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10 Benefits and Uses For Miso

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10 Benefits and Uses For Miso

I often introduce miso in my cooking classes or recommend its use for healing diets. As it is not a common American food staple, I often find that 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. Otherwise, what to do with the soybean paste with Japanese credentials?

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.

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 the 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.

The 10 scientifically researched benefits of eating 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. High in antioxidants that protects 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 cubed 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.

Next: 10 ways to use miso

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Delia Quigley

Delia Quigley is the Director of StillPoint Schoolhouse, where she teaches a holistic lifestyle based on her 30 years of study, experience and practice. She is the creator of the Body Rejuvenation Cleanse, Cooking the Basics, and Broken Bodies Yoga. Delia's credentials include author, artist, natural foods chef, yoga instructor, energy therapist and public speaker. Follow Delia's blogs: and. To view her website go to


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4:43PM PDT on Aug 19, 2014

Is the salt not a good ingredient especially for those with blood pressure??????

9:51PM PDT on Jul 16, 2014

Love Miso in soup,& don't forget seaweed in the soup.
Thu for the article did't know it had so many benefits.
warning about salt in miso too is good.tkx

4:08PM PDT on Jul 15, 2014

Thanks for the tips. I would like the author to give recipe's to make miso soup's different kinds for different times of the year. I could literally have it every single day!, I love it so much!.

8:41PM PDT on May 23, 2014

I like miso very much and I'm glad it has so many health benefits. Thank you Delia.

8:35PM PDT on May 23, 2014

An interesting article along with the tips. I find miso delightful and like to use it, but don't over do it.

7:22PM PDT on May 9, 2014

That pic looks really unappetising. I'll stick with my homemade vegan soups and organic tofu. Thanks :)

7:21PM PDT on May 9, 2014

Great ideas...but all I am hearing consistently, is that tofu is no good precicely because it is not fermented...whereas miso & tempeh are the ONLY soy that consumed because of the fermentation... NO soy milk, or edamame either is said to be good for you either!

7:13PM PDT on May 9, 2014

LOVE MISO SOUP! & knew it was healthy...but didn't know that it helps che late & remove heavy metals! more reason to enjoy it everyday!!!

6:52AM PST on Jan 4, 2014

Sorry about the multiple posts...

6:51AM PST on Jan 4, 2014

So, here's the thing... Even I do not have so much use for a tub of miso. You can get individual packets at Asian markets for a lot less. This is nice because you only use what you need. Also, there are dehydrated packages of miso available.
So, you don't need to have the huge miso tub in the fridge!

These individual packets are really awesome. There are so many varieties. Some come with seaweed, some with vegetables. It is really nice if you don't use miso all the time.

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