The keto diet is all about finding delicious, healthy ways to eat. You will find many options for food on the keto diet, such as meat substitutes, low-carb vegetables and fruits, healthy fats, and nuts/seeds.
But there is also a category of food you may not think too much about when you start the diet: fermented foods.
These foods are a special type of superfood because they provide many benefits you get from regular whole foods. They contain many vitamins and minerals and are also rich in probiotics that boost the overall health of your gut. One such fermented food is Miso. But is Miso keto?
Luckily, yes! Keep reading to learn more about is Miso keto friendly and other potential health benefits it provides!
What is Miso?
Before we answer is Miso keto friendly, let's take a look at this superfood in a bit of detail. Miso is a traditional Japanese seasoning made from soybeans fermented with koji rice or Aspergillus oryzae molds. It's mostly used as a condiment for rice and noodles.
Still, you can also use it in soups, stews, salads, salad dressings, sauces, and even cocktails. Unlike other Asian condiments like soy sauce, Chinese black vinegar, and fish sauce, which are full of sodium and sugar, miso paste is low in calories and has zero sugar. It's also a good magnesium, iron, and calcium source.
Types of Miso Paste
Different miso paste types are available—white and red are the most common varieties. The nutritional value of Miso varies on the type you eat. For instance, red Miso contains more protein than white Miso, and white Miso contains a little more carbs. Both types of Miso are low carb and vegan. Feel free to add them both to your favorite keto dishes. A tablespoon serving of Miso contains 4.3 grams of carbohydrates, 1 gram of fat, 2.2 grams of protein, and about 33.7 calories.
How is Miso Prepared?
The process of making Miso begins with the fermentation of soybeans and some other ingredients. To make white Miso, the fermented mixture is aged for several months. The result is a rich and smooth flavor. To make red Miso, the mixture is made similarly but is topped with red clay before starting the aging process. This results in a sweeter and milder tasting paste compared to white Miso.
The main difference between red and white Miso is the color. However, both types contain the same nutrients, the only exception being the amount of protein in red Miso.
Fermentation is one of the oldest methods of food preservation, dating back to ancient times when our ancestors stored their harvest in kegs of wine or jugs of sour milk. Nowadays, we are eating fermented foods such as yogurt, kefir, sauerkraut, kimchi, and more!
All of these foods are not only delicious but also nutritious! Some studies have even shown that some probiotic bacteria in these foods can help support a healthy immune system. Probiotic foods help promote good digestion and support your immune system, and one of the best keto-friendly probiotic foods out there is Miso.
Now that you have a decent knowledge about Miso, you'll be excited to finally learn the answer to is Miso keto friendly?
Is Miso Keto Friendly?
If you avoid high-carb ingredients like grains and rice in the recipe, then you'll be happy to know that the answer to is Miso keto friendly? is a resounding yes! Like all fermented foods, Miso has a moderate amount of carbs. In a 2 tsp serving, there are about 7 grams of carbs. This makes it a great option for low-carb diets.
Miso can be a great addition to your meal plans if you are on a vegan keto diet. Vegan diets are extremely low in fat, so you need to add healthy fats to your diet or risk deficiencies.
While vegans can get most of their fats from plant-based sources, including nuts and seeds, you can find a variety of naturally fermented foods that are a good source of fat and protein.
Miso is not a great source of fat or protein, but it does contribute a small amount of those nutrients to your diet. One serving of Miso provides about 2.2 grams of protein and only 1 gram of fat. [5] Overall, Miso is a great choice for a vegan diet since it is high in fiber and contains beneficial probiotics that help to keep your digestive system healthy.
Both red and white Miso are keto friendly. They both contain the same nutrients, but they are processed differently. Red Miso is made by fermenting soybeans with salt, while the white version is made using a combination of wheat and rice.
White or yellow Miso is fine for vegans on the keto diet because it is made without wheat and contains just a small amount of natural sugar in the form of glucose. One tablespoon serving only has about 33 calories and very little fat, so it should fit into your meal plan without any trouble.
