By Heather Huang
Fermented foods were created and eaten by people all around the world for centuries. Foods such as pickles, bread, and yogurt were household staples. It primarily started out as a way to preserve food so that people could eat foods year round. For example, when crops were scarce during harsh winters, fermenting foods would be an easy way to ensure that people still had food to eat. Fermentation also created new flavor profiles for foods like the slight sour taste of sourdough. But soon, people discovered the benefits of fermented foods and now, they can’t stop talking about it! Fermented foods have the benefits of probiotics and are great superfoods to add to your everyday diet.
What is fermentation?
Fermentation uses bacteria or yeast to breakdown the sugars and proteins in our foods. This process occurs without oxygen and creates lactic acid, carbon dioxide and alcohol. The lactic acid prevents food from spoiling by acting as a preservative. It can also create foods that are more digestible. Most cheeses are better tolerated by lactose-intolerant people because some of the lactose in the milk is fermented. Yogurt and kefir are also examples of low lactose products that lactose intolerant people can enjoy in moderate amounts.
Fermentation also encourages good bacteria (or probiotics) to grow in your gut. It may sound scary to eat something that helps bacteria grow, but our gut is already a home for all kinds of bacteria. However, these probiotics or good bacteria help keep our digestive systems healthy and functioning.
What are the benefits of fermented foods?
1. Help Weight Maintenance
Fermented foods can help people maintain a healthy weight. A study showed that people who consumed kimchi had a decrease in body weight, BMI and waist circumference. Another study showed that people who ate fermented dairy products such as yogurt had less weight gain. This benefit of weight maintenance can also prevent obesity.
2. Reduce inflammation
We all hear that inflammation is bad but what does that really mean? Inflammation in the body can put us at higher risk for heart disease, cancer, and other illnesses. Luckily, fermented foods help prevent inflammation. It helps regulate genes that are related to inflammation to keep inflammation at bay. This also means that it can help with gut issues such as inflammatory bowel disease or inflammatory bowel syndrome(IBS).
3. Reduce risk of heart disease
Some fermented foods are shown to reduce blood pressure. Also, they also help with factors that contribute to heart disease. These factors include inflammation and weight maintenance, as previously discussed.
4. Reduce risk of diabetes
Research shows that kimchi may have the ability to decrease insulin resistance and increase insulin sensitivity. These factors are critical, especially for those who are at risk for or diagnosed with Type 2 Diabetes.
5. Improve mood
The gut and the brain are connected in what’s called the gut-brain axis. Certain neurons in the gut can target the brain directly. This means that foods that we eat can have an impact on our brain! One study showed how eating fermented foods helped prevent depression and anxiety in animals. However, further human testing needs to be conducted.
Examples of fermented foods
Gochujang: Korean fermented red pepper paste. This paste is very commonly used in traditional korean dishes such as soon tofu, dukbokki, and bimbimbap. You can add a little to sauteed vegetables to give it a kick of flavor!
Kefir: Fermented dairy drink that’s made by adding kefir grains to milk. Some brands that sell kefir include Lifeway and Green Valley Organics.
Kimchi: Korean spicy fermented cabbage. Kimchi is often incorporated in Korean meals as banchan, or small side dishes. It’s a great addition to your traditional stir fry or buddha bowl.
Kombucha: A fermented, slightly carbonated sweet and sour tea. Also known as “mushroom tea” that’s made by fermenting a SCOBY (symbiotic colony of bacteria and yeasts) in sweetened tea. Brands that sell kombucha include Kevita, Health-ade, Humm, and Brew Dr.
Natto: Fermented soybeans. Natto is a common Japanese breakfast food that is generally served over rice. It’s often mixed with a little bit of japanese mustard and soy sauce to provide a savory flavor.
Pickles: Fermented cucumbers. Pickles can range depending on the culture! American pickles include dill pickles and bread and butter pickles. However, other cultures such as China have their own version of pickled cucumbers. American pickles can be great with sandwiches. Whereas chinese pickles are great with rice porridge.
Rejuvelac: Fermented beverage made from sprouted grains. A company that produces rejuvelac is rejuvenation company.
Sauerkraut: Pickled cabbage with German origins. Has a sour taste that goes well in wraps and with pork chops.
Tempeh: Fermented soybean product that binds soybeans. Tempeh has become a star ingredient in vegan cuisine. It’s commonly used as fake bacon and mimicking other meats. However, it’s also great in tacos, curry, and salads.
Yogurt: A fermented dairy product made from milk. Yogurts are sold in a variety of forms and flavors. It is a common breakfast food that goes great with granola and fruit.
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