This is the Asian “superfood” that could reduce the risk of developing obesity

Kimchi is an iconic dish of Korean cuisine that has gained worldwide fame. not only for its explosive flavor, but also for its countless health benefits. This fermentation of vegetables, usually Chinese cabbage, seasoned with a unique blend of spices and seasonings, is more than a delicious side dish: it’s a “superfood” loaded with health-promoting nutrients and probiotics digestive and strengthen the immune system.

A new study revealed that Eating up to three servings of kimchi per day could reduce the risk of developing obesity in men. Additionally, radish kimchi is associated with a lower prevalence of abdominal obesity in both men and women, according to a new study. The results were published in the journal BMJ Open.

Researchers surveyed more than 115,000 Koreans to find out how often they ate certain foods, ranking them as up to three times a day. Height, weight and waist circumference were also measured.

Researchers from Chung Ang University, the Korean National Cancer Center and the World Kimchi Institute, found that Korean men who consumed more kimchi had an 11% lower prevalence of obesity compared to less than one serving per day.

In men, three or more daily servings of baechu kimchi (Chinese cabbage kimchi) were associated with a 10% lower prevalence of obesity and abdominal obesity compared with less than one serving per day.

In women, two to three daily servings of this type of kimchi were associated with an 8% lower prevalence of obesity. while one to two servings were associated with a 6% lower prevalence of abdominal obesity.

Additionally, consuming lower-than-average amounts of kkakdugi kimchi (radish kimchi) was associated with an approximately 9% lower risk of obesity in both sexes.

Studies have already been published confirming the health benefits of kimchi. From improving cardiovascular health to reducing cancer risk, regular consumption of this fermented dish has been linked to various positive health effects.

The key is in the fermentation. Kimchi is obtained by fermenting foods, which produce beneficial bacteria that promote healthy intestinal flora. These bacteria not only help improve digestion and absorption of nutrients, but they also strengthen the immune system, reduce inflammation, and may even have positive effects on mental health.

Additionally, kimchi is rich in vitamins A, B and C, as well as minerals such as calcium, iron and selenium. Kimchi is low in calories and high in fiber, making it a healthy option for those trying to lose weight. or maintain a healthy weight. The fiber found in kimchi may help increase feelings of fullness and reduce appetite, which may lead to a decrease in total calorie intake.

Some studies suggest there is a link between gut health and mental health, and that probiotics may play a role in emotional well-being. Eating kimchi and other fermented foods can help maintain a healthy balance of gut bacteria, which can have positive effects on mood and cognitive function.

“Kimchi is also being studied for its potential role in brain health and memory preservation. Your enteric nervous system is located in the gut, so what’s good for the gut is also good for the brain. “It’s all connected,” he said Health Line Samantha Cassetty, MS, RD, nutrition and wellness expert and co-author of Sugar Shock.

But you shouldn’t go too far. The authors expressed concern about the high levels of sodium in kimchi and the high salt consumption that already exists in society. So if you are considering adding kimchi to your diet, reduce your sodium intake by choosing less processed foods, limiting the use of salt in your cooking, favoring whole foods and especially vegetables that contain potassium because they help counteract the effects of sodium. said.

Regarding the limitations of the study, the authors acknowledged that it is observational, so it cannot establish cause and it is difficult to know the specific impact of kimchi on weight loss. Additionally, since only Koreans were surveyed, the results cannot be generalized to populations in other regions of the world.

Although kimchi is a typical Korean food, it is becoming increasingly popular in the West. Kimchi has a distinctive and complex flavor that is difficult to describe precisely. To get an idea It has a fermented and slightly acidic flavor, with a spicy and salty touch.

As it is not a common flavor that we Chileans are accustomed to, it can be difficult to incorporate into meals. If you want to start slowly, you can try it at any Korean food restaurant. You can also buy prepared meals in Asian food stores, such as Patronato, or even in some supermarkets. In addition, there are Instagram accounts that prepare them. Some accounts are: @the_fermentist @astro.fermentista @Leefood_spa

However, some prefer to prepare it at home, as is Korean tradition. If you want to cook, here are the steps:

• 1 large Chinese or napa cabbage (available in Asian stores)
• 1/4 cup sea salt
• 4 cups of water
• 1 large carrot, cut into thin strips
• 4 green onions, cut into 2 to 3 inch pieces
• 4 cloves of garlic, minced
• 1 piece of fresh ginger (about 5 cm), peeled and chopped
• 3 tablespoons Korean chili paste (gochujang, available in Asian stores)
• 2 tablespoons fish sauce (optional, for a more authentic flavor)
• 2 tablespoons of sugar
• 1 tablespoon rice flour (optional, to thicken the sauce)
• 1 cup of filtered water

• Quarter the bok choy lengthwise and remove the core. Then cut it into large pieces and place it in a large bowl. Dissolve the salt in the water and pour over the cabbage. Let sit for at least 2 hours, turning occasionally to make sure all the pieces of cabbage are well salted.
• While the cabbage is soaking, prepare the seasoning paste. In a food processor, blend garlic cloves, ginger, Korean chili paste, fish sauce (if using), sugar, and rice flour (if using) until smooth. .
• Once the cabbage has rested in the brine, rinse it well under cold water to remove excess salt. Drain well and place in a large bowl.
• Add the carrots, green onions and seasoning paste to the cabbage and mix everything well so that all the ingredients are coated in the seasoning paste.
• Transfer kimchi mixture to clean, sterilized glass jars, pressing firmly to eliminate air spaces. Pour a little filtered water over the top of the jars to ensure the ingredients are completely submerged.
• Cover the jars with tight-fitting lids and let them ferment at room temperature for 1 to 2 days. After this time, you can refrigerate the kimchi to stop the fermentation process and enjoy it according to your taste preferences.

And that’s all! You now have your own homemade kimchi ready to enjoy. Remember that kimchi will continue to ferment in the refrigerator and its flavor will become more sour over time. Enjoy it as a side dish, in salads, in sandwiches or as an ingredient in your favorite dishes.