Kimchi can provide some potential health benefits, but the fermentation process it undergoes also means that it may come with some risks.
Kimchi is a traditional Korean dish that consists of fermented, salted vegetables. It can contain a variety of ingredients but most often includes cabbage and seasonings such as sugar, salt, onions, garlic, ginger, and chili peppers.
Before advances in agriculture and technology, it was difficult to store food for long periods of time without spoilage. Therefore, people developed food preservation methods to keep food for longer.
Fermentation is a process that utilizes microorganisms and enzymes to create chemical changes in food 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 — people place kimchi in special jars that they partially or totally store underground.
Some evidence suggests that kimchi may possess 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 possible benefits and risks of kimchi and provides tips on how people can prepare it.
The nutritional content of kimchi can vary due to it having more than 200 different variations. However, it is generally low in calories and rich in nutrients.
A 1-cup serving, which amounts to approximately 150 grams (g), contains around:
The abundance of minerals, vitamins, and antioxidants present in kimchi can provide important health benefits. For example, some evidence suggests that kimchi may help promote good health and may help prevent or control certain conditions.
The method of producing fermented foods such as kimchi involves a lacto-fermentation process that uses the Lactobacilli bacteria to break down sugar and starches into lactic acid.
These “good bacteria” are also present in yogurt, and people often refer to them as probiotics. Eating fermented foods containing probiotics can help maintain healthy gut flora and reduce the negative symptoms of digestion-related conditions.
According to some research, kimchi consumption may reduce the risk of heart disease by lowering cholesterol and inflammation.
Inflammation is one contributing factor to metabolic syndrome, which refers to a cluster of conditions that occur together to increase the risk of heart disease, stroke, and type 2 diabetes. People with risk factors such as high cholesterol and chronic inflammation are much more likely to develop heart disease.
Kimchi may also help lower cholesterol. In one 2018 study, researchers fed mice a high cholesterol diet, with some mice receiving kimchi extract. The mice consuming the kimchi had lower fat levels in the liver and circulating blood than those only consuming the high cholesterol diet.
In addition to reducing inflammation, some research suggests that eating fermented foods such as kimchi can also help remodel the gut microbiome and alter and strengthen the immune system.
This is consistent with a 2014 mouse study that indicates that consuming kimchi can lower levels of the inflammatory marker tumor necrosis factor-alpha, which is typically present in higher levels in the body during infections.
A 2019 test-tube study investigating bacteria in kimchi also notes that it possesses immune-enhancing effects.
A 12-week randomized clinical trial in 114 adults with obesity suggests that Lactobacillus sakei derived from kimchi might help reduce body fat mass and waist circumference.
Similarly, an 8-week mouse study indicates that kimchi may exhibit anti-obesity activity.
Although kimchi may exhibit many potential health benefits, it still contains live bacteria. The bacteria that people use to ferment kimchi are safe to consume. However, people must prepare and store kimchi correctly, or there may be a risk of pathogenic bacteria growth during fermentation and storage.
Foodborne pathogens are not typically present in fermented foods. This is because lactic acid typically forms during fermentation, which can help control any harmful pathogens that may be present. However, like most foods, kimchi is still vulnerable to these harmful microorganisms.
In the past 10 years, researchers have linked kimchi to outbreaks of both Escherichia coli and norovirus. People can minimize the risk of food poisoning by buying kimchi from a reliable retailer and ensuring that they store it correctly.
Another consideration is the high sodium content in kimchi. People at risk of high blood pressure might have concerns about the high salt content of this food. However, one 2014 study suggests that eating kimchi does not increase blood pressure.
Although people can purchase kimchi at many grocery stores and Korean markets, they may also consider preparing it at home.
It can be safe to make kimchi at home, but people must follow proper sanitation practices to prevent contamination by spoilage or harmful bacteria. This will involve proper hand-washing, using clean equipment, and cleaning surfaces throughout all preparation steps.
Kimchi is a versatile dish that people can add 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 any fermented foods can start to kill off the healthy probiotics. So, to retain the health benefits, it is best to add kimchi in at the end of the cooking process.
Kimchi is a Korean food that typically consists of fermented cabbage and various seasonings. It is an easy addition to most meals. Due to the probiotics, vitamins, and minerals it contains, it may provide some health benefits.
