Kimchi is a traditional Korean dish made from fermented, salted vegetables. It can contain a wide variety of ingredients, but most often it contains cabbage and spices such as sugar, salt, onions, garlic, ginger, and chili peppers. Kimchi can offer some potential health benefits, but the fermentation process it goes through also means it can come with some risks.
Before the advances in agriculture and technology, it was difficult to store food for long periods of time without spoiling. Therefore, people have developed food preservation methods to make food last longer.
Fermentation is a process that uses microorganisms and enzymes to make chemical changes in foods that can improve the shelf life of some foods and beverages.
Traditionally, during the fermentation process of kimchi – which can take up to 1 month – kimchi is placed in special jars that they store partially or completely underground.
Some evidence suggests that kimchi may have some health benefits due to its probiotic properties, but there may also be some safety concerns related to the fermentation process.
This article discusses the potential benefits and risks of kimchi and offers tips on how to make it.
The nutritional value of kimchi can vary as there are more than 200 different variations. However, it is generally low in calories and high in nutrients.
Kimchi is also a good source of vitamin A, B vitamins, vitamin C, minerals, fiber, and amino acids.
A 1-cup serving, which is about 150 grams (g), contains about:
- 23 calories
- 1 g protein
- less than 1 g of fat
- 4 g of carbohydrates
- 2 g of fiber
- 2 g of sugar
The abundance of minerals, vitamins, and antioxidants in kimchi can provide important health benefits. For example, some evidence suggests that kimchi may help promote good health and help prevent or control certain diseases.
Some health benefits of kimchi can include the following.
Improved digestion
The method of making fermented foods like kimchi involves a lacto fermentation process that uses the lactobacilli bacteria to break down sugar and starch into lactic acid.
These “good bacteria” are also found in yogurt and are often referred to as probiotics. Eating fermented foods that contain probiotics can help maintain healthy gut flora and reduce the negative symptoms of digestive-related disorders.
Heart health
According to some research, eating kimchi can reduce the risk of heart disease by lowering cholesterol and inflammation.
Inflammation is a contributing factor to metabolic syndrome, which refers to a collection of disorders that go together and increase your risk of heart disease, stroke, and type 2 diabetes. People with risk factors like high cholesterol and chronic inflammation are much more likely to develop heart disease.
Kimchi can also help lower cholesterol levels. In a 2018 study, researchers fed mice a high-cholesterol diet, with some mice given kimchi extract. The mice that ate the kimchi had lower levels of fat in the liver and bloodstream than those who ate only the high cholesterol diet.
Support the immune system
In addition to reducing inflammation, some research suggests that consuming fermented foods like kimchi may also help reshape the gut microbiome and alter and strengthen the immune system.
This is in line with a 2014 mouse study suggesting that eating kimchi may lower levels of the inflammatory marker tumor necrosis factor-alpha, which is typically present at higher levels in the body during infections.
A 2019 test-tube study examining bacteria in kimchi also found that it had immune-boosting effects.
Weight loss
In addition to being low in calories, kimchi can help you lose weight.
A 12-week randomized clinical trial of 114 obese adults suggests that kimchi lactobacillus sakei may help reduce body fat mass and waist size.
Similarly, an 8-week mouse study shows that kimchi may have anti-obesity activity.
Although kimchi has many potential health benefits, it still contains live bacteria. The bacteria that people use to ferment kimchi are harmless. However, kimchi must be properly prepared and stored, otherwise there is a risk of pathogenic bacteria growing during fermentation and storage.
Foodborne pathogens are usually not present in fermented foods. This is because lactic acid typically forms during fermentation, which can help control harmful pathogens that may be present. However, like most foods, kimchi is still vulnerable to these harmful microorganisms.
For the past 10 years, researchers have linked kimchi to outbreaks of Escherichia coli and norovirus. People can minimize their risk of food poisoning by buying kimchi from a reliable retailer and making sure they store it properly.
Another aspect is the high sodium content in kimchi. People at high blood pressure risk may have concerns about the high salt content of this food. However, a 2014 study suggests that consuming kimchi does not increase blood pressure.
Although people can buy kimchi from many grocery stores and Korean markets, they can also make it at home.
It can be safe to make kimchi at home, but people must follow proper hygiene practices to prevent contamination from spoilage or harmful bacteria. This includes washing your hands properly, using clean equipment, and cleaning the surfaces during all prep steps.
How to safely prepare kimchi at home:
- Prepare cabbage:
- Rinse off the cabbage and dispose of any spoiled or damaged areas.
- Quarter the cabbage and remove the core.
- Then chop those quarters into 2-inch pieces.
- Salt cabbage:
- In a large mixing bowl, prepare a salt water solution consisting of half a cup of salt and 1 gallon of cold water.
- Briefly dip the cabbage in the salt water solution, then pour away the salt water.
- Put the cabbage in a bowl. Sprinkle some salt on top, then massage it into the cabbage.
- Let the cabbage sit for 3–6 hours at room temperature.
- Rinse the cabbage three to four times with cold water and then place in a colander for 30 minutes.
- Prepare the spices:
- Add sweet rice flour to half a cup of water in a saucepan. Bring to a boil and set aside to cool.
- Clean, peel and finely chop the garlic and ginger. Mix with the cooled sweet rice flour paste and add Korean red pepper powder.
- Clean and peel the radish, spring onions and Asian pears. Cut into matches about 1 inch long.
- With clean hands, mix the seasoning paste and vegetables in a large mixing bowl.
- Then mix in the fish sauce to make a vegetable paste.
- Combine the cabbage with the spicy vegetable paste, rub together and mix thoroughly.
- Pack the container:
- Pack the kimchi tightly in the container, minimizing air pollution and promoting brine formation.
- Fill the container about two-thirds full with kimchi and seal it tightly.
- If you use jars, close them with your fingertips. When using pouches, squeeze out excess air.
- Fermentation:
- Place the kimchi in the refrigerator to let it ferment slowly for 3-4 days. This may be preferable, especially in hot weather.
- Alternatively, place the closed container in a well-ventilated place with a relatively constant room temperature.
- Ferment for only 1-2 days at room temperature and try daily until the desired taste and texture are achieved.
- Storage:
- People can now keep the kimchi in the refrigerator. It is important to cover it tightly to minimize exposure to air. Kimchi can turn sour and spoil over time.
- Discard the kimchi if there is any sign of mold or if it develops a strong, offensive odor.
The full recipe and all the necessary ingredients can be found here.
Kimchi is a versatile dish that can be added to many meals. People can eat it as a side dish, use it as an ingredient in other meals, or eat it on its own.
Although individuals can cook kimchi, keep in mind that heating fermented foods can begin to kill the healthy probiotics. So, to get the health benefits, it’s best to add kimchi at the end of the cooking process.
Some ways people can enjoy kimchi are:
- served on potato pancakes
- used as a filling in an omelette
- stirred into homemade fried rice
- used in burritos and Korean tacos
- with noodle dishes such as ramen, udon and soba. added
- for seasoning soup broth
Kimchi is a Korean food that typically consists of fermented cabbage and various spices. It is an easy addition to most meals. Because of the probiotics, vitamins, and minerals it contains, it can offer some health benefits.
However, if a person cooks or stores kimchi incorrectly, it can contain harmful bacteria that can make people sick. Although kimchi can be made at home, it is often available at many grocery stores.
