Most of the carbs in miso soup come from miso paste and noodles. Other additional ingredients used in making the soup are tofu, green onions, salt, and seaweed which like the miso paste are also low in carbs.
Miso soup can only be keto-friendly without the noodles which are very high in carbs. If you still want a similar taste and texture, substitute the noodles with zucchini noodles for a low-carb miso soup. You can also increase the protein content of your soup by adding mushrooms.
What is Miso
Miso is a Japanese word that means fermented soybeans. The thick paste is made by fermenting the soybeans with a ‘koji’(mold) and salt. This has been used in Japan since the 8th century.
Miso is often salty but some brands have sweet and or savory options. Miso is not a consistent product and varies in color, flavor, texture, and taste depending on the brand. Miso can be found reddish, tanned, or even dark brown in color.
You can find many options in Asian grocery stores which are ready to eat or can be added to your meals for flavor.
Is Miso Paste Keto Friendly
1 tablespoon of miso paste contains 4g of carbs making it a keto-friendly soup option when consumed in small amount. It’s also important to read the nutritional facts for the brand of miso you choose. Miso can be used in most Asian dishes to add flavor, vitamins, and folic acid.
What is Miso Soup
Miso Soup is a traditional Japanese dish made from the combination of a fish stock called ‘dashi’ and miso paste (fermented soybeans) and other ingredients such as green onions, seaweed, and tofu.
This Japanese cuisine is commonly served with rice dishes and sushi. Because of its many health benefits, miso soup has traveled a long way from its origins in Japan and is now popular in most western countries.
In Japan miso soup is very popular and is still being served at the emperor’s palace even today, you can also find this soup in almost any restaurant in Tokyo and in most Asian supermarkets.
Type of Miso
There are 4 different types of miso paste depending on the color, texture e.t.c This difference comes about due to the different ingredients used and the duration of fermentation and storage.
White Sakiyo Miso
This miso has a mild flavor and is commonly used in dips and salad dressing. It has the lightest color among the four and is made from soybean and rice. This miso undergoes a shorter fermentation duration.
Shinshu Yellow Miso
Shinshu yellow miso lies in the middle of Red Miso and white miso. This miso is perfect if you don’t like either the mild or heavy flavor and prefer something more balanced. It is often fermented for a year, has a yellow color, and is a great addition to any low-carb diet.
Shiro Awase Miso
This miso is often light brown in color and is made from a mixture of different types of miso creating a unique taste. The soybeans used in this miso are fermented for a few weeks. The Shiro Awase miso is also used as a dairy substitute by vegans on the keto diet.
Aka Red Miso
Aka red miso is made by fermenting barley, soybeans, and other grains. Red miso is often heavy in umami flavor and is commonly used in vegetables, meats, and soups due to its concentrated flavor.
How Many Carbs are in Miso Soup?
A 28g serving (one ounce ) of miso soup contains about 7 grams of carbs.
Miso Soup Nutrition Facts
Calories: 56
Fats: 2 grams
Proteins: 3 grams
Carbs: 7 grams
Sodium: 43% of the recommended daily intake
Miso Soup Health Benefits
Improves digestion
Miso contains a probiotic bacteria called A. oryzae which has been linked with improved health of the digestive system
Helps to lose weight
if you are on the high-fat low-carb ketogenic diet then you probably want to shed extra pounds. Dietary Fiber in miso soup can also help reduce weight by increasing satiety leaving you feeling full longer
Reduces Risk of Cancers
All foods with a higher concentration of salt have been linked to increased links of stomach cancer, but not Miso soup. Numerous studies have shown that consuming miso can reduce the risks of cancer even though the soup is high in salt.
Beef and other processed meats have been linked to a 25% increase in the risk of cancers as compared to miso soup which dint report any cancer risk increase. So next time you are craving a salty meal go for miso instead of processed meats like slim jims or beef jerky.
Miso antioxidants can help reduce the risks of cancer by preventing cell damage from free radicals.
Boost your immune system
Are you aware that doctors encourage their sick patients to eat fermented food or yogurt when sick? They do this to introduce good bacteria which can help you fight infections such as the common cold. The probiotics help boost the immune system by promoting a healthy gut health
Lowers Blood Pressure
Miso has been shown to lower high blood pressure in animals but more studies have to be conducted on humans.
Keto Miso Soup Recipe
You can find the ingredients for this easy recipe from your local grocery store if you are in Asia, North America, and some parts of Europe. Different miso soup recipes exist, with different tastes and flavors.
Ingredients
- 2 Cups Dashi (Japanese fish stock)
- 1 cups water
- 2 tablespoons Miso (South River is a good brand.)
- 2 Eggs
- 1 Stalk Green Onions
- 4 ounces of Silken Tofu, Cooked, Firm
- 1/2 teaspoon Fish Sauce
- 1 teaspoon White Soybean fermented Paste
- 1/8 ounce (4 grams) Roasted Seaweed, chopped
Procedure
- Finely chop the green onions and leave them aside
- Beat the eggs in a separate bowl and leave then aside
- Bring Dashi to a low simmer then put the power to medium heat. Add the 2 beaten eggs into the pot. Mix continuously until eggs are cooked.
- Add in tofu and seaweed. Stir in fish sauce and soybean paste.
- Inside a strainer, add Miso and mix with water to dissolve. Continue cooking at a slow boil on low heat for a few minutes to allow the flavors to blend. Avoid over boiling to preserve the umami flavor.
- Add in green onions and serve immediately while hot.
Keto-Friendly Toppings for Miso Soup
There are multiple keto-friendly toppings you can use for your miso soup including chicken, turkey, shiitake mushrooms, and tofu among many others. You can also add soy sauce., tamari sauce, or tahini sauce for that Japanese signature taste.
Related Questions
Is Miso Soup Good for Weight Loss?
Miso soup is good for weight loss as a whole bowl of this soup contains only 50 calories. It also contains essential amino acids, nutrients, and minerals to keep you nourished. However, Miso soup is known for its high concentrations of sodium, which is a risk factor for heart disease.
Excessive consumption of sodium causes bloating and water retention which can result in stalled weight loss. If you consume miso soup make sure to monitor your sodium intake for the other meals of the day.
Is Miso Soup Recommended for Colds and Flu?
Yes, miso soup can help you fight the common cold and flu. When feeling under the weather a hot bowl of miso soup will come in handy. Miso soup contains B vitamins and Vitamin E which boost the body’s immune responses to bacteria and some viruses including those that cause the common cold.
What Does Miso Taste Like?
If you have never tried miso, you might be wondering what it tastes like. Miso has a strong and salty flavor which can best be described as mildly savory. It’s not meant to be eaten alone but is added as a flavor to many dishes.
A single spoon is enough to flavor your miso soup. Some miso is smooth in texture while other brands have a thicker or even chunkier texture.
Is Miso Soup Safe for Diabetics?
New research has shown that fermented soybeans products such as miso can help delay the progression of type 2 diabetes, more research has to be done however to validate these findings.
It’s always advisable for diabetics to consult their doctors before trying to incorporate new foods into their diets and for any medical advice
Is Miso Soup Vegan?
While most of the ingredients making up this soup are vegetables traditional miso soups are not vegan since they contain dashi stock. The stock is often from dry baby sardines or thins shavings from dried tuna, which are not vegan.
However, another vegan-friendly version of miso soup exists. The fish stock in this version is normally substituted for shiitake mushroom or dried kelp which are both vegans. This can come in handy for those who do a keto vegan diet. You can make also make low-carb miso soup from your favorite veggies.
