What are the benefits of miso soup for weight loss? Miso soup has made its way from the East to Western countries and is praised by some as a perfect meal for weight loss. However, is this true or is it just another fad?
Miso soup is made from miso, a popular traditional Japanese seasoning that is fundamental in a lot of Japanese cuisine. This seasoning is the main ingredient in the soup and it’s said to have a distinctive savory flavor and aroma (1). In addition to being used to make miso soup, miso paste can also be used as a substitute for soy sauce.
Fun facts (1);
If you’re trying to make the soup at home, you will most likely use the miso paste that comes in a plastic or glass jar. But what is the paste actually made of? Miso paste is made from fermented soybean paste. The production of miso takes two fermentation stages (1)
An important fact to note is that not all miso pastes are classified in the same way. These pastes come in four different categories namely (1)
Regardless of the kind of miso paste, all pastes will be fermented once with Koji mold.
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If you want to try out a weight loss miso soup recipe but happen to see that the pastes are categorized by color here’s what each color means/represents (2)
The benefits of miso soup for weight loss are what many of us are after when considering including it in our diets. Here are some other ways that this paste and the soup made from it could benefit your body and health:
According to the U.S. Department of Health and Human Services, eating foods that aren’t very nutritious puts you at an increased risk of obesity, heart disease, type 2 diabetes, and other health problems (3). The World Health Organisation states that good nutrition helps protect you against many chronic non-communicable diseases, such as heart disease, diabetes, and cancer (4). A proper diet for healthy nutrition starts with choosing a variety of foods that are packed full of nutrients. Miso is one such food.
As previously stated, while this paste can be made with grains – namely rice and barley – the main product used is soybeans. Not only are soybeans rich in plant proteins, they also contain amino acids, polyunsaturated fatty acids‐rich lipids, vitamin E, lecithin, saponin, and isoflavones.
All these factors working together make miso incredibly nutritious and potentially beneficial for your body.
Read more: The Japanese Diet Holds The Key To Weight Loss: Here’s Why
Research has suggested that the consumption of all kinds of fermented foods can be beneficial for your gut and digestive health. Adding such foods to your diet may help support the friendly bacteria in your gut, which makes digestion and overall gastrointestinal health better in a number of ways (5, 6, 7).
Studies on the effect of miso on gut health show that (1):
Fortunately, stomach cancer isn’t the only type of cancer where the risk may be reduced by adding miso to your diet. Research has suggested that miso soup and other soya-based foods may help reduce the risk of:
Researchers found that patients who had consumed both seaweed and miso soup before suffering from either of these cancers had a better survival rate than those who consumed lower amounts. However, this point needs more research in order to be ascertained (11).
In a study published in the Circulation journal in 2007 researchers found that women, particularly postmenopausal women, who consumed soy products 5 times a week or more had a lower risk of cardiovascular disease mortality compared to those who consumed the same products just twice a week.
Researchers concluded that a higher dietary intake of soy, miso soup, and beans and isoflavones was associated with a reduced risk of myocardial and cerebral infarction (heart attack and stroke, respectively). They stated that this reduced risk was even greater in postmenopausal women (12).
Miso is a fermented food, and like many such foods, it’s naturally high in probiotics. While probiotics are known for their gut health benefits, they can also help with your immune system.
In a study published in the Current Opinion in Gastroenterology journal, researchers suggested that these live microorganisms may help regulate the functions of systemic and mucosal immune cells and intestinal epithelial cells. This means that a higher consumption of probiotic foods may support your immune system to help fight against allergies, eczema, and viral infections (13).
Research has also suggested that miso may have therapeutic potential against diseases as it has antidiabetic, antioxidative, anti‐inflammatory, anticancer, and antihypertensive properties (1).
Research has also found that this paste may help (1):
In the study, women who consumed 3 bowls of miso soup a day for 2 weeks saw improvements in their skin compared to those who consumed 3 bowls of soup without miso for the same duration. Researchers concluded that miso soup may help your skin improve its moisture content and stimulate increased ceramide production (14).
Miso soup may help with weight loss through the presence of soy. Research has suggested that soy has isoflavones, which work with other factors in the body to help reduce fat formation and adipose tissue distribution (1).
