The salty taste and buttery texture of miso, a fermented soybean paste originating in Japan, is becoming increasingly popular in the West as a versatile condiment for a host of different recipes. Once only found in specialty stores, miso is available year round in many local supermarkets.
Although miso is usually made from soybeans, it can also be produced from rice, barley or wheat by adding a yeast mold (known as "koji") and other ingredients that are allowed to ferment. The fermentation time, ranging from weeks to years, depends upon the specific type of miso being produced. Once this process is complete, the fermented ingredients are ground into a paste similar in texture to nut butter.
- Health Benefits
- Description
- History
- How to Select and Store
- How to Enjoy
- Safety
- Nutritional Profile
- References
Miso is a soy paste that is created by inoculating trays of rice with the vitamin B12 synthesizing fungus, Aspergillus oryzae, then mixing in a ground preparation of cooked soybeans and salt, and letting the mixture ferment for several days before grinding it into a paste with a nut butter consistency. Because it is fermented with a B12-synthesizing bacteria, miso has been commonly recommended as a B12 source for vegans. Miso is quite high in sodium (1 ounce contains 52% of the recommended daily value for sodium), but a little miso goes a long way towards providing your daily needs for the trace minerals zinc, manganese, and copper. In addition, a single tablespoon of miso contains 2 grams of protein for just 25 calories. An impressive nutrient profile for a flavoring agent! Use miso in your cooking instead of plain old salt and reap a variety of benefits in addition to enhanced flavor.
Miso's Minerals Support Immune Function, Energy Production, Bones and Blood Vessels
If one mineral were awarded first prize for its beneficial effects on immune function, it would be zinc. A cofactor in a wide variety of enzymatic reactions, zinc is critial to immune function and wound healing.
Copper and manganese, two other enzyme cofactors, are essential components of the enzyme, superoxide dismutase, which is important in energy production and antioxidant defenses. Copper is also necessary for the activity of lysyl oxidase, an enzyme involved in cross-linking collagen and elastin, both of which provide the ground substance and flexibility in blood vessels, bones and joints.Iron is primarily used as part of hemoglobin, the molecule responsible for transporting and releasing oxygen throughout the body. But hemoglobin synthesis also relies on copper. Without copper, iron cannot be properly utilized in red blood cells. Fortunately, Mother Nature supplies both minerals in miso.
Protection Against Breast Cancer
The incidence of breast cancer in first-generation Japanese migrants to Hawaii is about 60 percent of the rate in subsequent generations of Japanese born in Hawaii. Researchers thought this might have something to do with the fact that, in Japan, consumption of soy foods is about five times or more what it is among Japanese migrants to Hawaii. Researchers at the Departments of Nutrition Sciences and Biostatistics/Biomathematics, University of Alabama at Birmingham, theorized that miso, natto, soy sauce, and other traditionally fermented soybean foods might contribute to their lower incidence of disease. To test this hypothesis, the scientists initiated feeding trials with laboratory animals and found that feeding them miso delayed the appearance of induced breast cancer compared with animals on the control diet. The miso-supplemented animals showed a trend toward a lower number of cancers per animal, a trend toward a higher number of benign tumors per animal, and a trend toward a lower growth rate of cancers compared with controls. The researchers concluded, "This data suggest that miso consumption may be a factor producing a lower breast cancer incidence in Japanese women. Organic compounds found in fermented soybean-based foods may exert a chemoprotective effect."
Miso is a fermented soybean paste whose salty taste, buttery texture and unique nutritional profile make it a versatile condiment for a host of different recipes, including traditional miso soup. In addition to soybeans, some misos also feature rice, barley, or wheat.
Miso is made by adding a yeast mold (known as "koji") to soybeans and other ingredients and allowing them to ferment. The fermentation time, ranging from weeks to years, depends upon the specific type of miso being produced. Once this process is complete, the fermented ingredients are ground into a paste similar in texture to nut butter.
The color, taste, texture, and degree of saltiness depend upon the exact ingredients used and the duration of the fermentation process. Miso ranges in color from white to brown. The lighter varieties are less salty and more mellow in flavor while the darker ones are saltier and have a more intense flavor. Some misos are pasteurized while others are not.
