2024-02-01 20:50:00
Kimchi is an iconic dish of Korean cuisine that has gained worldwide fame not only for its explosive flavor, but also for its countless health benefits. This fermentation of vegetables, usually Chinese cabbage, seasoned with a unique blend of spices and seasonings, is much more than a delicious side dish: it is a “superfood” loaded with nutrients and probiotics that promote digestive health and strengthen the immune system.
A new study revealed that eating up to three servings of kimchi a day might reduce the risk of developing obesity in men. Additionally, radish kimchi is associated with a lower prevalence of abdominal obesity in both men and women, according to a new study. The findings were published in the journal BMJ Open.
Researchers surveyed more than 115,000 Koreans to find out how often they consumed certain foods, rating them as never up to three times a day. Height, weight, and waist circumference were also measured.
Researchers from Chung Ang University, the Korea National Cancer Center, and the World Kimchi Institute found that Korean men who consumed the most kimchi had an 11% lower prevalence of obesity compared to eating less than 1 serving daily.
In men, three or more daily servings of baechu kimchi (Chinese cabbage kimchi) was associated with a 10% lower prevalence of obesity and abdominal obesity compared with less than one serving daily.
In women, two to three daily servings of this type of kimchi was associated with an 8% lower prevalence of obesity, while one to two servings was associated with a 6% lower prevalence of abdominal obesity.
Additionally, eating lower-than-average amounts of kkakdugi kimchi (radish kimchi) was associated with regarding 9% lower odds of obesity in both sexes.
Eating three servings of kimchi a day might reduce the risk of developing obesity.
Previously, studies have already been published supporting the health benefits of kimchi. From improving cardiovascular health to reducing cancer risk, regular consumption of this fermented dish has been associated with a variety of positive health effects.
The key is in the fermentation. Kimchi is made by fermenting foods, which produces beneficial bacteria that promote healthy intestinal flora. These bacteria not only help improve digestion and nutrient absorption, but they also strengthen the immune system, reduce inflammation, and may even have positive effects on mental health.
Additionally, kimchi is rich in vitamins A, B, and C, as well as minerals such as calcium, iron, and selenium. Kimchi is low in calories and high in fiber, making it a healthy option for those trying to lose weight or maintain a healthy weight. The fiber present in kimchi can help increase feelings of satiety and reduce appetite, which can lead to lower total caloric intake.
Some studies suggest that there is a connection between gut health and mental health, and that probiotics may play a role in emotional well-being. Eating kimchi and other fermented foods can help maintain a healthy balance of gut bacteria, which can have positive effects on mood and cognitive function.
“Kimchi is also being studied for its potential role in supporting brain health and memory preservation. Your enteric nervous system is located in the gut, so what’s good for the gut is also good for the brain. Everything is connected,” Samantha Cassetty, MS, RD, nutrition and wellness expert and co-author of Sugar Shock, told Healthline.
But you don’t have to go overboard. The authors noted their concern regarding the high levels of sodium contained in kimchi, and the high salt consumption that already exists in society. So if you are thinking regarding adding kimchi to your diet, reduce your sodium intake by choosing less processed foods, limiting the use of salt in your cooking, preferring whole foods and especially vegetables that contain potassium as it helps counteract the effects of sodium. Cassetty noted.
Regarding the limitations of the study, the authors acknowledged that it is observational, so it cannot establish the cause and it is difficult to know the specific impact of kimchi on weight loss. Furthermore, since only Koreans were surveyed, the findings cannot be generalizable to populations in other parts of the world.
Although kimchi is a typical Korean food, it is becoming increasingly popular in the West. Kimchi has a distinctive, complex flavor that is difficult to describe accurately. To get an idea, it has a fermented and slightly acidic flavor, with a touch of spicy and salty.
Volunteers make kimchi. Photo: AP
As it is not a common flavor that we Chileans are used to, it can be difficult to integrate into meals. If you want to start slowly you can try it at any Korean food restaurant. You can also buy prepared food in Asian product stores, such as Patronato, or even in some supermarkets. In addition, there are Instagram accounts that prepare them. Some accounts are: @la_fermentista, @astro.fermentista, @leefood_spa
However, some prefer to prepare it at home, like the Korean tradition. If you feel like cooking, these are the steps:
- 1 large Chinese or napa cabbage (available in Asian stores)
- 1/4 cup sea salt
- 4 cups of water
- 1 large carrot, cut into thin strips
- 4 green onions, cut into 2-3 inch pieces
- 4 cloves garlic, minced
- 1 piece of fresh ginger (regarding 5cm), peeled and chopped
- 3 tablespoons Korean chili paste (gochujang, available in Asian stores)
- 2 tablespoons fish sauce (optional, for a more authentic flavor)
- 2 tablespoons of sugar
- 1 tablespoon rice flour (optional, to thicken the sauce)
- 1 cup of filtered water
- Cut the bok choy into quarters lengthwise and remove the core. Then, cut it into large pieces and place it in a large bowl. Dissolve the salt in water and pour it over the cabbage. Let sit for at least 2 hours, turning occasionally to make sure all the cabbage pieces are well salted.
- While the cabbage is soaking, prepare the seasoning paste. In a food processor, blend the garlic cloves, ginger, Korean chili paste, fish sauce (if using), sugar, and rice flour (if using) until smooth. .
- After the cabbage has rested in brine, rinse it well under cold water to remove excess salt. Drain well and place in a large bowl.
- Add the carrots, green onions and seasoning paste to the cabbage and mix everything well so that all the ingredients are coated with the seasoning paste.
- Transfer the kimchi mixture to clean, sterilized glass jars, pressing firmly to remove any air spaces. Pour some filtered water over the top of the jars to make sure the ingredients are completely submerged.
- Cover the jars with tight-fitting lids and let them ferment at room temperature for 1-2 days. After this time, you can refrigerate the kimchi to stop the fermentation process and enjoy it according to your flavor preference.
And that’s it! Now you have your own homemade kimchi ready to enjoy. Remember that kimchi will continue to ferment in the refrigerator, so its flavor will become more sour over time. Enjoy it as a side dish, in salads, in sandwiches or as an ingredient in your favorite dishes.
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