Tag: nutrition

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Nutrition, benefits, types, and more

There are many types of peas, each with its own nutritional value, but generally speaking, peas are an excellent source of plant protein.

Peas have been a key ingredient in cooking and food preparation for thousands of years. They are nutritious, versatile, and healthy. Common types include green peas, snow peas, and black-eyed peas.

As well as being a good source of protein, peas may be beneficial for heart and gut health, and they are a good blood sugar stabilizer.

Keep reading to learn more about the health benefits and nutrition details of different types of peas, as well as some cooking ideas.

The following nutritional data assumes 1 cup of mature peas rather than an immature pod of peas. Nutrition data for immature peas in pods may differ. Mature peas are simply those that have been growing longer, though the exact time frame for when an immature pea becomes mature depends on the variety.

Green peas (garden peas)

According to United States Department of Agriculture (USDA) data, 1 cup (160 grams) of cooked green peas contains:

  • Calories: 134 calories (kcal)
  • Protein: 8.6 grams (g)
  • Carbohydrates: 25 g
  • Dietary fiber: 8.8 g
  • Sugars: 9.5 g
  • Fat: 0.4 g

Green peas are low in saturated fat, cholesterol, and salt. They are a good source of protein, vitamins, and minerals, including vitamin A, vitamin B6, folate, and magnesium.

They are also an excellent source of fiber, vitamin C, vitamin K, thiamin, and manganese.

Snow peas (sugar snap peas)

The USDA provides the following nutritional information for 1 cup (160 g) of sugar snap, or snow, peas:

  • Calories: 67 kcal
  • Protein: 5.2 g
  • Carbohydrates: 11.3 g
  • Dietary fiber: 4.5 g
  • Sugars: 6.4 g
  • Fat: 0.4 g

Sugar snap peas are also low in saturated fat, cholesterol, and salt and are a good source of riboflavin, vitamin B6, folate, magnesium, and potassium. They are also a very good source of vitamins A, C, K, thiamin, and iron.

Black-eyed peas (cowpeas)

The USDA provides the following nutritional data for 1 cup (185 g) of frozen black-eyed peas, also known as cowpeas:

  • Calories: 278 kcal
  • Protein: 15.2 g
  • Carbohydrates: 42.6 g
  • Dietary fiber: 11.5 g
  • Sugars: 8 g
  • Fat: 5.88 g

Mature black-eyed peas are low in salt, fat, and cholesterol and are a good source of protein, thiamin, iron, and magnesium. They are also a quality source of fiber, folate, and manganese.

Pigeon peas (red gram peas)

The USDA provides the following nutritional data for 1 cup (168 g) of cooked, mature pigeon, or red gram, peas:

  • Calories: 203 kcal
  • Protein: 11.4 g
  • Carbohydrates: 39 g
  • Dietary fiber: 11.3 g
  • Fat: 0.6 g

As well as being low in saturated fat, carbohydrates, salt, and natural sugars, pigeon peas are a good source of protein and copper and a high quality source of fiber, folate, and manganese.

Chickpeas

According to USDA data, 1 cup of cooked chickpeas (164 g) has the following nutritional content:

  • Calories: 269 kcal
  • Protein: 14.5 g
  • Carbohydrates: 45 g
  • Dietary fiber: 12.5 g
  • Sugars: 7.9 g
  • Fat: 4.3 g

Chickpeas are very low in cholesterol and low in saturated fat and salt. They are a good source of fiber, protein, and copper and a very good source of folate and manganese.

Fresh, frozen, canned, or dried peas contain many nutritional benefits. Most varieties are low in calories, saturated fats, cholesterol, and sodium, making them a good option as a side dish or the star ingredient in the main meal.

Provides a good protein alternative

Peas are a good source of protein, making them an ideal alternative to animal protein in a plant-based diet or an alternative to soybean protein.

Provides a good iron alternative

Peas are also high in nonheme iron, which is commonly found in animal flesh. This means peas can be a great alternative source of iron, helping the body to produce red blood cells that carry oxygen around the body.

