How Healthy is Misugaru? A Look at the Korean Multigrain Drink's Benefits and Downsides

January 13, 2026 •

5 min read

With some blends containing up to 20 different roasted grains and seeds, misugaru has been a traditional Korean staple for centuries, valued for its ability to provide sustained energy. This nutrient-rich powder can be an incredibly healthy addition to your diet, but its overall healthiness is determined heavily by its ingredients and preparation.

Quick Summary

Misugaru's health profile depends on its components and preparation. Naturally rich in fiber, protein, vitamins, and minerals, it offers numerous benefits. However, its nutritional value is compromised by added sugars and sweeteners, impacting its use for weight management and overall wellness.

Key Points

Nutrient-Dense: Unsweetened misugaru is rich in fiber, plant-based protein, vitamins, and minerals from various roasted grains and seeds.
Preparation is Key: The true health value of misugaru depends on preparation; adding sugar or honey can negate its health benefits by adding excessive calories and sugar.
Supports Digestion and Satiety: Its high fiber content aids digestion and promotes a feeling of fullness, making it an effective meal replacement for weight management.
Boosts Cardiovascular Health: Ingredients like black sesame seeds provide healthy fats that can help lower cholesterol and improve circulation.
Be Mindful of Calories: While low-calorie misugaru options exist, some blends can be calorie-dense, so portion control is important, especially for those on a diet.
Choose Unsweetened Options: To ensure a healthy drink, always opt for misugaru powders with no added sugar or artificial sweeteners, and mix with water or unsweetened milk.

What is Misugaru?

Misugaru (sometimes spelled misutgaru) is a traditional Korean beverage made from a powder of roasted and ground grains and seeds. Historically used by Korean monks during meditation to provide sustenance, it has evolved into a popular and convenient meal replacement or snack for people of all ages. The specific grains used can vary widely, but common ingredients often include brown rice, barley, black beans, soybeans, black sesame seeds, glutinous rice, and Job's tears. This blend gives the drink its characteristic nutty, earthy, and sometimes slightly sweet flavor.

The Nutritional Powerhouse: Misugaru's Health Benefits

When prepared without added sugars or fillers, misugaru is a highly nutritious beverage packed with a variety of health-boosting compounds.

Rich in Dietary Fiber

The inclusion of whole grains like barley and brown rice makes misugaru an excellent source of dietary fiber. This fiber is crucial for digestive health, promoting regular bowel movements and preventing constipation. A high-fiber diet can also help you feel full for longer, which is beneficial for weight management by reducing overall calorie intake.

High in Protein

Many misugaru blends contain protein-rich ingredients such as black beans and soybeans, making it a good source of plant-based protein. Protein is essential for building and repairing tissues, supporting muscle growth, and producing enzymes and hormones. For vegetarians or those looking to reduce their meat consumption, misugaru offers a convenient way to boost protein intake.

Loaded with Vitamins and Minerals

The diverse mix of grains and seeds provides a wide spectrum of essential micronutrients. For example, black sesame seeds are rich in healthy fats, calcium, and iron, while brown rice contains vital minerals and B vitamins. These nutrients contribute to overall well-being, supporting everything from bone health to energy metabolism.

Promotes Cardiovascular Health

Misugaru contains unsaturated fatty acids, particularly from ingredients like sesame seeds, which help lower cholesterol and improve blood circulation. This can significantly reduce the risk of adult diseases such as hyperlipidemia and arteriosclerosis.

The Potential Downsides and How to Avoid Them

While the raw, unprocessed multigrain powder is incredibly healthy, the way it's prepared and consumed can change its nutritional profile dramatically.

The Sugar Trap

One of the biggest health risks associated with misugaru is the addition of sweeteners. Many people, especially in commercial preparations, add significant amounts of sugar, honey, or condensed milk to enhance the flavor. This transforms a wholesome drink into a high-sugar, high-calorie beverage that can contribute to weight gain, high blood pressure, and other digestive issues. The World Health Organization recommends limiting daily sugar intake to 25g, a figure easily exceeded with sweetened misugaru.

Calorie Density

Despite its reputation for weight loss, misugaru can be calorie-dense, especially when mixed with milk and other additions. Some 100g servings can contain 350-450 kcal, which is more than a bowl of rice. While it can serve as a filling meal replacement, dieters should be mindful of portion sizes and avoid consuming it as a simple snack, which could lead to overconsumption of calories.

