10 Health Benefits and Uses For Miso

As miso is not a common American food staple, I often find people are reluctant to pay for a tub of miso that will sit in the back of their refrigerator for most of eternity. Coming to embrace the benefits of serving miso soup on a daily basis can take time for some, unless it is a necessary part of a diet meant for healing purposes.

Miso is a paste made from soybeans, sea salt and koji (a mold starter), and often mixed with rice, barley or other grains. The mixture is allowed to ferment for 3 months to 3 years, which produces an enzyme-rich food. The binding agent zybicolin in miso is effective in detoxifying and eliminating elements that are taken into the body through industrial pollution, radioactivity and artificial chemicals in the soil and food system.

Related: Does Eating Miso Really Help Protect Against Radiation?

Miso has been a staple in Chinese and Japanese diets dating back approximately 2,500 years. Today, most of the Japanese population begins their day with a warm bowl of miso soup believed to stimulate digestion and energize the body. When purchasing miso, avoid the pasteurized version and spend your money on the live enzyme-rich product, which is also loaded with beneficial microorganisms.

10 Benefits of Miso:

1. Contains all essential amino acids, making it a complete protein.

2. Stimulates the secretion of digestive fluids in the stomach.

3. Restores beneficial probiotics to the intestines.

4. Aids in the digestion and assimilation of other foods in the intestines.

5. Is a good vegetable-quality source of B vitamins (especially B12).

6. Strengthens the quality of blood and lymph fluid.

7. Reduces risk for breast, prostate, lung and colon cancers.

8. Protects against radiation due to dipilocolonic acid, an alkaloid that chelates heavy metals and discharges them from the body.

9. Strengthens the immune system and helps to lower LDL cholesterol.

10. Is high in antioxidants that protect against free radicals.

Miso has a wonderful sweet/salty flavor that can be used in a wide variety of recipes. The color of miso can vary from light yellow—good to use in a sweet miso soup during warm weather—to a deep dark brown with earthy tones and hearty flavor, which can be cooked with root vegetables, wakame sea vegetable and dark leafy greens during the colder months. When cooking with miso use just enough to enhance flavor and avoid overpowering the dish with a strong salty taste.

10 Benefits and Uses for Miso

10 Ways to Use Miso in Recipes:

1. Use light colored miso as a dairy substitute in place of milk, butter and salt in creamed soups.

2. Puree with tofu and lemon juice in place of sour cream.

3. Blend light miso with vinegar, olive oil and herbs for salad dressing.

4. Use unpasteurized miso in marinades to help tenderize animal protein and break down vegetable fiber.

5. Use the dark rice or barley miso, thinned with cooking water, as a sauce for sautéed root vegetables or winter squash.

6. Use dark miso in a vegetable-bean casserole to supply plenty of high quality protein.

7. Make cheese for pizza and wraps with yellow miso and firm tofu.

8. Make a spread using white miso, peanut butter and apple juice to thin.

9. Make a pate with tofu, garlic, white miso, tahini, lemon juice and dulse flakes.

10. Add miso to dipping sauce for spring rolls, norimake rolls or raw vegetables.

Be careful not to get carried away and use miso in everything. Your body will respond to the excess salty taste with cravings for sweets, liquids and fruit. It is suggested that the amount of miso used should not exceed 2 teaspoons per person per day.

More Miso Recipes:

Tahini Miso Dressing
Sea Vegetable Miso Soup
No Oil Miso Mushroom Dressing

Photo Credit: cyclonebill


sandy Gardner
sandy Gardner11 hours ago

Thank You!

Joanne p.
Joanne p.14 days ago


Susanne Koenig
Susanne Koenigabout a month ago

How Long can unpasteurized /and pasteurized Miso be stored in the fridge?

Elena Poensgen
Elena Poensgenabout a month ago

Thank you

Elena Poensgen
Elena Poensgenabout a month ago

Thank you

mac C.
mac C.about a month ago

I use miso in any soup I make... two teaspoons diluted in water and added right at the end. I also make miso soup. Thanks for all the information and uses.

chris B.
chris b.about a month ago

So Miso is made from soybeans and tofu is soy, but soy(beans) is full of GMO's. Why would we eat it? What else has the amino acids, etc. I'm not touching soy. In any form. Thanks to Monsanto.

Teresa Antela
Teresa Antelaabout a month ago


Arild Warud
Arild Warudabout a month ago


Danuta Watola
Danuta Watolaabout a month ago

thank you for sharing