Stabilizes blood sugar levels

Peas have a low glycemic index (GI), which means they don’t cause blood sugar levels to rise rapidly after eating. Diets rich in low-GI foods stabilize blood sugar levels and reduce the risk of obesity in people at risk of diabetes and people who already have the condition.

Improves gut health

All types of peas are rich in dietary fiber, which can improve gut health by making stools softer and easier to pass. The USDA recommends a daily intake of around 25 g of dietary fiber for women and 38 g of fiber for men. Currently, Americans are only averaging around half of this daily intake.

A 2020 study into the health benefits of peas on iron and gut health found that subjects who included peas as part of their diet had significant improvements in “good” gut bacteria.

Reduces the risk of cancer

Peas are a rich source of antioxidants, which can help protect the body against cancer. A 2017 study into green peas found that high levels of phytochemical substances in peas, including isoflavones, lectins, and saponins, helped prevent and inhibit cancer.

Protects against heart disease

People who eat lots of vegetables, including peas, are at lower risk of cardiovascular problems. Peas are good sources of dietary fiber, plant protein, and potassium, all of which contribute to lowering blood pressure, particularly among middle-aged people.

The low calorie, low fat nutritional profile of peas also makes them a promising food to help lower obesity, further reducing the risk of heart disease.

Steaming peas, or eating them raw, may be the best way to retain their nutritional benefits. People can eat garden peas raw straight from the pod or lightly steam or boil them before eating.

Other varieties, such as black-eyed peas, cannot be eaten raw. Typically, a person would purchase black-eyed peas dried, frozen, or canned and precooked.

Sugar snap peas are also delicious raw, and people can eat the entire thing, including the pod.

Canned peas are usually ready to eat once drained and rinsed, but people can also add them to stews and soups — ideally toward the end of the cooking process, so as not to overcook them.

Below are a few simple recipes for people to enjoy more peas in their everyday diet:

Easy hummus

  1. Drain a can of chickpeas and whizz them up in a food processor with 1 tablespoon of tahini, 2 tablespoons of olive oil, 4 tablespoons of water, and a couple of garlic cloves.
  2. Add 1 teaspoon of ground paprika or cumin for flavor. A bit of lemon juice is also a great way to enhance the taste. Serve with raw sugar snap peas as crudités.

Pea salad

  1. Lightly steam a couple of handfuls of garden peas.
  2. Toss with a small handful of fresh mint or basil leaves and chunks of feta cheese or cooked halloumi.
  3. Drizzle with extra virgin olive oil and lemon juice before serving.

Pea-based dhal

  1. Make a basic dhal by frying up onion, garlic, fresh ginger, and chilies with spices such as cumin or turmeric.
  2. Drain and rinse some canned black-eyed peas and add to the pan, along with 1–2 cups of water.
  3. Simmer until the peas are warm and any vegetables have softened. Serve with brown rice or whole meal pita bread.

Peas have a range of nutritional benefits, which include protecting heart and gut health and reducing the risk of cancer. They are also a good alternative source of protein and iron, especially in a plant-based diet.

There are several types of peas that people can easily incorporate into their diet. People can eat peas raw or cooked in soups, stews, or salads, depending on the variety.

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Cinnamon: Health benefits and nutrition

Cinnamon is a spice that comes from the branches of trees of the Cinnamomum family. It is native to the Caribbean, South America, and Southeast Asia.

People have used cinnamon since 2000 BC in Ancient Egypt, where they regarded it highly. In medieval times, doctors used it to treat conditions such as coughing, arthritis, and sore throats.

It is now the second most popular spice, after black pepper, in the United States and Europe.

As a spice, cinnamon is available in powder form or whole, as pieces of bark. People can also use cinnamon essential oil and supplements.

There are two main types of cinnamon: cassia and Ceylon. The two have different nutritional profiles.

