As per World Health Organization (WHO) 2022 report, 1 in 8 people in the world are living with obesity. The erratic lifestyle routine and dietary habits have resulted in the rise of obesity around the world and that is the reason there is a huge demand for fitness schedules and dietary plans to help reduce it. And that has resulted in the latest findings by the World Institute of Kimchi which says that kimchi can help substantially reduce obesity and body fat. Let us find out what the study says and other benefits of this Korean dish.
What is Kimchi?
Kimchi is a traditional Korean fermented dish made primarily from cabbage, radishes, and other vegetables, seasoned with spices, garlic, ginger, and chili pepper. It is known for its spicy, tangy, and savory flavor and is often served as a side dish or used in soups, stews, and fried rice.
The study
As per the report published by the Journal of Functional Foods titled, Effects of kimchi consumption on body fat and intestinal microbiota in overweight participants: A randomized, double-blind, placebo-controlled, single-center clinical trial, Kimchi, a traditional Korean fermented food is said to be rich in lactic acid bacteria, which may alter gut microbiota composition.
As per the report, for the study, 90 participants enrolled, and they consumed 3000 mg of spontaneously fermented kimchi powder (S-K) or starter-fermented kimchi powder with Leuconostoc mesenteroides KCKM0828 (LMS-K) daily for 12 weeks, while the placebo group consumed lactose.
The finding
The study mentioned that kimchi as a food rich in lactic acid bacteria, probiotic, and phytochemicals can help reduce obesity. It also mentioned that it helps in fermentation of dietary fibre, production of metabolites, maintenance of microbial balance, and helps boost overall metabolism as well. It is said to lower the body fat mass and triglyceride levels too.
As per the World Institute of Kimchi, the preclinical study and clinical trials have systematically verified the anti-obesity effects of kimchi, and present scientific evidence that would help to make the excellent properties of kimchi widely known, thereby laying the foundation for the growth of kimchi as a health food well recognized around the world.
Other benefits of Kimchi
Let us also take a look at other benefits of consuming kimchi on a regular basis
Rich in nutrients
Kimchi is said to be rich in vitamins A, B, and C, iron, and calcium, that help support overall health and bone strength.
Rich in probiotics
The fermentation process of making kimchi helps produce lactic acid bacteria, which further helps promote a healthy gut microbiome and improves digestion.
Boost immunity
It is said to be rich in vitamin C and antioxidants, that helps strengthen the immune system and help fight infections.
Good for heart health
The rich amount of lactic acid bacteria found in kimchi may help reduce cholesterol levels and improve heart health.
Aid weight loss
It is low in calories but high in fiber, which helps you keep fuller for longer, aiding weight management and weight loss.
Anti-inflammatory Properties
The use of ingredients like garlic and ginger is said to make it anti-inflammatory and have antioxidant effects, which help reduce inflammation.
Enhance skin health
The probiotics and vitamins in kimchi may promote clear skin and reduce signs of aging, fine lines, and wrinkles.
May reduce cancer risk
It is said that the presence of bioactive compounds and antioxidants in kimchi help neutralize free radicals and potentially reduce the risk of certain cancers.
How make Kimchi at home
Ingredients
1 Napa cabbage, 1/4 cup sea salt, 4–5 cups water, 1 medium radish, 4–5 green onions, 1 tablespoon sugar
For the Kimchi Paste:
3 tablespoons gochugaru, 5–6 garlic cloves, 1-inch ginger, 2 tablespoons fish sauce or soy sauce, 1–2 tablespoons water
Method
Cut the cabbage lengthwise into quarters and then let them sit in salt water for 1-2 hours. Rinse the cabbage thoroughly 3–4 times to remove excess salt. To prepare the Kimchi paste, mix gochugaru, garlic, ginger, fish sauce/soy sauce, and sugar in a bowl. Add water if needed to form a smooth paste. Next, mix the radish and green onions with the drained cabbage. Combine them well and transfer the kimchi into a sterilized jar, pressing down to remove air pockets. Seal the jar and leave it at room temperature (away from direct sunlight) for 1–2 days. Your homemade kimchi is ready. Enjoy!
Source Homevior.in
