Miso

Miso

Miso is a salty condiment made from fermented soybean paste.

It originated in Asia and is most commonly found in Japanese 'miso' soup.

Characteristics

  • Low in calories
  • Source of good quality protein
  • Source of iron and zinc
  • Source of B group vitamins
  • Indicated for people who want to lose weight

Nutritional and caloric values

For 100g of miso:

  • Energy: 199 calories
  • Water: 48g
  • Protein: 10.7g
  • Carbohydrates: 18,1g
  • Lipids: 5.31g
  • Sugars: 6.2g
  • Fibre: 5.4g
  • Sodium chloride salt: 8.35g
  • Calcium: 62.5mg
  • Copper: 0.42mg
  • Iron: 2.1mg
  • Magnesium: 48 mg
  • Manganese: 0.86mg
  • Phosphorus: 235mg
  • Potassium: 273mg
  • Sodium: 3340mg
  • Zinc: 2.56mg
  • Beta-carotene: 52mcg
  • Vitamin E: 0.01mg
  • Vitamin K1: 29.3 mcg
  • Vitamin C: 0mg
  • Vitamin B1 or thiamine: 0.079mg
  • Vitamin B2 or riboflavin: 0.17mg
  • Vitamin B3 or PP or niacin: 0.6mg
  • Vitamin B5 or pantothenic acid: 0.34 mg
  • Vitamin B6: 0.2 mg
  • Vitamin B9 or folate 19mcg
  • Vitamin B12: 0.08mcg

Properties

  • Low in calories
  • Source of vegetable protein
  • Probiotics to boost the immune system
  • Good levels of iron and zinc
  • B group vitamins
  • Presence of phyto-oestrogens

Choosing the right miso

Miso is a fermented soybean paste that varies in colour from brown to white.

Miso Identity Card

  • Type: Condiment
  • Origin: Asia
  • Season: All year round
  • Colour: Brown to white
  • Flavour: Salty

The different types

Here are the different types of miso:

  • "Shiro miso" or white miso: a variety of "young" miso, made with white rice and has a very mild, even sweet flavour.
  • "Aka miso" or red miso: like white miso, but with a slightly stronger flavour and darker colour. It still has a sweet taste.
  • "Genmai miso" or brown rice miso: made from brown rice, it has a slightly nutty flavour and more character than white or red miso.
  • "Mugi miso" or barley miso: made from barley and sea salt, it has a subtle terroir flavour with a mild aroma. This is the traditional miso of Japan.
  • "Hatcho-Miso" or soy Miso: made from soy beans and sea salt, it is made with less water and less salt than other types of miso.

Contraindications and allergies

  • Difficulty with digestion
  • Interaction with thyroid medication

Miso may interfere with the normal functioning of the thyroid gland or with the absorption of thyroid medication because it reduces the absorption of iodine.

Soya products are therefore considered to be 'goitrogenic' foods, along with cruciferous vegetables, millet, cassava and peanuts.

On the other hand, recent studies have shown that soy only has a goitrogenic effect if the person is iodine deficient.

Therefore, people with iodine deficiency goiter should not consume soy products and tofu.

People on medication for hypothyroidism should still avoid eating soy while taking their medication.

It should also be noted that soy does not affect the thyroid gland in people with normal health.