Some studies have suggested that the compounds in cinnamon have antioxidant, anti-inflammatory, antidiabetic, and antimicrobial properties, and that they might offer protection from cancer and cardiovascular disease, among other conditions. However, more evidence is needed to confirm cinnamon’s benefits.

This article will look at the alleged health benefits of different types of cinnamon and how to include them in the diet.

Scientists have found evidence of some possible health benefits of cinnamon. These include:

Improving fungal infections

Cinnamon oil may help treat some types of fungal infections.

A 2016 laboratory study found that cinnamon oil was effective against a type of Candida that affects the bloodstream. This may be due to its antimicrobial properties.

If further research confirms these findings, cinnamon oil could play a role in treating this type of infection.

Influencing blood sugar levels

Animal studies have shown that cassia cinnamon may reduce blood sugar levels, according to a 2015 review.

The review also noted that after 60 people with type 2 diabetes consumed up to 6 grams (g) of cinnamon per day for between 40 days and 4 months, they had lower serum glucose, triglycerides, low-density lipoprotein cholesterol, and total cholesterol.

However, according to the National Center for Complementary and Integrative Health (NCCIH), a 2012 review concluded that cinnamon does not help lower levels of glucose or glycosylated hemoglobin A1c — which are long-term measures of blood glucose control — in people with type 1 or type 2 diabetes.

Another small study looked at the impact of cinnamon, calcium, and zinc on blood pressure management in people with type 2 diabetes. The results did not show that this treatment had any impact.

Which foods are good choices for people with diabetes? Find out here.

Preventing Alzheimer’s disease

Some animal studies have suggested that cinnamon may help prevent Alzheimer’s disease.

According to researchers, an extract present in cinnamon bark, called CEppt, contains properties that may prevent symptoms from developing.

Mice who received the extract experienced a decrease in features of Alzheimer’s, such as amyloid plaques, and improvements in their ability to think and reason.

If further research confirms its effectiveness, this extract — but not necessarily whole cinnamon — may be useful in developing therapies for Alzheimer’s.

Protecting against HIV

In 2000, a study of extracts of Indian medicinal plants found that cinnamon may help protect against HIV.

Scientists tested 69 extracts in a laboratory. Cinnamomum cassia, or cinnamon bark, and Cardiospermum helicacabum, which is the cinnamon shoot and fruit, were most effective in reducing HIV activity.

In a 2016 laboratory study, scientists found that an extract from cinnamon showed anti-HIV activity.

This does not mean that foods containing cinnamon can treat or prevent HIV, but cinnamon extracts could one day become a part of HIV therapy.

Preventing multiple sclerosis

Experts have tested cinnamon for activity against multiple sclerosis (MS).

In one study, researchers gave mice a mixture of cinnamon powder and water and ran some tests. It appeared that cinnamon could have an anti-inflammatory effect on the central nervous system, including parts of the brain.

Studies have also suggested that cinnamon may protect regulatory T cells, or “Tregs,” which regulate immune responses.

People with MS appear to have lower levels of Tregs than people without the condition. In mouse studies, cinnamon treatment has prevented the loss of certain proteins specific to Tregs.

Scientists have also found that cinnamon treatment restored myelin levels in mice with MS. MS occurs when the myelin coating on nerve cells becomes damaged.

The NCCIH are supporting more research into how cinnamon may help treat MS.

In this article, get some diet tips for people with MS.

Lowering the effects of high fat meals

In 2011, researchers concluded that diets rich in “antioxidant spices,” including cinnamon, may help reduce the body’s negative response to eating high fat meals.

Six people consumed dishes containing 14 g of a spice blend. Blood tests showed that antioxidant activity increased by 13{cfdf3f5372635aeb15fd3e2aecc7cb5d7150695e02bd72e0a44f1581164ad809}, insulin response fell by 21{cfdf3f5372635aeb15fd3e2aecc7cb5d7150695e02bd72e0a44f1581164ad809}, and triglycerides fell by 31{cfdf3f5372635aeb15fd3e2aecc7cb5d7150695e02bd72e0a44f1581164ad809}.

