Can miso support blood sugar regulation?
Written by
Stella Nilsson
Reviewed by
Prof. William Dalton, Ph.D.Miso soup promotes blood sugar management due to unique fermentation processes. It is often suggested to my clients, who are helped to manage their glucose levels as a diabetes nutritional educator healthfully. Your body utilizes compounds that can promote slower carbohydrate absorption and enhance insulin sensitivity. Thus, miso becomes important for maintaining proper metabolism.
Enzymes released during fermentation create miso's low glycemic effect. Proteolytic and amylolytic enzymes break down carbohydrates within the body slowly, so that carbohydrates raise blood glucose slowly instead of quickly. Because carbohydrates are digested slowly, rapid glucose spikes should not occur after meals. Blood sugar should be more stable throughout the day. Energy levels should be stable with no blood sugar crashes.
The dietary fiber in miso regulates glucose absorption as well. Soluble fiber produces a jelly-like barrier in the intestines that slows carbohydrate conversion to simple sugars. Fiber also feeds beneficial bacteria in the gut, which produce beneficial short-chain fatty acids that improve insulin sensitivity.
Enzyme Activity
- Proteases slow protein-to-glucose conversion
- Amylases delay starch breakdown
- Invertases regulate sucrose metabolism
Fiber Effects
- Soluble fiber creates intestinal barrier
- Delays glucose absorption rate
- Feeds SCFA-producing bacteria
Amino Acid Contribution
- Arginine enhances insulin sensitivity
- Glutamine supports gut barrier function
- Leucine regulates glucose transporter activity
I recommend yellow miso for the ultimate blood sugar benefits, as it undergoes mild fermentation that maximizes the retention of enzymes. Take 1 tablespoon in warm water 20 minutes before a meal, so you can prepare your digestive system for its carbohydrate-processing duties. For best results, take it with vinegar or cinnamon. Please see*SEE SIGNIFICANT IMPROVEMENT IN YOUR READINESS FOR MEALS*
Pay attention to glucose responses as miso is added to the diet regularly. You should check fasting levels and post-meal peaks. Diabetics should test their blood sugar levels before and after consumption. Notice the stability of your energy level throughout the day. Adjust portions according to your own metabolic response.
Properly prepare miso so that it retains its blood-sugar-regulating enzymes. Keep temperatures low - below 115°F. Once the food has been removed from the heat, you may add the paste. Eat the food within 15 minutes. Take care to protect the paste (e.g., with Saran Wrap on the surface) to ensure the enzymes remain active with each use.
Read the full article: Top 10 Miso Soup Benefits Explained
