Do you love spicy food? Do you want a healthier gut? Well, if you've had your eye on the jars of kimchi popping up in supermarkets, keep this in mind: the traditional Korean dish offers numerous benefits for your health, your stomach, and more.
Not sure what kimchi really is? Made by fermenting cabbage, kimchi is like the Asian version of sauerkraut, a longtime staple of German diets. However, while sauerkraut is typically made with white cabbage and flavored with caraway seeds; kimchi, on the other hand, uses Chinese cabbage and is flavored with garlic and chili paste.
Despite the differences in ingredients and flavors, both have long been incorporated into traditional cooking, and for good reason. These fermented dishes are an easy, low-calorie way to increase your vegetable intake and load up on health-boosting bacteria, aka probiotics.
What is it?
Kimchi emerged several centuries ago in Korea as a type of survival food. Fermentation was the best method to preserve vegetables during the winter, since in this season it was impossible to harvest them. In fact, it is the ideal way to ensure that the properties are maintained in their entirety.
Specifically, the word kimchi means "salted vegetables." It's a probiotic preparation made from cabbage that undergoes a fermentation process along with other vegetables and spices. It's very common to see Koreans accompanying their meals with this somewhat unusual-tasting food. Although, they say, the more you eat it, the more you end up liking it.
They ensure that among its beneficial properties is to prevent obesity, reduce hypertension, strengthen the immune system and improve the quality of the intestinal flora.
Nutritional value
Due to the variety of possible preparations for kimchi, nutritional values may vary. A serving of half a cup of kimchi (85 grams) provides the following nutrients:
- Energy: 20 calories
- Fat: 0 grams
- Sodium: 290 mg
- Carbohydrates: 4 grams
- Fiber: 1 gram
- Sugars: 2 grams
- Protein: 1 gram
- Vitamin C: 18 mg
With 4 grams of carbohydrates per serving, 1 of which comes from fiber, kimchi is relatively low in carbs. However, many kimchi recipes add sweeteners, such as honey or fruit juice, to balance the acidity of the dish. The more sweetener, the more carbohydrates.
Plus, a simple list of mostly vegetable ingredients makes kimchi naturally fat-free. Likewise, it's not exactly a protein-packed food. A half-cup serving provides just 1 gram of plant-based protein from vegetables. However, recipes that include shellfish such as ranges or calamari will contain higher amounts of this macronutrient.
The vitamins and minerals in kimchi vary depending on the vegetables used. A cabbage-based kimchi includes plenty of vitamin C and vitamin K, as well as small amounts of iron, calcium, copper, and potassium. A kimchi recipe with carrots will contain a significant amount of vitamin A, and one with radishes will provide some folate, potassium, and riboflavin.
Since all varieties of kimchi are made with salt, sodium is a mineral to watch out for. In just a half-cup serving, you can ingest almost 300 milligrams (13% of daily sodium).
Additionally, a half-cup serving of kimchi (85 grams) provides 20 calories, about 53% of which are from carbohydrates, 21% from protein, and 26% from fat.
Benefits
Whether you're already consuming kimchi in every salad or you've never bought a jar in your life, you're in for a ton of health benefits.
Contains probiotics
The lacto-fermentation process that kimchi undergoes makes it particularly unique. Fermented foods not only have a long shelf life, but also a better taste and aroma. Fermentation occurs when a starch or sugar is converted to alcohol or acid by organisms such as yeast, mold, or bacteria.
Lacto-fermentation uses Lactobacillus bacteria to break down sugars into lactic acid, which gives kimchi its characteristic tartness. When taken as a supplement, this bacterium can offer several benefits, including the treatment of conditions such as allergies and certain types of diarrhea.
Fermentation also creates an environment that allows other friendly bacteria to thrive and multiply. These include probiotics, which are live microorganisms that offer health benefits when consumed in large amounts. Kimchi's probiotics are believed to be responsible for many of its benefits. However, more research is needed on the specific effects of probiotics in fermented foods.
It's good for your gut
Like other fermented vegetables and foods, kimchi is rich in beneficial probiotics. These healthy-for-you bacteria have been linked to many health benefits, all of which start in the digestive tract.
Eating it can help improve the balance of good and bad bacteria in your gut, which ultimately benefits your gut health.
Could boost your immune health
Not surprisingly, the digestive benefits carry over to your immune system as well. The probiotics in kimchi are beneficial for immune function because most of this function takes place in the intestine. When your gut is in good shape, the immune system can work better.
The Lactobacillus bacteria in kimchi may improve immune health. In a study in mice, those injected with Lactobacillus plantarum, a specific strain that is common in kimchi and other fermented foods, had lower levels of the inflammatory marker tumor necrosis factor alpha (TNF alpha) than the control group. Since TNF alpha levels often rise during infection and disease, a decrease indicates that the immune system is working efficiently.
A test-tube study that isolated Lactobacillus plantarum from kimchi also demonstrated that this bacterium has immunostimulatory effects.
May help lower cholesterol
Although the exact link between kimchi and cholesterol isn't entirely clear, several studies have found that people who eat it regularly tend to have lower levels of "bad" (LDL) cholesterol.
Scientists aren't sure which ingredients are responsible. Cabbage, red hot peppers, garlic, leeks, ginger, and lactic acid bacteria are some of the common ingredients used.