Concerns about Heavy Metals

Some misugaru products have faced scrutiny, particularly in regions like California, due to warnings about heavy metals like arsenic. While not inherent to the grains themselves, contamination can occur during processing or from the water used. Choosing reputable brands and organic options can help mitigate this risk.

Healthy Misugaru vs. Sugary Misugaru: A Comparison

To truly understand how healthy misugaru is, it's crucial to compare the nutritional differences between a healthy preparation and a sweetened one.


Feature	Healthy Misugaru (Unsweetened)	Sugary Misugaru (Sweetened)
Preparation	Mixed with water, unsweetened milk, or soy milk	Mixed with sugar, honey, condensed milk, or sweetened creamer
Calories	Low to moderate (depending on liquid)	Can be significantly high
Sugar Content	Very low to none	Can be very high, contributing to health issues
Nutritional Profile	Maximize protein, fiber, vitamins, and minerals	High in carbohydrates and sugars, compromising overall nutrition
Satiety	High, thanks to fiber and protein, aiding in weight control	Can cause blood sugar spikes followed by crashes, leading to more cravings
Best for...	Meal replacement, post-workout fuel, dietary supplement	Occasional treat, dessert, or a high-calorie snack

How to Make Misugaru a Healthy Part of Your Diet

To maximize the health benefits and minimize the downsides, focus on a healthy preparation method. Follow these simple steps:

Choose wisely: Select a misugaru product that is free of added sugars or artificial sweeteners. Look for brands that list only roasted grains and seeds in their ingredients.
Mix with unsweetened liquid: Combine the powder with cold water, unsweetened almond milk, or regular milk. A blender or shaker bottle can help avoid clumps and create a smooth consistency.
Naturally sweeten (if needed): Instead of refined sugar, try adding a small amount of natural sweeteners like stevia, or blend with a piece of ripe banana for a low-sugar, nutrient-dense shake.
Boost the nutrition: Enhance your misugaru with additional healthy ingredients. Consider adding chia seeds for extra fiber and omega-3s, or a scoop of unsweetened protein powder to increase the protein content and aid in muscle recovery.

Conclusion: The Final Verdict

So, how healthy is misugaru? The answer lies in the details. At its core, misugaru is a highly nutritious, convenient, and healthy food, offering a wide range of benefits from improved digestion to cardiovascular health. However, its health potential can be compromised by the addition of excessive sugars and high-calorie mixers. By choosing an unsweetened variety and preparing it with healthy, low-sugar ingredients, you can enjoy a delicious and satisfying beverage that fully delivers on its promise as a healthy, energizing meal replacement.

A list of common misugaru ingredients

Roasted Barley: Provides fiber and a nutty flavor.
Brown Rice: Adds fiber and minerals.
Black Sesame Seeds: Rich in healthy fats, calcium, and antioxidants.
Black Beans: A great source of plant-based protein.
Job's Tears (Yulmu): Offers various vitamins and nutrients.
Soybeans: Another source of protein and fiber.
Millet: A gluten-free grain rich in nutrients.
Oats: Adds fiber and a creamy texture.

For more nutritional information on misugaru's ingredients, you can explore resources like the US National Library of Medicine (NIH) on various grain benefits.

Frequently Asked Questions

Yes, misugaru can be effective for weight loss when used as a meal replacement due to its high fiber and protein content, which promotes satiety. However, for it to be beneficial, it must be prepared without added sugars and with low-calorie mixers.

For a healthy misugaru drink, mix the powder with cold water or unsweetened milk (dairy or plant-based). Avoid adding sugar or honey. For a touch of natural sweetness, blend in a ripe banana or a small amount of stevia.

This depends on the specific ingredients. While many traditional grains like rice, corn, and millet are gluten-free, some blends may contain barley or other grains that contain gluten. Always check the label if you have a gluten sensitivity or celiac disease.

Yes, misugaru is generally safe for children, but it should not be given to infants as a baby food substitute due to its high fiber content, which can be hard for their digestive systems to handle. Always check the ingredient list for potential allergens like peanuts.

No, misugaru is caffeine-free as it is made from roasted grains and seeds. This makes it a great option for a morning boost or a refreshing drink at any time of day, including before bed.

Common ingredients include roasted barley, brown rice, black beans, black sesame seeds, soybeans, Job's tears, and millet. Some modern blends also include oats or quinoa.

Sweetened misugaru can lead to negative health outcomes similar to other sugary drinks, including weight gain and a higher risk of conditions like high blood pressure and diabetes, particularly if consumed regularly.