That saucy cabbage we know as kimchi may help you in your weight loss journey. (Representational image via Canva)
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.
Why kimchi?
Kimchi is a staple Korean side dish made from cabbage, radish, scallions and other vegetables that are left to ferment with a blend of spices and seasonings. The result of this multi-day fermentation process is a fiery, tangy, crunchy food that has been gaining popularity worldwide due to its numerous health and nutritional benefits.
It is rich in fibre and gut-nourishing bacteria that improves gut health, reduces fat storage, is high in antioxidants that reduces inflammation, lowers cholesterol and blood pressure, prevents cancer while boosting immunity. Besides, kimchi is flavourful but low-calorie and bulky with a high satiety value. This makes it easier for you to keep to healthier portion sizes, which can help you manage your weight.
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The process of fermentation not only gives kimchi its signature sour taste but also helps boost the bioavailability and probiotic content of many vitamins and nutrients. The cabbage and vegetables used in kimchi provide immune-boosting vitamin C, vitamin K which is necessary for blood clotting, iron for healthy red blood cells and energy levels, and more. The probiotic bacteria created by the fermentation aids digestion.
Which fermented food in India are similar to kimchi
There are many traditional Indian foods that utilise the process of fermentation as well. Incorporating more of them can add to diversity and help you keep to your weight management goals.
📌 Idli/Dosa — The fermented lentil and rice batter used to make the popular South Indian breakfast foods contains micro-organisms that are beneficial for gut health.
📌 Sourdough Bread — Sourdough bread gets its distinct tangy flavour from allowing natural yeasts to ferment the dough before baking. This fermentation makes its nutrients more bioavailable and easier to digest.
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📌 Yogurt and buttermilk — These are already a nutritional daily staple for many. Fermenting dairy is an effective probiotic, enhancing the good bacteria.
📌 Fermented Rice — Allowing rice to ferment before cooking increases its nutritional content, as with idli dosa batter.
📌 Sour Pickles — Fruits and vegetables like lime, mango and gongura leaves are often pickled using lactic acid fermentation, which enhances flavour and nutrients. Adding small portions of these probiotic-rich pickles alongside meals can boost digestive health.
📌 Kanji — This is a drink made from fermenting vegetables like beets, carrots and cabbage and comes closest to kimchi.
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The process of fermentation acts almost like pre-digestion, making foods more nutritious and bioavailable to our bodies. That’s why a bit of pickle has always been served with every Indian meal.
