Is Miso Soup Bad For You?
Also Known As: misoshiru
Short answer
Traditional miso soup from non-genetically modified ingredients is not bad for you in small quantities. In spite of the many health benefits, it is high in sodium and soy.
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
View Full Grading System
Category 'A'
Very healthy and numerous health benefits. Side effects are rare. Things rated an 'A+' are typically necessary for survival (for example, water).
Very healthy and numerous health benefits. A few harmful qualities may be associated, but only under certain circumstances such as an allergic reaction.
Very healthy and numerous health benefits. Harmful qualities may be associated, but aren't usually serious.
It is important to note that even the best things in life can become bad in immoderate amounts. So, although something may be rated an 'A+', overconsumption/overdoing can bring unwanted effects.
Category 'B'
Very beneficial to your health. Things rated a 'B+' may have a few harmful qualities to pay attention to.
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
More beneficial to your health than not. However, harmful qualities are most likely associated and shouldn't be overlooked.
The main difference between category 'A' and category 'B' is the harmful qualities typically present in 'B' items. Serious side effects are usually uncommon, but are still possible and should be taken note of.
Category 'C'
Both beneficial and harmful qualities associated. Things rated a 'C+' are typically a bit more on the beneficial side. Still, moderation is important.
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
More harmful than beneficial. Side effects are common, especially when consumed/done excessively. Moderation is very important.
Category 'C' usually denotes to both good and bad qualities. When it comes to this category, it is important to keep this word in mind: moderation.
Category 'D'
Harmful to your health. Although benefits may be associated, the bad most likely outweighs the good. Moderation is very important.
Harmful to your health. A few benefits may be associated, but the bad outweighs the good. Moderation is extremely important.
Harmful to your health. Very few, if any, benefits are present. Things in this category should be avoided as much as possible.
Category 'D' is typically for things that are more harmful than beneficial. While consuming/doing something unhealthy once in a blue moon shouldn't hurt, we definitely recommend eliminating 'D' items as a regular part of your routine/diet.
Category 'F'
Category 'F' is for things that fail to bring anything beneficial to the table, and are very harmful to your health. We recommend completely avoiding anything in this category. Long-term side effects of 'F' items are usually very serious.
Category 'N'
'N' stands for neutral. Things placed into this category are generally (a) neither good nor bad for you, or (b) lack the necessary evidence to reach any conclusions.
Long answer
Miso soup is a broth-like soup traditional to Japanese cuisine. 75% of the population in Japan consumes miso soup with at least one of their daily meals. Miso soup is made by combining miso paste with a stock called dashi. Miso paste is made with fermented soybeans, fungus, salt, and sometimes rice or barley.
Miso paste that has been allowed to ferment for longer periods of time produces a stronger, deeper flavored soup with a red color. White miso is produced when the miso is fermented for a shorter period of time. White miso has a sweeter, lighter flavor than red miso. The stock, or dashi, is traditionally made from dried baby sardines, dried kelp, dried thin smoked tuna shavings, or dried shitake mushrooms.
Solid ingredients may also be added to the soup. They are selected to provide color, flavor, and texture, and according to custom, provide a seasonal component. Common ingredients might be seaweed, onions, potatoes, shrimp, fish, mushrooms, clams, and sliced daikon. The ingredients are chosen so that there are some things that float, and heavier additives that sink to the bottom.
Miso soups are low in calories and high in protein, making them a healthy option for many people. As an easily digestible meal, it gives the digestive system a break, which is a known benefit for health. Additionally, miso is full of nutrients, dietary fiber, enzymes, vitamins B2, B12, E, and K. It contains good bacteria, which is beneficial to the stomach and aids digestion. In addition, it is high in antioxidants that protect the body from free radicals and assists in preventing the negative impacts of aging.
The main risk associated with miso soup is the high sodium content. One tablespoon of miso paste, the approximate quantity needed to make one cup of soup, contains about 600mg of sodium. This is about 25% of the daily allowance for a healthy adult. Another potential downfall to this soup is the soy content. Soy is a known allergen for many people. Additionally, 90% of all soy grown in the US is genetically modified.
While traditionally made miso soup in Japan contains fish and a good amount of protein, in the US, the broth is often vegetable-based, making it less expensive and faster to produce. A healthier alternative would be to boil an organic free-range chicken. Set the chicken aside for other use. Add healthy organic vegetables to your desired thickness and enjoy your healthier version. You could forgo the vegetables all together to produce a soup that is very digestive friendly.
Possible short-term side effects
- dehydration
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soy allergies
Possible long-term side effects
- hypertension
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heart disease
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risks associated with gmos
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risks associated with soy
Ingredients to be aware of
Benefits
- promotes digestive health
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high in vitamins
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high levels of good bacteria and fungi
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high in fiber
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high in antioxidants
Healthier alternatives
- homemade organic chicken broth with fresh organic vegetables
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