Keto Diet And Miso: Friends Or Foes?

Miso is a fermented paste made from soybeans, rice, or barley and is commonly used in dips, dressings, and soups. It is also the base of many Japanese dishes. Miso is generally considered healthy due to its rich vitamin and mineral content, as well as its dietary fibre and protein. But is it keto-approved?

Miso soup is keto-friendly

The keto-friendliness of miso soup is further enhanced when it is made from scratch, as the quality and freshness of the ingredients can be controlled. However, it is important to note that the nutritional content of miso soup can vary depending on the brand and recipe. For example, different miso paste brands can have varying nutrition contents, with some containing around 21.1 grams of net carbohydrates per 100 grams. Therefore, it is always a good idea to double-check the nutrition label.

When it comes to making keto-friendly miso soup, there are some key ingredients to consider. Firstly, the type of miso paste used can significantly impact the carb content. White miso, for example, tends to have lower carb content compared to red or brown miso. Secondly, the choice of broth is important. A dashi broth made from kombu (dried kelp) and bonito flakes not only adds flavour but also has minimal caloric value. Finally, the toppings and add-ins should be chosen carefully. Ingredients such as tofu, scallions, and dried seaweed (wakame) are excellent low-carb options that add texture and flavour to the soup.

In conclusion, miso soup is a fantastic keto-friendly option, especially when made from scratch with careful consideration of ingredients. It offers a delightful blend of flavours and nutrients while adhering to the low-carb requirements of a ketogenic diet.

Miso is made from fermented soybeans

Miso is a traditional Japanese seasoning, typically in the form of a thick paste. It is made from fermented soybeans, with salt and kōji (the fungus Aspergillus oryzae), and sometimes rice, barley, seaweed, or other ingredients. The process of making miso involves two stages of fermentation.

Firstly, grains of rice or barley are steamed and introduced to the Aspergillus culture, also known as koji-kin, and placed into wooden trays in a warm, humid environment. After 48 hours, a thin layer of mould will cover the grains, giving off a fresh mushroom aroma.

Secondly, the koji is mixed with cooked soybeans, salt, and sometimes cooked barley, and placed into large vats or cedar barrels for a period ranging from three months to three years. During this time, a second fermentation occurs, with the enzymes from the Aspergillus culture breaking down the carbohydrates and proteins in the rice, transforming it into miso paste.

Miso is predominantly used as a seasoning, commonly added to dips, dressings, and soups, such as miso soup, a Japanese culinary staple. It is known for its salty, umami flavour and is considered healthy due to its high nutrient content, including vitamins, minerals, and probiotics.

Miso is low in net carbs

Miso is keto-friendly, and a closer look at its ingredients and nutritional value tells us why.

Miso is a fermented paste made from soybeans inoculated with a type of mold called koji, which is cultivated from rice, barley, or soybeans. Miso is primarily used as a seasoning, and a little goes a long way due to its strong flavour. This means that only a small amount is needed in recipes, and it won't add a significant number of carbs to your meal.

Miso paste has 7 grams of total carbs per two teaspoons, which equates to 3-4 grams of net carbs per serving. This means that even when used in recipes with multiple servings, it won't contribute a large number of carbs. For example, a bowl of miso soup typically contains around 3 grams of net carbs.

Miso is also low in sugar and fat, and it provides the body with probiotics, which are beneficial for digestive health.

So, if you're following a keto diet, you can enjoy the umami flavour of miso without worrying about it affecting your ketosis. Just be mindful of the other ingredients you pair it with to ensure they are also keto-friendly.

Miso soup is nutrient-dense

Miso soup is incredibly nutrient-dense, offering a range of health benefits. It is a good source of vitamins and minerals, as well as probiotics, known as the gut's "good bacteria".

Miso soup is made from a fermented soybean paste, which is created through a two-step fermentation process. This fermentation process may be especially beneficial, boosting digestion and aiding the immune system. Miso paste contains a good amount of vitamins, minerals, and beneficial plant compounds. These include sodium, manganese, vitamin K, copper, B vitamins, calcium, iron, magnesium, selenium, and phosphorus. The fermentation process also promotes the growth of probiotics, beneficial bacteria that provide a wide array of health benefits.

The soybeans used to make miso paste are also rich in protein and other important nutrients that contribute to a healthy diet. Miso soup is often served with tofu, which further increases its protein content.

Miso soup is also a good source of dietary fiber, and its high probiotic content may boost the immune system and help ward off infections. The probiotic strain A. oryzae, found in miso, has been shown to reduce the risk of colitis in mouse studies. In addition, a study of self-reported dietary habits in Japan found that those who consumed miso soup regularly had lower levels of gastrointestinal problems.

Miso soup is nutrient-rich and offers a variety of health benefits, making it a tasty and healthy addition to any meal.

Miso soup is easy to make

Miso soup is a staple in Japanese cuisine and is incredibly easy to make at home. It is also highly customisable, so you can add your own choice of ingredients to the basic recipe.

The basic recipe for miso soup is simple and quick to make. Here is a step-by-step guide:

Step 1: Make the Dashi (Soup Stock)

Dashi is a basic Japanese stock used in many dishes and is the base for miso soup. It is made by boiling dried kelp (seaweed) and dried bonito (fish).

To make dashi, you can use either:

• Instant dashi granules, which are sold in jars or packets and can be added directly to water.
• Homemade dashi, made by steeping kombu (edible kelp) and katsuobushi (dried bonito flakes) in water. For a vegan or vegetarian option, use kombu dashi or make a vegan dashi with kombu and dried shiitake mushrooms.

Step 2: Add the Miso

Miso is a fermented soybean paste made from soybeans, grains, salt, and a fermentation starter. It comes in various types, such as white, red, and yellow miso, each with its unique flavour and saltiness.

For the miso soup, add one tablespoon of miso paste per bowl of dashi. It is important to dissolve the miso paste first in a separate bowl or a strainer before adding it to the dashi to avoid clumping.

Step 3: Add Your Choice of Ingredients

The beauty of miso soup is that you can add a variety of ingredients to customise it to your taste. Common additions include tofu, wakame seaweed, and green onions. You can also add root vegetables, leafy greens, meat, or seafood.

Simply add your chosen ingredients to the dashi and miso mixture, and simmer for a few minutes until they are cooked to your desired level.

Step 4: Serve and Enjoy!

Miso soup is best served warm. It is a delicious and nourishing dish that can be enjoyed as a light meal or side dish.

So, there you have it! A simple and easy-to-make miso soup that you can customise to your taste. Enjoy the flavours of Japan in the comfort of your own home.

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