Treating and healing chronic wounds

Research from 2015 says that scientists have found a way to package antimicrobial compounds from peppermint and cinnamon into tiny capsules that can both kill bacterial biofilms and actively promote healing.

In this way, peppermint and cinnamon could become part of a medicine for treating infected wounds.

Reducing the risk of cardiovascular disease

Various compounds in cinnamon may benefit the cardiovascular system. Cinnemaldehyde, for example, lowered blood pressure in an animal study.

In a 2014 study, rats that received long-term treatment involving cinnamon and aerobic training had better heart function than those that did not.

Can some foods lower blood pressure? Find out here.

Preventing cancer

The authors of one article note that cinnamaldehydes may have antitumor and anticancer properties.

In the study, scientists treated mice with cancer using an extract of cinnamon and cardamom. Tests found lower levels of oxidative stress in the melanoma cells of the mice that received the treatment.

How else does diet link up with cancer? Find out here.

Other benefits

Some people use cinnamon supplements to treat digestive issues, diabetes, loss of appetite, and other conditions. It also plays a role in traditional medicine for treating bronchitis.

However, according to the NCCIH, “Studies done in people don’t support using cinnamon for any health condition.”

According to the U.S. Department of Agriculture, a teaspoon of ground cinnamon weighing 2.6 g contains:

  • energy: 6.42 calories
  • carbohydrates: 2.1 g
  • calcium: 26.1 milligrams (mg)
  • iron: 0.21 mg
  • magnesium: 1.56 mg
  • phosphorus: 1.66 mg
  • potassium: 11.2 mg
  • vitamin A: 0.39 micrograms

It also contains traces of vitamins B and K and the antioxidants choline, beta-carotene, alpha-carotene, beta-cryptoxanthin, lycopene, lutein, and zeaxanthin.

Antioxidants can reduce oxidative stress and may help prevent cancer, type 2 diabetes, and many other conditions.

In food, people usually eat only a small amount of cinnamon. Therefore, the nutrients it contains will not play a significant role in the diet.

Cinnamon is the bark of a tree. People can put small pieces of bark in stews, desserts, and other dishes, or they can use ground cinnamon, for example, in cakes or on buns.

There are two main types of cinnamon: Ceylon cinnamon (Cinnamomum verum) and cassia, or Chinese, cinnamon (Cinnamomum aromaticum).

Ceylon cinnamon comes from Sri Lanka. Some people call it “true cinnamon.” Cassia cinnamon, on the other hand, originates from southern China. Cassia is cheaper than Ceylon cinnamon.

Ceylon cinnamon is very expensive, so most foods in the U.S. — including sticky buns and breads — contain the cheaper cassia cinnamon.

People can use cinnamon in sweet or savory dishes. Cinnamon’s distinctive fragrance is a result of the cinnamaldehyde it contains.

To add cinnamon to the diet:

  • Sprinkle a pinch of cinnamon over oatmeal to replace sugar.
  • Add cinnamon to cakes, cookies, breads, and applesauce.
  • Top a waffle with cinnamon and apple for a low sugar treat.

Get some more tips for using cinnamon powder here.

A person can also try these recipes:

In the short term, consuming moderate amounts of cinnamon as a spice or as a supplement seems to be safe for most people.

However, cinnamon contains coumarin. This is a natural flavoring, but it also plays a role in creating warfarin, the common blood-thinning drug.

Consuming too much coumarin can lead to liver damage and affect coagulation. Therefore, people should speak to their doctor before adding cinnamon or cassia to their diet if they:

  • take anticoagulants or other drugs
  • have diabetes
  • have a liver condition

Cassia cinnamon powder, a common ingredient in foods in the U.S., contains more coumarin than Ceylon cinnamon powder.

A German study from 2010 found that coumarin content varies widely, even in samples of cinnamon from the same tree. Cassia cinnamon was particularly high in coumarin.

