This blog post is meant to answer a question that many people have been asking themselves lately: is miso soup ketogenic?
Miso soup has long been known as one of Japan’s most iconic dishes and is still served in the Japanese emperor’s palace.
It is also commonly eaten at Buddhist ceremonies. It can be found in every restaurant in Tokyo, but should it be on your ketogenic diet menu? Let ‘s find out!
What is the keto diet?
A ketogenic diet is low in carbohydrates and a high-fat diet. It usually contains 75% fat, 20% protein and limits carbohydrate intake to 5%.
So on the low carb diet, you have to eat more protein and fat.
What are the principles of ketogenic diets?
A ketogenic diet has a few simple principles: consume good fats, protein in moderation, and carbohydrates limited to 10% or even less of your daily intake.
And as a result, this diet drives your body into ketosis.
What is ketosis?
Ketosis is a natural metabolic state that occurs when you don’t consume enough carbohydrates. It means that your body produces ketones to use for fuel.
But what are ketones? Simply put, they are by-products of fat breakdown.
What are the benefits of ketosis?
The main benefit is weight loss.
Ketosis forces your body to burn fat for fuel, resulting in weight loss. The by-products of this degradation are ketones. The muscles and brain then use them for energy.
The human body is designed to run on glucose or sugar that comes from carbohydrates in food. So when you stop eating those foods, your body has no choice but to burn stored fat for energy.
Ketones also have other positive health effects: they reduce hunger and cravings, lower insulin levels, prevent insulin resistance, regulate blood sugar levels, and improve energy levels.
Some foods are considered “ketogenic foods.”
There are a few examples of those foods: meat, seafood, eggs, avocado, oil, cheese, and high-fat dairy products.
Miso soup nutrition facts
Like soy sauce and tamari sauce, miso is a fermented food rich in probiotics, widely consumed in oriental cuisine.
Miso soup is a classic Japanese soup made from fermented soybeans, rice, and/or barley. In its most basic form, it does not contain animal products or meat. Miso contains minimal carbohydrates in the form of dietary fiber, making it a keto-friendly soup option.
Miso soup is a traditional Japanese dish usually made with fermented soybean paste, dashi broth, various vegetables, and usually tofu. Today there are many types of miso soup available with different tastes depending on the region of Japan.
In general, 1 cup of miso soup contains about 56 kcal and
The protein value of miso depends on the type of miso you choose, finding varieties with a content of 13% protein.
In addition, miso contains essential amino acids and minerals.
Miso soup also has vitamin K, copper, zinc, B vitamins, and. calcium.
Always check the nutrition facts on the label of the product you buy.
The salty flavor is provided mainly by using kombu seaweed and dried bonito flakes (katsuobushi). Sometimes a small amount of miso paste is used to adjust the color and flavor of certain types of miso soup, such as white miso.
Miso soup is tasty and nutritious and has long been recognized as a healthy traditional Japanese food.
Japanese longevity is associated with their diet consisting of fish, tofu, and rice.
However, miso soup can be added to this list to show its importance in the Japanese diet.
Health benefits of miso soup
Miso soup is a traditional Japanese soup or broth made from a paste usually made from fermented soybeans.
Can mix the paste with other ingredients for additional protein such as fish or chicken, or add vegetables, mushrooms, tofu, bok choy, seaweed, etc.
Miso was recognized as a ‘super food’ by the Japanese in the 1960s due to its positive effects on health.
The health benefits of miso are many, such as boost the immune system, higher bone density, and improved metabolism, and aiding in digestion due to its probiotics.
The health benefits of miso include:
- Improves digestion
- Helps to lose weight
- Helps maintain good bone health.
- Antioxidant and anti-inflammatory properties.
- It prevents illnesses
- Helps fight the common cold and flu.
However, the miso paste is often pasteurized at extremely high temperatures, causing it to lose its probiotic qualities.
Furthermore, in some cases, the potassium content of miso is high.
These are some of the problems of miso soup, especially for those on restricted diets or taking diuretics.
Is miso soup keto friendly?
Miso soup is a well-known component of Japanese cuisine, as well as Chinese and Korean cuisines. However, it is less common in western countries. In Japan, soup has been a staple food for generations.
The ingredients in miso soup can vary, but it almost always contains soybeans, seaweed, and stock made up of kelp or bonito.
Alternatively, miso soup may include tofu, green onions, and wakame seaweed.
As it’s low in carbohydrates, miso soup is often considered to be ketogenic.
Some varieties are higher in sodium than others, which means the soup may not be suitable for people looking to reduce their sodium intake.
Consuming too much salt can increase your risk of high blood pressure and other cardiovascular problems, especially if you are already at risk for these conditions.
It is always advisable to seek medical advice to find out if miso soup is suitable for your diet.
How to make miso soup
People who want to try miso soup but don’t know how or where to start can head to their local grocery store. Miso paste is available in some stores, or you can also buy it online.
Many people wonder where to start with miso soup and how much to use; the amount needed will depend on personal preference and the desired consistency of the broth.
Generally, one teaspoon of miso paste should be enough to make a bowl of miso soup.
The soup can then be flavored with other ingredients such as green onions, ginger, leeks, chives, or other greens.
Miso paste is also available in different colors: one type of miso is brown (tan), which is mainly made up of soybeans; red miso, which has a stronger flavor; and combined with white miso, which is sweet.
Miso paste easy recipe for miso soup
1 tablespoon of miso paste per person
2 cups water or dashi stock
Optional: Use green onions, shiitake mushrooms, tofu, or cooked chicken for added flavor.
Step 1. Bring the dashi or water to boiling point in a large saucepan over medium heat.
Step 2. Reduce heat and low simmer for 3 minutes.
Step 3. Add other ingredients and cook until tender.
Step 4. In a separate bowl, add miso paste and whisk gently until the paste has dissolved completely – miso should not clump together
Step 5. Serve immediately.