No Korean cuisine is complete without kimchi, a spicy, fermented vegetable side dish made primarily with Napa cabbage. It undergoes a lactic acid fermentation process using chilli flakes, garlic, ginger, and other seasonings, which gives it its distinctive sour and spicy flavour. But besides the burst of flavours, it is also known for its wide-ranging health benefits. Speaking with the OnlyMyHealth team, G Sushma, Clinical Dietician, CARE Hospitals, Banjara Hills, Hyderabad, listed all the advantages of eating kimchi.
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Benefits Of Eating Korean Kimchi
Kimchi is tasty and tangy, but it is also beneficial for the body.
According to Sushma, kimchi is a rich source of probiotics, which are beneficial bacteria that promote a healthy balance of the gut microbiota.
After analysing 11 studies with over 600 participants, a review published in the Journal of Ethnic Food found that kimchi helped ease symptoms for those with Irritable Bowel Syndrome (IBS).
The researchers further noted that the Korean side dish might help lower cholesterol and body fat, potentially aiding in obesity management.
Not only that, but it also boosts the immune system, which helps prevent bacteria and viruses from making us sick.
Additionally, kimchi is low in calories and fat but loaded with vitamins A and C, as well as minerals like calcium and iron, as per a review published in Frontiers in Microbiology.
Moreover, since kimchi is made with various ingredients, such as garlic and chilli peppers, it contains antioxidants that help combat oxidative stress and inflammation in the body, said Sushma. These can help reduce the risk of serious health conditions such as stroke, cancer, diabetes, and heart disease, according to WebMD.
Does It Help With Weight Loss?
In a very recent study published in the journal BMJ Open, researchers found that men who ate 1-3 servings of kimchi per day had a lower risk of obesity compared to those who ate less.
Additionally, certain types of kimchi, like baechu (cabbage) and kkakdugi (radish), were associated with a lower risk of both general and abdominal obesity in both men and women.
While this could be attributed to the probiotics found in fermented foods like kimchi, more research is needed to fully understand the extent of these effects, as suggested by Sushma. In general, probiotics promote a healthy gut microbiome, which helps regulate metabolism, reduce inflammation, and enhance the absorption of nutrients, contributing to weight management.
However, the study also noted that too much kimchi may not be beneficial and that moderation is key when it comes to consuming it.
Also Read: Best Fermented Foods: Health Benefits Of Consuming Them
Who Should Avoid Eating It?
Here’s when you should eat and avoid kimchi:
- If you have a sensitivity or allergy to any of its ingredients,.
- If you experience digestive issues, some individuals may find spicy or fermented foods to exacerbate symptoms.
Certain side effects also need to be considered and addressed:
- Kimchi can be high in sodium, which may be a concern for individuals with hypertension or those watching their sodium intake.
- Fermented foods can cause gas and bloating in some individuals, particularly if they are not accustomed to consuming them regularly. Start with small amounts and gradually increase them to allow your digestive system to adjust.
Bottomline
Kimchi is rich in probiotics and nutrients, making it a great addition to your diet. It can help improve digestion and also strengthen your immune system, helping you steer clear of infections. However, whether or not it holds weight-loss benefits is still inconclusive and may vary among individuals. While probiotics in kimchi can contribute to a healthier gut microbiome, potentially influencing metabolism and aiding digestion, weight loss results are influenced by a combination of factors, including overall diet and lifestyle. Therefore, it's important to enjoy kimchi as part of a balanced diet, but depending on it completely may not help.