Improve your heart health
In addition to supporting healthy cholesterol, it can also do your heart good by increasing antioxidant levels in your body. Antioxidants help stabilize damaged cells that can speed up the disease process, so having a high level of antioxidants can protect you from chronic diseases, such as heart disease.
Research indicates that kimchi may reduce the risk of heart disease. This may be due to the anti-inflammatory properties, as recent evidence suggests that inflammation may be an underlying cause of heart disease.
In an 8-week study in mice fed a high-cholesterol diet, fat levels in the blood and liver were lower in those given kimchi extract than in the control group. Additionally, the kimchi extract appeared to suppress fat growth. This is important, as fat buildup in these areas can contribute to heart disease.
Helps with inflammation
Excess or chronic inflammation takes a serious toll on your health over time, and probiotics can have an anti-inflammatory effect on the gut. In fact, an animal study published in the Journal of Microbiology found that a specific strain of probiotics found in kimchi reduced various markers of inflammation in the gut.
The probiotics and active compounds in kimchi and other fermented foods can help fight inflammation. A mouse study revealed that HDMPPA, one of the main compounds in kimchi, improved blood vessel health by suppressing inflammation,
In another mouse study, a kimchi extract given at 200 mg/kg daily for 2 weeks reduced levels of inflammation-related enzymes.
better brain health
Another indirect result of a healthy gut: the brain works better. Keeping the digestive system healthy is also important for the brain, because the enteric nervous system in the gut communicates with the brain. This gut-brain connection requires a healthy gut to function properly.
Help with weight loss
Obviously, eating kimchi won't magically make you lose weight. However, it can be a really useful tool in your healthy lifestyle. It is a tasty and low-calorie option. People tend to overeat when their food is boring or bland, but when we add flavorful elements, it's easier to feel satisfied with a healthier portion size.
Both fresh and fermented kimchi are low in calories and can boost weight loss. A 4-week study in 22 overweight people found that eating fresh or fermented kimchi helped reduce body weight, body mass index, and body fat. Additionally, the fermented variety lowered blood sugar levels.
It is not clear which properties of kimchi are responsible for the weight loss effects, although the low calorie, high fiber and probiotic content could play a role.
Delays aging
Chronic inflammation is not only associated with numerous diseases, but also accelerates the aging process. Interestingly, kimchi possibly prolongs cell life by slowing down this process. In a test-tube study, kimchi-treated human cells demonstrated increased viability, which measures overall cellular health, and also displayed an extended lifespan regardless of age.
Still, general research is lacking. Many more studies are needed before kimchi can be recommended as an antiaging treatment.
Contraindications
Unlike sauerkraut, its spiciness can be a problem for some people. If you're sensitive to spices, use only a little or look for milder versions. It's also worth noting that this spiciness can trigger acid reflux in people prone to it. Additionally, some people may experience bloating after eating fermented foods, and given that kimchi is made with cabbage (another bloating inducer), it can cause problems for those who tend to suffer from gas.
Finally, just keep in mind that many kimchi products contain a high sodium content , so keep your portions under control to avoid overdoing it with the salt.
In general, the biggest safety concern with kimchi is food poisoning . Recently, this dish has been linked to outbreaks of E. coli and norovirus. Although fermented foods don't typically contain foodborne pathogens, the ingredients in kimchi and the adaptability of pathogens mean it is still vulnerable to them.
As such, people with compromised immune systems may want to exercise caution with kimchi. Additionally, the nitrite content of kimchi varies depending on the type and preparation method. Depending on the preparation, you can minimize the nitrite content.
How to do at home? Recipe
You can find this product in many supermarkets (check the refrigerated section), but you can also make it at home if you prefer to take a risk. Although each recipe is slightly different, kimchi is usually made with Chinese cabbage, salt, water, garlic, ginger, sugar, fish stock, red pepper flakes, daikon radish, and scallions.
Although preparing fermented foods may seem like a daunting task, making kimchi at home is quite simple if you follow the steps below:
- Choose your ingredients, such as cabbage and other fresh vegetables such as carrots, radishes, and onions, along with ginger, garlic, sugar, salt, rice flour, chili oil, chili powder or pepper flakes, fish sauce, and sauerkraut (fermented ).
- Cut and wash the fresh greens along with the ginger and garlic.
- Sprinkle salt between the layers of cabbage leaves and let it rest for 2-3 hours. Flip the cabbage every 30 minutes to evenly distribute the salt. Use a ratio of 1/2 cup (72 grams) of salt for every 2,7 kg of cabbage.
- To remove excess salt, we will rinse the cabbage with water and drain it in a colander.
- Mix the rice flour, sugar, ginger, garlic, chili oil, pepper flakes, fish sauce and sauerkraut until you get a paste, adding water if necessary. We can use more or less of these ingredients depending on how strong we want the kimchi to taste.
- We will mix the fresh vegetables, including the cabbage, into the pasta until all the vegetables are completely covered.
- We will store the mixture in a large container or jar, making sure to seal it correctly.
- Let the kimchi ferment for at least three days at room temperature or up to three weeks at 4°C.
To make a vegetarian and vegan-friendly version, we'll simply omit the fish sauce and sauerkraut. If we prefer fresh kimchi to fermented, we will stop after step 6.
If we choose to ferment, we'll know it's ready to eat once it starts to smell and taste sour, or when little bubbles start to move through the jar. After fermentation, we can store the kimchi in the refrigerator for up to 1 year. It will continue to ferment but at a slower rate due to the cool temperature.