However, if a person incorrectly prepares or stores kimchi, it may contain harmful bacteria that can make people ill. Although people can make kimchi at home, it is often readily available in many grocery stores.
Your kimchi should be safe. Fermentation has so many variables, and every batch is different. On your first batch, it was probably warmer and fermented quicker. If the second batch had more product, drier cabbage, or less liquid, fermentation could have been slower.
Inflammation is one contributing factor to metabolic syndrome, which refers to a cluster of conditions that occur together to increase the risk of heart disease, stroke, and type 2 diabetes. People with risk factors such as high cholesterol and chronic inflammation are much more likely to develop heart disease.
Another consideration is the high sodium content in kimchi. People at risk of high blood pressure might have concerns about the high salt content of this food. However, one 2014 study suggests that eating kimchi does not increase blood pressure.
A 2019 test-tube study investigating bacteria in kimchi also notes that it possesses immune-enhancing effects.
The method of producing fermented foods such as kimchi involves a lacto-fermentation process that uses the Lactobacilli bacteria to break down sugar and starches into lactic acid.
Although kimchi may exhibit many potential health benefits, it still contains live bacteria. The bacteria that people use to ferment kimchi are safe to consume. However, people must prepare and store kimchi correctly, or there may be a risk of pathogenic bacteria growth during fermentation and storage.
Its also low calorie, high fiber, packed with healthy probiotic bacteria, and full of vitamins A and C and iron.
But many “newbies” worry about bacteria and the fermentation process. Its important to note that making kimchi isnt at all the same as the canning process, which can create an environment for dangerous bacteria if not done perfectly. In fact, with kimchi, its the fermentation itself that grows the healthy probiotic bacteria (lactobacilli) that alleviate digestive problems.
The key to making kimchi, much like making sauerkraut or dill pickles, is salt. Soaking the cabbage in a salty brine kills off any harmful bacteria and leaves behind the good bacteria. The good bacteria convert sugars into lactic acid, which gives the kimchi its tangy flavor. The other ingredients are your choice, and you can find hundreds of traditional and non-traditional recipes online.
Financially, making kimchi at home makes good sense, especially if you make it in bulk. A typical 15-ounce jar of kimchi costs about $8.99, which is about 60 cents per serving. However, if you make a gallon at home, your cost is about $15.66 and averages out to 12 cents a serving [source: The Kitchn]. Not bad!
As you can imagine, Americans are jumping on the kimchi wagon with gusto. And in this age of GMOs and organics, many people would rather make their kimchi at home than purchase it at the store. Is this a good idea? Lets take a look.
How To Make Kimchi At Home…Easy Mode
FAQ
Is homemade kimchi safe to eat?
Is it worth it to make your own kimchi?
How do you ferment kimchi safely?
How do I know homemade kimchi won’t make bad bacteria?
Can You Make your own kimchi?
That said, this basic recipe calls for the following ingredients: Ultimately, you and your family can make kimchi your own. Rely on your own sense of smell and taste and you’ll end up with a fine batch. Two words of caution from my mother-in-law, however: too much garlic can make the kimchi bitter, and too much ginger can make it sticky.
How much does kimchi cost?
Let’s take a look. Financially, making kimchi at home makes good sense, especially if you make it in bulk. A typical 15-ounce jar of kimchi costs about $8.99, which is about 60 cents per serving. However, if you make a gallon at home, your cost is about $15.66 and averages out to 12 cents a serving [source: The Kitchn ].
How to make winter kimchi?
Chop and mix the minor ingredients, with shredded radish stuffed between the salted cabbage leaves. Pack the Kimchi in an earthen jar, Onggi or Dok and bury it in the ground and press it with a stone in order to submerge them in the juice. Ferment the Winter Kimchi for 1-2 months. Flow chart of Kimchi making process.
How do you make homemade kimchi?
If you love kimchi/kimchee, then you will want to make this homemade kimchi because it’s so much more cost-effective to make at home than to get at the store! Place cabbage in a very large bowl. Mix together sea salt and water and stir until sea salt has dissolved. Pour over cabbage and mix together with your hands. Let sit for 1.5-2 hours.