Miso fermentation can last anywhere from a few weeks to as long as three years. This seems especially true for varieties that are fermented for 180 days or longer ( 15, 16, 17, 18). The fish, meat and pickled foods were linked to a 24–27% higher risk of stomach cancer, whereas miso wasn’t linked to any increased risk ( 12).Įxperts believe this may be due to beneficial compounds found in soy, which potentially counter the cancer-promoting effects of salt ( 12, 13, 14).Īnimal studies also report that eating miso may reduce the risk of lung, colon, stomach and breast cancers. However, despite its high salt content, miso doesn’t appear to increase the risk of stomach cancer the way other high-salt foods do.įor instance, one study compared miso to salt-containing foods such as salted fish, processed meats and pickled foods. Observational studies have repeatedly found a link between high-salt diets and stomach cancer ( 11, 12). Miso may offer protection from certain types of cancer. The condiment also contains probiotics that can promote gut health and digestion. Miso fermentation helps improve the body’s ability to digest and absorb foods. If you consume antinutrients, they can bind to nutrients in your gut, reducing your body’s ability to absorb them.įermentation reduces antinutrient levels in miso and other fermented products, which helps improve digestion ( 3). In addition, the fermentation process also helps improve digestion by reducing the amount of antinutrients in soybeans.Īntinutrients are compounds naturally found in foods, including in the soybeans and grains used to produce miso. Research shows that the probiotics in this condiment may help reduce symptoms linked to digestive problems including inflammatory bowel disease (IBD) ( 10). oryzae is the main probiotic strain found in miso. It also improves digestion and reduces gas, constipation and antibiotic-related diarrhea or bloating ( 6, 8, 9).Ī. Having a healthy gut flora is very important because it helps defend your body against toxins and harmful bacteria. Having the right type of bacteria in your gut helps you maintain a healthy gut flora. Some are beneficial, while others are harmful. Your gut is home to trillions of bacteria. Miso is a complete source of protein and rich in a variety of nutrients and beneficial plant compounds. Thus, if you’re watching your salt intake, you may want to ask your health care practitioner before adding large quantities to your diet. oryzae is the main probiotic strain found in miso ( 5, 6, 7). The fermentation process also promotes the growth of probiotics, beneficial bacteria that provide a wide array of health benefits. Moreover, the fermentation process used to produce miso makes it easier for the body to absorb the nutrients it contains ( 3, 4). Interestingly, the varieties made from soybeans are considered to be sources of complete protein because they contain all the essential amino acids needed for human health ( 1). It also contains smaller amounts of B vitamins, calcium, iron, magnesium, selenium and phosphorus, and is a source of choline ( 1, 2). One ounce (28 grams) generally provides you with ( 1): Miso contains a good amount of vitamins, minerals and beneficial plant compounds.
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