Is Miso Soup Healthy? Nutrition Facts and Expert Opinions
Have you ever wondered if miso soup is more than just a tasty addition to a Japanese meal?
Known for its unique umami flavor, Miso soup has a plethora of health benefits. With an impressive nutritional profile featuring gut-boosting probiotics, essential minerals, and antioxidants, this traditional Japanese dish is not only delicious but also incredibly healthy.
A 2003 epidemiology study in Japan discovered that people who eat miso soup daily have a lower risk of stomach cancer and heart disease. Yamamoto et. al
Today, let's dive into the nutritional facts and insights from experts to answer the question: Is miso soup healthy?
From its gut-boosting probiotics to its essential minerals, we uncover what makes this traditional Japanese dish an excellent addition to your diet and explore some potential downsides, like its high sodium content.
Looking for a convenient, healthy instant miso soup?
The History of Miso Soup
Miso soup has been a staple in Japanese cuisine for centuries. Its origins date back to ancient China before being adapted and popularized in Japan.
During the Heian period (794–1185), a primitive form of miso was introduced as a preserved food, and over time, the Japanese developed miso into a staple food fundamental to their diet.
By the Kamakura period (1185–1333), miso soup had become a vital part of the samurai diet. Its simplicity and nutritional value made it ideal for warriors on the go.
Today, miso soup remains a fundamental aspect of Japanese daily life. It is often served as a side dish with breakfast, lunch, and dinner.
On average, a Japanese person consumes over 6kg of miso yearly.
So, What is Miso Paste?
Miso paste is made by fermenting soybeans with koji mold. The process involves steaming the soybeans, mixing them with koji (a culture of Aspergillus oryzae fungus), and salt. The mixture is then allowed to ferment for a period ranging from a few days to several years, depending on the desired flavor and consistency.
Miso paste comes in different varieties, depending on the type of koji used and the length of fermentation.
The most common types are:
- White Miso Paste(Shiro): Mild and slightly sweet, with a shorter fermentation time.
- Red Miso Paste (Aka): Bold and salty, with a longer fermentation process.
- Mixed/Yellow Miso Paste (Awase): A balance of flavors, combining white and red miso.
How is Miso Soup Made
Making miso soup is simple and straightforward.
Here's how:
- Prepare Dashi Broth: Japanese soup stock that combines kombu (kelp) and katsuobushi (bonito flakes).
- Add Vegetables and Tofu: Sliced veggies like green onions, mushrooms, or seaweed.
- Dissolve Miso Paste: Miso paste is dissolved in the dashi.
- Serve: Garnish with fresh toppings, like green onions or seaweed, and enjoy!
Is Miso Soup Healthy?
Miso soup is more than a warming bowl of comfort. The health benefits of miso soup are numerous.
In 2019, research concluded that fermented foods, such as miso, have antidiabetic, antioxidant (anti-aging), anti-obesity, anti‐inflammatory, anticancer, and antihypertensive (lowering blood pressure) properties. Jayachandran & Xu
Here are some expert-backed health benefits.
Nutrition Facts of Miso Soup
A typical one-cup serving of simple miso soup is relatively low, usually around 40–60 calories. Despite its low calorie count, it's a nutritional powerhouse. Here's a brief look at the main components:
- Calories: 40-60 per cup
- Protein: Approximately 2–4 grams
- Fats: Less than 2 grams
- Carbohydrates: Around 5-7 grams
- Vitamins: Rich in vitamins K, B2, E, and folic acid
- Minerals: It contains essential minerals such as manganese, copper, calcium, and magnesium
- Sodium: This can be high, with some variants containing up to 875 milligrams per cup.
While miso soup can contribute to heart health by potentially lowering cholesterol and blood pressure, its high sodium content can negatively affect blood pressure.
Key Vitamins and Minerals in Miso Soup
One of the standout features of miso soup is its rich array of vitamins and minerals:
- Manganese: Supports bone health and metabolism.
- Copper: Crucial for maintaining healthy nerves and immune function.
- Calcium: Essential for bone density and strength.
- Magnesium: Important for muscle and nerve function and a steady heartbeat.
Overall, miso soup has significant nutritional benefits. It is rich in essential vitamins and minerals that contribute to overall health.
Digestive Health and Probiotics
Fermented foods like miso are fantastic sources of probiotics, which are beneficial bacteria that promote a healthy gut flora.
