Weight loss is easier with kimchi, says study: What are our fermented superfoods? (2024)

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Weight loss is easier with kimchi, says study: What are our fermented superfoods? ›

That saucy cabbage we know as kimchi may help you in your weight loss journey with a new study in BMJ Open suggesting that three servings of it in a day is linked to a lower rate of obesity, particularly abdominal or belly fat.

Fresh and fermented kimchi are both low in calories and may boost weight loss ( 49 ). A 4-week study in 22 people with excess weight found that eating fresh or fermented kimchi helped reduce body weight, body mass index (BMI), and body fat. Additionally, the fermented variety decreased blood sugar levels ( 50 ).

Along with fiber, vitamins, and minerals, kimchi contains natural probiotic bacteria. If you eat them regularly, the probiotics in fermented foods can be beneficial to your gut microbiome. Studies suggest that eating kimchi on a daily basis could help to improve some digestive problems.

Recent research shows that probiotics from fermented foods may have a significant impact on heart health by slowing the development of plaques that lead to heart disease. Further, fermented foods can help reduce CVD risk by helping to reduce LDL cholesterol, blood pressure, and total cholesterol.

Regular consumption of fermented foods has been associated with a variety of health benefits (although some health risks also exist), including improved digestion, enhanced immunity, and greater weight loss, suggesting that fermented foods have the potential to help in the design of effective nutritional therapeutic ...

Kimchi. Kimchi is a delicious, crunchy, tangy, and spicy Korean cuisine made of seasoned, salted, and fermented Napa cabbage and Korean radish. Due to fermentation, Kimchi comes loaded with friendly bacteria and probiotics that aid digestion, reduce belly bloating, and help flatten the tummy.

Generally, kimchi is safe for most people unless you have a specific allergy to any of the ingredients. It may also cause some unpleasant side effects such as gas and bloating if you're not used to fermented or high-fibre food.

Kimchi spoilage and over-fermentation

It will continue to ferment at a cool temperature. If kimchi over-ferments, it will have a very vinegary odor and taste. It is not pleasant to eat raw, so it is often used for soups and stews. If any fermentation gets soft and slimy, then it is a sign of spoilage.

Generally speaking, if your gut is in good shape and your body typically responds well to fermented foods, eating them on an empty stomach should be completely fine. “Fermented foods are typically fine to eat on an empty stomach since they help to support digestion,” Greenfield says.

Kimchi is a fermented food, so it contains healthy probiotics, such as the same lactic acid bacteria found in yogurt and other fermented dairy products.

Is kimchi or sauerkraut better for you? ›

The nutritional value of sauerkraut, kimchi, and pickles

Sauerkraut, for example, is a rich source of vitamin C and K, as well as fiber. Kimchi, a Korean staple, contains vitamins A, B, and C, and is believed to have anti-inflammatory properties.

It's in line with previous research with similar findings–that kimchi intake is associated with a lower risk of obesity and may help reduce body weight and waist size.

Eating more radish kimchi (kkakdugi) was associated with less abdominal obesity in both men and women. However, people who ate five or more serves of any type of kimchi weighed more, had a larger waist sizes and were more likely to be obese.

Probiotics may help you lose weight and belly fat

In particular, studies have found that certain strains of the Lactobacillus family can help you lose weight and belly fat. In one study, eating yogurt with Lactobacillus fermentum or Lactobacillus amylovorus reduced body fat by 3–4% over 6 weeks (29).

Overall, however, kimchi is hugely beneficial as part of a healthy diet, thanks to the good it can do for your gut, the fact that it counts as part of your five a day, and — most importantly — is extremely delicious.

Additionally, Kimchi is a source of essential vitamins such as vitamin C and some B vitamins. Vitamin C plays a crucial role in collagen production, a protein that maintains our skin's firmness and youthfulness. The minerals in Kimchi also contribute to maintaining healthy skin.

Research shows that the multiple strains of bacteria (such as Leuconostoc mesenteroides, Lactobacillis brevis, and Lactobacillis plantarum) found in kimchi and sauerkraut, along with nutrients in cabbage are highly effective in helping the body detox from pesticides and other toxins.

Kimchi is a healthy food option. It is low in calories and high in many key nutrients. The process of making it gives it a high amount of good bacteria known as probiotics.