (including high blood pressure and heart disease) may want to limit their consumption of miso soup.

The consumption of miso has also been reported to exert health effects, such as fat suppression [9], anti-inflammation [10] and stroke prevention [11]. Miso contains various microorganisms, such as Aspergillus, yeast and lactic acid bacteria (LAB).

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.

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.

Miso should be stored in a covered container and to maintain its colour and flavour, refrigeration is best. As a general rule, the lighter the colour and flavour, the more careful you will need to be and refrigeration is best. Sweet miso should be consumed within three weeks of opening, white miso within 3 months.

The three basic types of miso include white, yellow, and red; as a general rule of thumb, “white miso is the mildest, yellow miso is more fermented, and red miso is the most assertive fermented flavor,” explains Masayoshi Takayama, the chef and owner of New York City's Japanese and sushi restaurant Masa.

For quality miso, a good rule of thumb is to look for ingredient labels that list only water, soybeans, koji grain, and salt. Some labels will also list alcohol, which may be added for flavor or be a natural byproduct of fermentation. If there's more than that listed, it's probably not high quality.

Does miso make you sleepy? ›

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.

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.

Improves digestion: Because miso is high in probiotics, it helps the body maintain healthy bacteria levels. This bacteria contributes to digestive health, reducing gas, diarrhea, bloating and constipation.

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.

Fermented soy products like tempeh and miso pack protein and probiotics that are beneficial for gut health. Tofu is also recommended on the leaky gut diet. Nuts, nut butters, and seeds are also good sources of protein, amino acids, and other nutrients known to support gut health.

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. Finally, most varieties are made from soybeans, which could be considered a goitrogen.

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.

It's hard to say what “healthy” means but, in general, instant miso soup is good and healthy for your health. Miso is a fermented ingredient. Vegetables that have been dried are high in fiber. Some people were concerned that Miso paste might contain MSG.

Broadly speaking a six-month rice miso is called “shiro miso” (white miso) and a twelve-month rice miso is called “aka miso” (red miso). White miso is milder in flavour, with gentle sweet & salty tones, while red miso has a much sharper tang with a far more pungent aftertaste.