People should never use cinnamon in any form as a full replacement for medical treatments for health conditions.

Cinnamon is available as a supplement, as well as a spice. Supplements may have an impact on health and disease. However, the Food and Drug Administration (FDA) do not regulate supplements, so there might be concerns about quality, purity, and strength. People should always ask their doctor before using supplements.

Can supplements provide energy? Find out here.

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Nutrition, health benefits, and more

There is some anecdotal evidence to counsel that consuming boiled lemons can raise immunity, increase the pores and skin, and even support persons shed bodyweight.

Having said that, scientific studies into the nutritional values and wellbeing rewards of boiled lemons exclusively are scarce.

Lemons are the natural way higher in vitamin C and quite a few other natural vitamins and minerals, but boiling them may possibly in fact lower the quantity of nutrients they comprise.

Retain looking through to understand extra about the nutritional added benefits of lemons when boiled or blended with boiled drinking water.

There are several possible wellness gains involved with boiling lemons. The subsequent sections glimpse at some of these in additional element.

Enhances the skin’s visual appearance

Lemons are rich in vitamin C, which is an antioxidant that guards skin cells from detrimental free radicals, thus lessening the symptoms of ageing.

Some research recommend that ingesting vitamin C aids the skin mend a lot quicker and minimizes scar formation. It might also encourage collagen generation, offering the skin a plumper, firmer visual appeal and reducing fine lines and wrinkles.

Lowers blood tension

Lemons are superior resources of minerals that may well assistance decreased blood strain, this sort of as calcium and potassium. Experts recommend finding these important vitamins from the diet regime as a substitute of having them as nutritional nutritional supplements, in which achievable.

A 2014 research from Japan indicates that a everyday ingestion of lemon juice could reduce blood strain in middle-aged gals. On the other hand, the analyze was sophisticated by the truth that the contributors also took each day walks, which might have had much more of an affect on blood force than the lemon juice.

An before 2012 study into the outcomes of lemon juice on blood strain observed no significant variance in blood stress readings after 2 weeks. Having said that, the authors recommend further more analysis, supplied the anecdotal evidence from men and women with high blood stress suggesting that drinking lemon juice can help lower blood pressure immediately.

Boosts immunity

The vitamin C in lemons may aid raise the body’s immune technique, safeguarding it towards respiratory bacterial infections.

For case in point, a person 2017 overview indicates that big doses of vitamin C (200 milligrams [mg] for every working day) could be helpful in dealing with pneumonia and the common chilly. It also suggests that protecting an consumption of all around 100–200 mg of vitamin C per working day could help stop future infections.

The exact same assessment suggests that people who are extra at possibility of vitamin C deficiency, these kinds of as older grownups, really should assure that they are getting enough vitamin C from their each day eating plan. A warm drinking water and lemon drink might be just one way to major up a person’s vitamin C levels.

Aids fat loss

Even though there is no strong evidence to recommend that lemon h2o is any a lot more effective than simple h2o at encouraging people lose weight, it is nevertheless a quite minimal calorie beverage.

Persons who tend to choose fruit juices and soda drinks to simple drinking water may perhaps uncover that consuming lemon water in put of these beverages will enable them lose fat more quickly.

Lemon water can also support hydration, which can improve bodyweight reduction and lessen water retention.

Improves digestion

Persons with indigestion normally report signs such as bloating and heartburn improving upon right after drinking a glass of scorching h2o and lemon. On the other hand, there is not a fantastic deal of proof to support the notion that lemon is the component doing all the perform.

That explained, there is evidence to propose that consuming warm water can have a soothing influence on the intestine. A person 2019 analyze in rabbits found that a daily dose of warm drinking water aided minimize diarrhea. Also, a 2016 analyze in people uncovered that warm h2o helped boost bowel movements following operation. So, it could be the temperature of the water, alternatively than the additional lemon juice, that is helping digestion.