If you want to reduce the number of carbs in your keto diet, you can buy red Miso instead. This is made with barley and has a little less sugar than the other varieties, but it still has only a few calories per serving and no fat. Any kind of Miso will work in your ketogenic diet because it contains protein and other essential nutrients that the body needs to thrive.
How many Calories in a serving of miso?
| Serving Size | One tablespoon (17g) |
| Calories | 33.7 |
| Protein | 2.2g |
| Fat | 1g |
| Carbohydrates | 4.3g |
| Fiber | 0.9g |
| Sodium | 634mg |
Micronutrients: vitamin K, manganese, sodium, copper, zinc, protein, and calcium.
Health Benefits of Eating Miso
Now that you know the answer to is Miso keto, let's take a look at the few health benefits it provides. Most studies have linked Miso to several health benefits, including improved digestion, weight loss, and reduced inflammation. According to the U.S. National Library of Medicine, regular consumption of Miso may help lower cholesterol levels and lower the risk of diabetes as well.
Miso is a good source of calcium, iron, phosphorus, and B vitamins. It also has a good amount of vitamin K, which will help to boost your immune system and improve your body's ability to fight infections. It is especially rich in vitamin K, which is essential for blood clotting and healing. Since the fermentation process also produces enzymes that can help with digestion, consuming Miso regularly can help to prevent certain digestive problems such as constipation and diarrhea.
Miso contains little sugar, fat, or protein. However, it contains moderate amounts of sodium and magnesium. These nutrients are important for maintaining good health and managing body weight. They also support a healthy immune system and prevent hypertension, heart disease, and diabetes.
But remember that most of Miso's health benefits come from the fermentation process used to produce it. This means it has a greater nutritional profile than plain paste made from soybeans, but it can still be a little high in carbs for some people on the ketogenic diet. As long as you're adding it to a healthy diet, it's fine to eat it in moderation on your keto diet.
How to incorporate Miso into your keto diet?
One of the best ways to incorporate Miso into your keto diet is by using it as a condiment or marinade for meat and fish. You can add it to stir-fries, soups, and stews for extra flavor. You can also drizzle it over steamed vegetables before serving them to your family.
Here's how to use miso to make a quick beef stew:
Ingredients:
- 1/2 lb ground beef (ground sirloin, chuck, or brisket)
- 1/4 cup minced onion
- 1 1/2 tbsp red miso paste
- 3 cloves garlic, minced
- 1 tbsp olive oil
- 1 tbsp tomato paste
- 2 cups low-sodium chicken broth
- 1 tbsp soy sauce (use tamari sauce for a gluten-free option)
- 1 tsp sesame oil
- 1 tsp ground ginger
- 1/4 cup chopped fresh parsley (optional)
Directions:
Heat the olive oil in a large saucepan over medium-high heat. Add the ground beef and cook until browned, about 5 minutes. After which you’ll toss in the onion and cook until softened, about 5 minutes. To add a bit more flavor, add in garlic and cook until you can smell it around you, should take about 30 seconds.
Add the tomato paste and stir to combine. Cook until the tomato paste darkens slightly, about 2 minutes. Add the broth, soy sauce, sesame oil, miso paste, and ginger, and bring to a boil. Reduce the heat to medium-low and simmer uncovered for 10 minutes. Taste and adjust the seasoning if necessary. Garnish with parsley and serve hot.
If you're interested in learning more, click on the links below to find out more about keto friendly foods:
Wrapping Up
Miso is a fermented soybean paste used in Asia for centuries. It is a delicious and versatile condiment used in many dishes. Miso is made through a process of fermentation and has a lot of health benefits. Luckily, Miso is keto friendly, so feel free to add it to your dishes or enjoy it on its own.
There are a lot of keto friendly Miso recipes, like miso beef stew, salmon miso bowl, sashimi miso salad, and miso soup. Try all these recipes and make your keto meal plans exciting!