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

FAQs

What are different types of miso used for? ›

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.

Hikari Miso, Organic Miso Mild Sodium Miso

This product is even healthier than others as it has less sodium. It is also the traditional Shinshu-style made from organic rice and soybeans, and has a yellow color. The high koji ratio creates a mild and sweet taste.

You may want to eat miso in moderation by adding it sparingly in your day-to-day cooking, especially if you are watching your sodium intake or have high blood pressure, which increases your risk of heart disease.

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.

The type of grain used to inoculate the koji is one key distinguisher between the types of miso. There is kome miso, made with rice koji; mugi miso, made with barley koji; and mame miso, made with soybean koji. Of these, kome miso—made with rice koji—remains the most widespread commercially produced miso.

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.

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.

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.

Miso soup may trigger food allergies in some people. Symptoms of an allergic reaction can range from mild, such as tingling lips and tongue and a rash or hives, to severe symptoms, including difficulty breathing and anaphylaxis. Miso paste is made using soybeans. Some people are allergic to soy protein.

Why do Japanese eat so much miso soup? ›

It is believed that over three-quarters of people in Japan consume miso soup at least once a day. The origins of this popular dish can be traced back to ancient times. It became a 'daily meal' for the samurais during the Kamakura period (1185–1333), and, during the age of Japanese civil wars.

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).

Probiotics are present in a variety of fermented foods, including yogurt, kefir and miso. You may notice you first have more gas when you start eating more probiotics, but those symptoms should diminish once your gut microbiome adapts to the new beneficial bacteria.

Numerous studies have demonstrated that the blockade of ACE activity reduced blood pressure and sympathetic activity (9-11). Miso is therefore thought to be able to decrease blood pressure and sympathetic activity via the inhibition of ACE activity.

Miso is a fermented food, meaning it contains live, active cultures of bacteria—you know, like the good stuff that's also found in yogurt. Adding it to boiling water will kill the probiotics in the miso, nixing the health benefits it typically offers, like better digestive health.

The color differences of miso can tell you the depth of flavor and level of saltiness to expect. The general rule is the darker the color, the stronger the flavor. Although there may be a few exceptions, depending on the brand or mixture.

Awase miso mixes red and white miso together for a product that combines the delicateness of white miso with the robustness of red. Due to this combination of properties, awase miso is highly versatile and can be used for any purpose. Hikari Shinshu Shiro Miso- This one is a nice mild white miso paste.