- Due to the observational nature of the study, it is difficult to determine the specific influence that kimchi has on weight loss.
- There are a multitude of health benefits associated with kimchi, including increases in antioxidant levels, improvements in gastrointestinal health, reductions in inflammation, and enhancements to the immune system.
- If you want to increase the amount of kimchi you consume, you can add it as a topping to many of your favorite foods. This will give the dish a more spicy or crunchy flavor.
By consuming up to three servings of kimchi daily, men may reduce their likelihood of becoming obese. Furthermore, according to a recent study, radish kimchi is associated with a lower frequency of abdominal obesity in both men and women. This finding holds for both genders.
The participants filled out a questionnaire that consisted of 106 questions about eating frequency, in which they indicated the frequency with which they consumed particular foods, ranging from never to three times per day. Measurements were taken of the individual’s height, weight, and waist circumference.
A reduction in the prevalence of obesity by 11% was found to be connected with the consumption of up to three servings of total kimchi per day, in comparison to the consumption of less than one dish per day.
To put that into perspective, men who had three or more servings of baechu kimchi daily had a 10% lower prevalence of obesity and a 10% lower prevalence of abdominal obesity in comparison to men who consumed only one serving.
When it comes to women, consuming two to three servings of baechu kimchi (also known as napa cabbage kimchi) daily was connected with an 8% lower prevalence of obesity. On the other hand, consuming one to two servings per day was associated with a 60% lower incidence of abdominal obesity.
In addition, research has shown that consuming quantities of kkakdugi kimchi (cubed radish kimchi) that are below the average has been associated with a 9% reduction in the incidence of obesity in both men and women.
The Dangers of Obesity and Kimchi
According to Samantha Cassetty, MS, RD, a nutrition and wellness expert who is also a co-author of Sugar Shock, “This is an observational study, so it does not show that eating kimchi reduces the risk of obesity.” On the other hand, it suggests that there is a connection between the two, which increases the possibility. Previous research has revealed that consuming kimchi reduces the risk of obesity and may also assist in reducing body weight and waist size. This finding is in line with the findings of those prior studies. However, because the research was conducted solely on Korean participants, the correlation between kimchi and the prevention of obesity might not apply to other populations.
Cassetty continued by stating “If you want to try this, it’s healthy for most people; however, kimchi is high in sodium, and most people are already overdoing it.” Find ways to reduce the amount of sodium you consume by replacing highly processed meals with entire foods, particularly plant foods. These foods include potassium, which helps counteract the effects of salt, and you can find these foods by replacing them with complete foods.”
A reduction in waistline was not connected with merely eating more kimchi, according to the findings of this study, which is another important point to bring up.
Cassetty continued by being quoted as saying, “The authors note that this may be because kimchi is typically consumed with rice.” “So, higher intakes might come with eating more in general, particularly more ultra-processed foodsTrusted Source, which is also linked with higher rates of obesity.”
Because this is an observational study, it is challenging to ascertain the degree to which kimchi was responsible for the reduction in body weight. There are many other aspects to take into consideration, including the lifestyle and nutrition taken in general.
Natalie Rizzo, MS, RD, the author of Planted Performance, noted that Kimchi is created from pickled cabbage, which is a healthy cruciferous vegetable that contains fiber, vitamin C, and vitamin K. Kimchi is made from cabbage. “Kimchi is made by fermenting cabbage, so it contains ‘good’ bacteria, or probiotics.” The researchers that conducted this study have a presumption that the bacteria strains found in kimchi contribute to weight loss. However, because this study is an observational one, it is not feasible to determine whether the weight loss is due to the bacteria strains or to something else.”
Furthermore, because “kimchi is a low-calorie food, eating it may help you reduce your calorie intake and lose weight.” “Because it is high in fiber, it may help keep you full without adding many calories to your meal,” according to Rizzo.
Kimchi’s Positive Effects on Health
Fermented foods, such as kimchi, contain a high concentration of bacteria that are healthy for the gut and support the growth of organisms that are considered to be beneficial to the gut microbiome. According to Cassetty, this ecosystem plays a contributing role in the regulation of a wide range of biological activities, such as the regulation of mood and weight, levels of cholesterol and blood pressure, inflammation, and immune function.
Consuming kimchi can assist in re-establishing a healthy balance of gut flora, which encourages the growth of beneficial bacteria while removing harmful bacteria from the gut.
“Because of its role in your gut microbiome, kimchi may promote better gut and heart health,” according to Cassetty. Kimchi is also being examined for its prospective significance in maintaining brain health and memory, according to a reliable source. Considering that the enteric nervous system is situated in the digestive tract, it follows that everything favorable to the digestive tract is also beneficial to the brain. It is everything intertwined as one.”
The probiotic properties of kimchi may also be beneficial in the treatment of yeast infections (Reliable Source).
According to Cassetty, “We also see that kimchi might help protect against obesity,” she continued to point out. Kimchi is a low-calorie way to add spice to meals, in addition to supplying your gut with natural bacteria that are beneficial to your health. When your meals are savory and pleasurable, and when you eat with consideration, it is easier to consume lower portion sizes, which can help you lose weight without making you feel deprived.
However, it is essential to keep in mind that kimchi is loaded with sodium, which is something that the majority of people already consume in excessive amounts. Therefore, if you are considering including kimchi in your diet, you should reduce the amount of sodium you consume in other areas of your diet by selecting whole foods rather than foods that have been processed to an extreme degree and by minimizing the amount of salt you use in the kitchen. Cassetty was also included.
Kimchi can be incorporated into your diet in a variety of healthy ways.
“Many people are unfamiliar with kimchi, but you don’t have to branch out of your comfort zone to try it,” added the professor. “Kimchi is an excellent method to add flavor to ordinary dishes such as turkey burgers, eggs, bowls made with whole grains (such as brown rice or quinoa bowls), and roasted veggies. If you want, you could even use it as a condiment for sandwiches.
It is recommended by Rizzo that kimchi be added to any dish that requires a little bit of crunch. Place a layer of kimchi on top of a grain bowl or stir fry. To add a spicy crunch to your sandwich, put it on there. “You can even top your eggs with kimchi to add texture and crunch,” she said further.
Taking away
According to the findings of a recent study, the prevalence of obesity is lower among men who consume up to three plates of kimchi daily.
Because this is an observational study, it is impossible to determine the direct influence that kimchi has on weight loss. Diet and lifestyle choices have a significant influence on the overall outcome.
There are many health benefits associated with kimchi, including the improvement of intestinal health, the reduction of inflammation, and the enhancement of immunity.
Utilize kimchi as a tasty topping for a range of dishes to increase the amount of kimchi that you consume in your diet.
Post Source: healthline.com
