4 beneficial properties of miso soup and pasta for humans
Miso is a paste that is widely used in Asian countries. In the CIS countries, it is not very popular, most often people learn about it after getting acquainted with such a dish as Japanese miso soup.
Scientists claim that miso has essential beneficial properties: with regular use, digestion improves, the immune system strengthens.
Content
What is miso?
Miso is fermented product in the form of pasta, which is very popular in Japan and is considered traditional there. Pasta is usually made from soybeans, and then used in cooking sauces or broths, as well as for marinating meat and any vegetables.
After tasting the dish, associations arise with something salty and at the same time spicy. The color of the paste can be either yellowish or red. In some cases, you can even see a brown tint.
Classic miso paste is made by fermenting soybeans. But other types of them are also used to give other shades of taste. Peas are also used. Less often, rice, barley and even hemp seeds are used. All this affects the taste and appearance.
4 useful properties
It is worth noting not only the richness of the taste of soup and miso paste, but also the benefits they bring to the body.
1. Contains a lot of nutrients
Miso contains enough valuable nutrients needed by the human body.
Composition and caloric content of miso paste per 100 grams ( 1 ):
- Kcal – 200;
- Proteins – 11 g;
- Fats – 7 g;
- Carbohydrates – 25 g;
- Vitamin K – 35% of d/n (daily value);
- Sodium – 153% of d/n;
- Manganese – 43% of d/n;
- Copper – 21% of d/n;
- Zinc – 18% of d/n;
The list of useful substances does not end there. In a slightly smaller but significant amount, the paste contains B vitamins, magnesium, selenium and phosphorus ( 2 ).
The product is very useful for athletes, as it contains pure protein. This applies to those varieties that are made from soybeans. It is also worth noting that thanks to the fermentation process , which beans are exposed to when making pasta, the entire list of useful substances is absorbed ( 3 , 4 ).
Also, during fermentation, the number of Probiotics in a product that has a positive effect on the functioning of the gastrointestinal tract ( 5 , 6 , 7 ).
It is important to know that this is a rather salty product. &8212; as mentioned above, 100 grams of pasta contains 153% of the daily value of salt. Therefore, people who need to monitor their salt intake are advised to limit the intake of the product and consult with their doctor.
2. May improve digestion
Your gut is a kind of home for numerous bacteria. Some of them benefit the body, while others can harm it.
For the normal intestinal microflora, the predominance of beneficial bacteria is necessary. This is important because their deficiency increases the amount of toxins. In addition, the role of bacteria is important in eliminating irregular stools, bloating or flatulence ( 8 , 9 ).
In the presence of any inflammatory gastrointestinal diseases, regular use of pasta will help eliminate them due to a large Probiotic content . In the presence of severe inflammation, for example, with gastritis, unpleasant sensations can be significantly reduced ( 10 ).
Fresh soybeans contain a large amount of anti-nutrients that negatively affect the functioning of the stomach. Due to the fermentation process, their number decreases.
3. Reduces the risk of certain types of cancer
Stomach cancer should be considered first. Observational studies have confirmed that there is a link between stomach cancer and high-salt diets ( 11
,
12
). Salt is also found in large quantities in miso, but in this case the risk of developing the disease does not increase.
A study was conducted where miso was compared with salted fish, meat and pickled foods. Their frequent use increased the risk of stomach cancer by up to 27%, while the Japanese seasoning did not affect this indicator in any way ( 12 ).
Scientists have suggested that it's all about the beneficial compounds found in soy. They counteract the action of salt, which, in turn, can provoke the development of stomach cancer ( 13 , 14 ).
Animal studies have been conducted proving that regular consumption of this paste reduces the risk of developing lung, colon and breast cancer. This is especially true for those varieties that are fermented for six months ( 15 , 16 , 17 , 18 ). The fermentation process can last from 2 weeks to several years. The color and taste of the product will depend on this.
Human studies prove that the inclusion of this seasoning in the diet can reduce the risk of developing liver and breast cancer by 2 times or even more. This is especially true for postmenopausal women ( 19 , 20 , 21 ).
High content of antioxidants helps protect the body from damage by cancer cells ( 22 ). More research is needed to better understand the mechanism.
4. Strengthens the immune system
Seasoning contains a large amount of nutrients that are necessary for normal functioning of the immune system
.
For example, probiotics improve the intestinal microflora. Due to this, the number of harmful bacteria decreases, and the body's defenses increase ( 6 , 7 ).
It is also worth consuming miso during the cold season, as it helps in the fight against infections ( 23 , 24 ). With regular intake, the need for antibiotics can be reduced by 33% ( 25 ). Nevertheless, the above information needs additional research.
Other uses
There are also other benefits of miso for the body:
- Promotes Heart health . The dish will help reduce the risk of developing cardiovascular diseases. Recent studies have shown that although there is a benefit in this regard, it is insignificant ( 26 ).
- Reduces cholesterol levels. This is a great product for reducing the level of "bad" cholesterol , what recent experiments show ( 27 , 28 ).
- Lowers blood pressure. Animal studies have been conducted proving that pasta lowers blood pressure. It is still unknown how relevant this is for people ( 15 , 29 ).
- Protects against type 2 diabetes. Seasoning can also stop the course of the disease. However, this thesis is quite controversial among researchers ( 30 , 31 ).
- Improves brain function. Thanks to regular consumption of miso Memory improves , concentration of attention , signs of anxiety are decreasing, stress , depression and OCD ( 32 , 33 , 34 ).
Although the above information seems quite encouraging, but so far there is no certainty that the improvement in the body's condition is directly related to miso. Additional research is required.
Safety and contraindications
For almost all people, the use of miso and products based on it is safe. But it's worth remembering that pasta contains a lot of salt, so you need to use it with caution.
Miso contains a lot of vitamin K1, which has a positive effect on the condition of the body. Its characteristic property &8212; blood thickening . That is why it is important to consult a doctor if you are taking medications that affect blood viscosity.
Almost all miso varieties are made from soybeans, which, in turn, can disrupt the normal functioning of the thyroid gland . If there are diseases of this organ, an endocrinologist's consultation will be required.
It is worth noting that products made from soybeans are acceptable in moderation for thyroid diseases ( 35 ).
The effect of miso on women during pregnancy and lactation has not been studied.
Where to buy and how to use
Miso can be easily found in Asian grocery stores. If there are none, it can be purchased at the supermarket.
When choosing, pay attention to the color of the product. The darker it is, the more salty the taste will be.
It's worth remembering that this is a pretty versatile seasoning. It is widely used both to improve the taste of broth, and added to casseroles or marinade.
Moreover, this healthy product is often mixed with lemon or apple juice, as well as tofu, thereby obtaining a delicious sauce. If you add a little vegetable oil or vinegar, you can get a simple but very useful salad dressing.
Seasoning is best added to cold snacks, since in hot dishes (due to exposure to high temperatures) the number of beneficial bacteria decreases. ( 36 , 37 ). If you do not open the package, you can store it for quite a long time. But after opening, put the product in the refrigerator and consume it for a year.
Briefly about the main thing
Miso is a healthy fermented seasoning that is definitely worth keeping in your kitchen cabinet. Products based on it, such as miso soup, are rich in useful substances, improve digestive processes and strengthen the immune system, as well as protect against cancer.
Do not add too much seasoning to dishes, as it contains a lot of salt. But be sure to include it in your regular diet, because even a small amount of it will be beneficial.
