Home Healthy Nutrition Tips What About the Sodium in Miso?

What About the Sodium in Miso?

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According to the second World Cancer Research Fund/American Institute for Cancer Research skilled report, “[s]alt is a probable cause of stomach cancer,” certainly one of the world’s leading cancer killers. If the report’s estimate of an 8 % improve in danger for every additional gram of salt a day is right, then in a rustic like the United Kingdom, almost 1,700 instances of abdomen cancer happen every year simply due to excess salt consumption, as you possibly can see at 0:27 in my video Is Miso Healthy?, and, in a country like the United States, it might be hundreds more yearly.

The danger of stomach cancer related to salt intake appears on par with smoking or heavy alcohol use, but might solely be half as dangerous as opium use or increased complete meat consumption, as you possibly can see at 0:43 in my video. These findings have been based mostly on a research of more than a half million individuals, which can explain why these eating meatless diets appear to have almost two-thirds decrease danger.

We know dietary salt consumption is instantly associated with the danger of stomach most cancers, and the larger the intake, the greater the danger. A meta-analysis went one step additional and looked at particular salt-rich meals: pickled foods, salted fish, processed meat, and miso soup. Habitual consumption of pickled meals, salted fish, and processed meat have been each related to a few 25 % higher danger of stomach most cancers. The pickled meals might clarify why Korea, the place the pickled cabbage dish kimchi is a staple, appears to have the highest stomach most cancers charges in the world, as you’ll be able to see at 1:39 in my video. But researchers discovered there was no vital affiliation with the consumption of miso soup. This could also be because the carcinogenic effects of the salt in miso soup are counteracted by the anti-carcinogenic effects of the soy, successfully canceling out the danger. And, if we made garlicky soup with some scallions thrown in, our most cancers danger might drop even decrease, as you’ll be able to see at 2:06 in my video.

Cancer isn’t the main cause individuals are advised to keep away from salt, although. What about miso soup and high blood pressure? Similar to the relationship between miso and cancer, the salt in miso pushes up our blood pressures, however miso’s soy protein could also be enjoyable them down. If we examine the effects of soy milk to cow’s milk, for example, and, to make it much more truthful, examine soy milk to skim cow’s milk to keep away from the saturated butter fat, soy milk can far more dramatically improve blood strain among women with hypertension, as you possibly can see at 2:43 in my video. But would the effect be dramatic sufficient to counter all the salt in miso? Japanese researchers determined to place it to the check.

For four years, they followed males and women in their 60s, who, at the start of the research, had normal blood strain, to see who was extra more likely to be recognized with hypertension in that point: those that had two or more bowls of miso soup a day or those who had one or less. Two bowls a day might add a half teaspoon of salt to at least one’s every day weight-reduction plan, yet those who had two or more bowls of miso soup every single day appeared to have 5 occasions lower danger of turning into hypertensive. So, perhaps the anti-hypertensive effects of the soy in the miso exceed the hypertensive effects of the salt.


Indeed, miso paste, an entire soy food, can be used as a “green light” source of saltiness when cooking. That’s why I used it in my pesto recipe in How Not to Die and in my How Not to Die Cookbook. It may also help you in Shaking the Salt Habit.

Not convinced that salt is dangerous for you? Check out these movies:

Not convinced that soy is sweet for you? See:

In health,
Michael Greger, M.D.

PS: If you haven’t yet, you’ll be able to subscribe to my free movies here and watch my reside shows:




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