Kimchi is a traditional Korean preparation made mainly from vegetables such as cabbage and radish, which undergo a fermentation process. The vegetables are salted and then preserved in jars with seasonings like chili, garlic, ginger, and onion. The result is a unique flavor experience, slightly sour, mildly tangy with umami notes. And as for the spiciness, it can range from mild to intense, depending on the ingredients.
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But beyond its flavor, much of the interest that kimchi has sparked has to do with what happens during fermentation. “Nutritionally it is very interesting because it combines fiber, nutrients, and bioactive compounds from the vegetables with live microorganisms, mainly lactic acid bacteria, which develop during fermentation,” explains Trinidad Völker, nutritionist and founder of La Fermentista.
Chef Heinz Wuth, known on social media as @cienciaycocina, has also explained the process behind this preparation. “By removing the air, anaerobic fermentation is generated. The bacteria transform fibers and starches into lactic acid, which lowers the pH and preserves it naturally,” he points out.
Precisely because of this process, one of the aspects most studied is its possible relationship with the gut microbiota. Trinidad explains that many of the lactic acid bacteria present in kimchi have been researched for their probiotic potential. However, the quantity and variety of live microorganisms contained in a fermented food can change depending on its preparation, the fermentation process, and storage conditions.
“Kimchi has a particularly interesting combination for our microbiota: it provides plant fiber and live microorganisms in the same food. In fact, various studies have observed that its consumption can generate changes in the composition and activity of the gut microbiota,” says Trinidad.
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Its possible relationship with other health indicators has also been investigated. As occurred in a study published in BMJ Open that analyzed the association between kimchi consumption and obesity in more than 115,000 Korean adults. The results showed that daily consumption of this food is associated with a lower risk of obesity, especially in men. Specifically, cabbage kimchi showed benefits against general excess weight, while radish kimchi was linked to a reduction in abdominal fat in both sexes. “This could be related to different components of kimchi, such as its fiber, its lactic acid bacteria, and other bioactive compounds,” says the nutritionist.
And its potential impact is not limited to the gut. There is also research that has explored its relationship with some cardiovascular risk factors. A clinical trial conducted in adults observed that kimchi consumption was associated with improvements in some lipid profile indicators, including total cholesterol and LDL.
In summary, although it is not a new food and we have been talking about the benefits of fermented foods for a while, what is more recent is the number of studies that explain much of the interest kimchi currently generates. An ancient preparation that, besides flavor, can provide benefits to our diet.
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