The benefits of miso in the autoimmune diet
What is Miso?
Miso paste is traditionally made from fermented soybeans, but certain varieties use different types of beans, peas, grains (rice, barley, rye, hemp seeds, and buckwheat). It is a salty paste made with soybeans, salt and a mold called koji and then fermented.
Miso has been used for centuries in Asian cultures. Adding fermented foods like Miso is beneficial for a healing diet in that it strengthens the immune system. Miso paste is a probiotic food that contains millions of microorganisms that are beneficial to your gut and intestinal healing, rich in B complex vitamins, and minerals.
Can reduce inflammation
Help with fatigue
Lower blood pressure
Help heal gut issues
There are different varieties of Miso:
White Miso: (Shiro) Light in color, smooth, sweet and mildly salty. Fermented no longer than 2 months making it more mild and sweeter in taste. Use in soup, salad dressings or added to vegetables, marinades. This is the most versatile of the miso paste choices.
Yellow Miso: (Shinshu) Fermented a bit longer than the white miso and made with soybeans and barley. Light brown in color, mild and sweet, smells of barley.
Uses: Soups, dressings, marinades
Red Miso: (Aka) A dark miso, has more soybeans in it, fermented up to 3 years. Much saltier, a little goes a long way! Use minimally due to flavor can overpower a dish. Usually made from fermented soybeans, barley or another grain. Dark brown to red in color.
Uses: Marinades, glazes for meats and/or vegetables.
When purchasing miso paste, make sure to buy organic, Non GMO. Gluten free miso paste is available too. My favorite brand is ‘Miso Master’, it is organic, and GMO Free. Miso is available in the refrigerated section of grocery stores, check vegan section.
How to make:
Easy to fix, just add a Tablespoon of miso paste and stir in with warm water. You don’t want boiling water, to preserve the living bacteria in the paste.
I saute vegetables in vegetable broth, then add to water and stir in paste.