"The fermentation process, necessary to produce miso, promotes levels of beneficial bacteria. These bacteria are thought to help a range of health issues, including digestion and gut health." - BBC Good Food
There is a significant link between gut health and overall well-being, particularly mood and digestion.
Immune System Support
Rich in vitamins and minerals, miso soup can strengthen the immune system.
"Miso is a rich source of vitamins and minerals, as well as probiotics, known as the gut's 'good bacteria.'" - WebMD
Shiitake mushrooms, often in miso soup, can significantly boost the immune system. Vitamin K, for instance, regulates immune responses, while zinc, found in miso, is crucial for immune cell function.
Heart Health
Miso soup contains compounds that may support heart health. Regular miso consumption may reduce the risk of heart disease.
"Probiotics have been shown to lower total cholesterol and LDL cholesterol concentrations, which are important risk factors for cardiovascular disease." - Harvard T.H. Chan School of Public Health
In addition to probiotics, miso contains antioxidants that may help lower blood pressure and protect heart cells from oxidative stress.
Brain Health and Miso
Miso contains soy isoflavones, which have been shown to affect cognitive function positively and may even help alleviate symptoms of anxiety and depression.
"Several studies suggest that soy isoflavones may have beneficial effects on cognitive function in postmenopausal women and older adults." - Harvard T.H. Chan School of Public Health – Soy
Incorporating miso into your diet, whether through miso soup or other dishes, can be a delicious and nutritious way to support brain health.
Miso Soup and Weight Management
Miso soup can be a valuable tool in weight management due to its low calorie and high nutrient content.
"Eating low-calorie soup before a meal can help cut back on how much food and calories you eat at the meal, a new Penn State study shows. Results show that when participants in the study ate a first course of soup before a lunch entree, they reduced their total calorie intake at lunch (soup + entree) by 20 percent, compared to when they did not eat soup." - Dr. Barbara Rolls, Penn State University
Additionally, miso soup contains conjugated linoleic acid (CLA), a fatty acid that aids in weight loss and improves body composition.
Potential Health Risks of Miso Soup
Despite the benefits, miso soup has its drawbacks:
- Sodium Content: High sodium levels can be problematic for low-sodium diets.
- Soy Allergies: Miso soup may trigger allergic reactions in those with soy allergies, ranging from mild to severe.
- Thyroid Function: Excessive soy intake may affect thyroid function, especially for those with thyroid conditions.
Gluten-Free Miso Soup Options
Several gluten-free miso soup options are available for gluten-sensitive or intolerant individuals. Many types of miso paste are naturally gluten-free, making them an excellent choice for those with dietary restrictions. When shopping for gluten-free miso soup, be sure to read labels carefully to ensure that the product meets your dietary needs.
Conclusion
Miso soup is a nutritious and flavorful addition to any diet. It is particularly celebrated for its probiotic benefits and rich vitamin profile. Miso soup offers many health benefits, including a rich content of antioxidants, probiotics, and essential nutrients that can positively impact gut and heart health and potentially reduce cancer risk.
While it can be high in sodium, miso soup can be part of a balanced diet that supports overall health if consumed mindfully.
Why not explore some healthier miso soup recipes and enjoy this traditional Japanese dish with all its health benefits?
About Tsubi Soup
Founded by Tsubasa "Tsubi" Nishitani, our soups are crafted with love, using clean, plant-based ingredients and delicious veggies for a taste that’s both comforting and wholesome.
FAQ
Is it healthy to drink miso soup every day?
While miso soup can offer many health benefits, it is essential to consume it in moderation as part of a balanced diet.
Can I make miso soup at home?
Yes, you can make your own miso soup at home with just a few ingredients.
What is the downside of miso?
While miso soup can provide various health benefits, it may also contain high salt and additives depending on the brand and type of miso used. Always read the ingredients before you buy.
Is miso soup good for weight loss?
Miso soup can be an excellent addition to any diet. Like any food, it does not cause weight loss. However, it can help with weight management when paired with a balanced diet and exercise. The soup is low in calories and high in protein, making it filling and satisfying and preventing overeating.
Is Instant Miso Soup Healthy?
Various types of instant miso soup are available, and their nutritional values may vary. A healthy option like Tsubi Soup Instant Miso Soup Packets, which prioritizes natural ingredients, can be an excellent addition to your diet.
Is Miso Soup Vegan?
Traditional miso Soup uses bonito fish flakes to make the dashi broth. However, various alternative recipes and instant vegan miso soup options are available.