Miso soup is also quite high in protein thanks to the soybeans that are used in its production. Higher protein meals are known to (15):
Perhaps the most concerning disadvantage of miso soup is its effect on blood pressure and heart rate. As miso is generally rather high in sodium, people are worried that it might negatively affect these two factors. However, this doesn’t seem to be the case according to scientific research:
It is also probably more important to focus on the amount of sodium in your diet in general, rather than one otherwise healthy food. Having a cup of miso soup as part of an otherwise low-sodium diet is unlikely to significantly impact blood pressure, although individual experiences may vary.
A concerning disadvantage of miso soup may be allergies. Soy allergies are among the more common food allergies. Please note that if you’re allergic to soybeans and soy products, then miso soup will likely trigger your allergy and should be avoided.
Read more: Weight Loss Soup Recipes: Filling But Low Enough In Calories To Get Your Weight Loss Moving
This is a simple vegetarian soup recipe that can be perfect for a “meatless Monday” dinner (18).
Ingredients
Preparation
Miso Soup Calories: 184, Fats: 4.4 g, Proteins: 18.8 g, Carbs: 17.7 g. Please note that this recipe makes 2 servings.
Yes, it is. As demonstrated above, miso soup is incredibly healthy, which makes it a great addition to your diet. This soup is part and parcel of the Japanese Shokuiku diet that advocates for healthy eating habits through the consumption of more vegetables, fruits, and fish. However, it’s important to remember that miso is higher in salt, so it may benefit you to look for brands that are lower in salt and consider the salt content of the rest of the foods you’re eating.
Is Instant Miso Healthy?
Yes, it’s just as healthy – just be sure to watch out for the sodium content in the instant miso that you purchase.
No, you shouldn’t. Soup-only diets, including a miso soup diet plan, aren’t healthy for you and shouldn’t be considered a viable option for weight loss. Such eating plans are very low in calories and will have you starving for most of the day. They’re all fad diets that put your health at risk with the promise of unsustainable, and more often than not, unattainable weight loss.
If you want to add miso and other low-cholesterol soups to your diet for weight loss, have them as an accompaniment to a more substantial meal, rather than by themselves. Remember that weight loss is attained through a healthy calorie deficit, not through extreme diets and starving yourself.
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Adding this meal to your diet isn’t as difficult as you may think. You can have it before any meal as a starter, and you may eat less overall as it contributes to how full you feel.
On the other hand, you could add an egg, some lean beef or tofu, whole-wheat noodles, brown rice, and/or vegetables to make it a more wholesome, complete meal you can enjoy anytime.
Yes, miso soup by itself is keto-friendly. 100g of miso paste – which is more than you would need to make the average meal – only has 25.4 g of carbs (19). A one-cup serving of miso broth only has 5.45 g of carbs (20). Both quantities are lower than the recommended daily intake of carbs to maintain ketosis. Miso soup has both carbs and proteins, in addition to fats as it’s made from soybeans – a plant-based source of protein, healthy fats, and complex carbs. As mentioned above, miso soup may be good for the skin as it may help boost it’s hydration. Miso is part of the traditional Japanese cuisine, which continues to be consumed in the modern day today. Miso soup also has many potential health benefits that encourage people to consume it. Probiotic strains start losing viability at temperatures exceeding 110°F (43°C). Once the temperature reaches 120°F (49°C) or higher, the probiotics become severely compromised, or worse, they die. However, probiotics aren’t the only reason for miso’s potential health benefits. Frequently Asked Questions
Is miso soup keto-friendly?
Is miso soup a carb or a protein?
Is miso good for your skin?
Why do the Japanese eat so much miso soup?
What temperature kills probiotics in miso?
The benefits of miso soup for weight loss lie mostly in the fact that the paste is relatively low in calories and high in protein. Most miso soups are often made with vegetables and plant-based protein such as tofu, which keeps them lower in calories and increases the protein content.
Adding this soup to your diet ensures that you’re eating many more vegetables, which gives you many nutrients that you may otherwise not consume in other meals. However, as the paste is quite high in sodium, you may need to watch your salt intake.
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