The different types of miso include:
- hatcho miso (made from soybeans)
- kome miso (made from white rice and soybeans)
- mugi miso (made from barley and soybeans)
- soba miso (made from buckwheat and soybeans)
- genmai miso (made from brown rice and soybeans)
- natto miso (made from ginger and soybeans)
While miso is the Japanese name we are most familiar with in the United States, this fermented soybean paste is also known as "chiang" in China, and "chao do" in Vietnam.
The origins of miso, like many other foods made from soybeans, can be traced to ancient China. Its predecessor was known as "hisio," a seasoning made from fermenting soybeans, wheat, alcohol, salt and other ingredients. Some accounts hold that it was a luxury food item, only enjoyed by the wealthy aristocrats.
This fermented soybean paste was introduced into Japan around the 7th century. The refined and elaborate process of making miso was further developed throughout the centuries to produce the miso that we know today.
The creation of miso is very complex and is held as a high art in Asia, just as wine making and cheese making are revered in other parts of the world.
Miso is now becoming more widely available in the United States due to the growing popularity of the macrobiotic diet and escalating interest in Asian food culture, stimulated by research suggesting it has numerous health benefits.
Miso is generally sold in tightly sealed plastic or glass containers. Some stores also sell it in bulk containers. To check for freshness, look for a sell-by date listed on the container. In addition, check the label to make sure there are no additives such as MSG.
The type of miso that you purchase should depend both on personal preference as well as intended use. As darker color misos are stronger and more pungent in flavor, they are generally better suited for heavy foods. Lighter colored misos are more delicate and are oftentimes more appropriate for soup, dressings and light sauces.
Miso should be stored in the refrigerator in a tightly sealed container where it can keep for up to one year.
A Few Quick Serving Ideas:
Miso soup is quick and easy to prepare. Heat miso paste and water over low-medium heat. Eat as is or add in some traditional fixings including shiitake mushrooms, tofu, scallions, burdock, carrots, and daikon radish.
Miso-tahini sandwiches are one of our favorites. To make your own, just spread miso on a piece of bread and then top with tahini. Enjoy as is or add sliced avocado.
Use miso as an ingredient in marinades for meat, fish, poultry or game.
Carry dried miso soup packets with you and enjoy them as a pick-me-up coffee substitute.
Combine a little miso with olive oil, flax seed oil, ginger and garlic to make an Asian-inspired dressing that can be used on salads or cold grain dishes.
Allergic Reactions to Miso
Although allergic reactions can occur to virtually any food, research studies on food allergy consistently report more problems with some foods than with others. For example, according to a recent report by the U.S. Centers for Disease Control, 90% of food allergies are associated with 8 food types: soy foods (such as miso), peanuts, fish, crustacean shellfish, wheat, cow's milk, hen's eggs, and tree nuts. (Crustacean shellfish include shrimp, prawns, lobster, and crab. Tree nuts include almonds, cashews, walnuts, pecans, pistachios, Brazil nuts, hazelnuts, and chestnuts.)
These foods do not need to be eaten in their pure, isolated form in order to trigger an adverse reaction. For example, yogurt made from cow's milk is also a common allergenic food, even though the cow's milk has been processed and fermented in order to make the yogurt. Ice cream made from cow's milk would be an equally good example.
Food allergy symptoms may sometimes be immediate and specific, and can include skin rash, hives, itching, and eczema; swelling of the lips, tongue, or throat; tingling in the mouth; wheezing or nasal congestion; trouble breathing; and dizziness or lightheadedness. But food allergy symptoms may also be much more general and delayed, and can include fatigue, depression, chronic headache, chronic bowel problems (such as diarrhea or constipation), and insomnia. Because most food allergy symptoms can be caused by a variety of other health problems, it is good practice to seek the help of a healthcare provider when evaluating the role of food allergies in your health.
Introduction to Food Rating System Chart
The following chart shows the nutrients for which this food is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this food; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for 25-50 year old healthy woman); the nutrient density rating; and, the food's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read detailed information on our Food and Recipe Rating System.
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- Baggott JE, et al. Effect of Miso (Japanese Soybean Paste) and NaCl on DMBA-Induced Rat Mammary Tumors. Nutrition and Cancer 14:103-09, 1990 1990.
- Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986 1986. PMID:15210.
- Fortin, Francois, Editorial Director. The Visual Foods Encyclopedia. Macmillan, New York 1996.
- Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988 1988. PMID:15220.