It is worth noting that the soluble fiber in the fruit may well aid by slowing the digestion of sugars and starches. Nonetheless, this would contain feeding on the pulp of the lemon, not consuming the juice.

Most individuals desire to increase slices of lemon to warm drinking water, or boil lemon in water, to build a lemony beverage. On the other hand, extra and extra people are discovering that boiled full lemons can acquire the position of preserved lemons, adding flavor and texture to dishes.

Here are a few option approaches to put together a boiled drinking water and lemon beverage.

Technique 1

  1. Lower a new lemon in half.
  2. Squeeze the lemon or use a lemon juicer to take away the juice, and discard any peel or pips.
  3. Include the strained lemon juice to a glass of freshly boiled h2o and make it possible for it to cool just before consuming.

System 2

  1. Reduce a lemon into slices or quarters.
  2. Increase a piece of lemon to a freshly boiled cup of h2o.
  3. Permit it to cool in advance of ingesting.

Strategy 3

  1. Convey a compact pot of h2o to the boil.
  2. Slice a contemporary, washed lemon into quarters and increase to the drinking water.
  3. Boil for around 3 minutes.
  4. Enable it to great before drinking.

Folks who obtain lemon water as well bitter to drink may possibly like to incorporate a spoonful of honey to sweeten the flavor.

Folks who desire to use boiled lemon as an added component to dishes may perhaps want to boil the lemon for extended. This may well be for around 20–30 minutes, based on its dimensions.

One 58-gram (g) raw lemon (without the need of the peel) incorporates the next diet:

  • 16.8 calories
  • 1.62 g of fiber
  • 30.7 mg of vitamin C
  • 15.1 mg of calcium
  • .35 mg of iron
  • 4.64 mg of magnesium
  • 9.28 mg of phosphorus
  • 80 mg of potassium

Lemons also consist of the following vitamins and minerals in small amounts:

  • thiamin
  • vitamin B6
  • pantothenic acid
  • zinc
  • copper
  • manganese
  • riboflavin

The Dietary Recommendations for People in america suggest 75 mg of vitamin C for ladies older than 19 years and 90 mg of vitamin C for males more mature than 19 decades every working day. Persons who smoke have to have 35 mg a lot more vitamin C for every working day than people who do not smoke.

It is probably that lemons have much less nutritional worth when cooked. Cooking sure fruits or veggies can split down natural vitamins and minerals, which can leach into the cooking h2o.

Men and women who are boiling lemons to eat the lemons complete may well want to conserve the cooking water to use as an supplemental beverage.

Find out far more about the health gains of lemons below.

A lot of of the feasible health added benefits linked with consuming incredibly hot h2o and lemon tend to be anecdotal.

Nevertheless, there is fantastic evidence to propose that the natural vitamins and minerals in lemons may possibly have a favourable impact on immunity and skin overall look. There is also confined evidence to assistance enhanced digestion.

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Kimchi: Benefits, nutrition, and 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. Kimchi can provide some potential health benefits, but the fermentation process it undergoes also means that it may come with some risks.

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.

Kimchi is also a good source of vitamin A, B vitamins, vitamin C, minerals, fiber, and amino acids.

A 1-cup serving, which amounts to approximately 150 grams (g), contains around:

  • 23 calories
  • 1 g of protein
  • under 1 g of fat
  • 4 g of carbohydrates
  • 2 g of fiber
  • 2 g of sugar

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.

Some health benefits of kimchi may include the following.

Improved digestion

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.

Heart health

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.

Immune support

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.

Weight loss

Kimchi is not only low in calories but may also help with weight loss.

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.

To safely prepare kimchi at home:

  1. Prepare the cabbage:
    1. Rinse the cabbage and discard any spoiled or damaged spots.
    2. Cut the cabbage into quarters and remove the core from each.
    3. Then, chop these quarters into 2-inch (in) pieces.
  2. Salt the cabbage:
    1. Prepare a saltwater solution, comprising half a cup of salt and 1 gallon of cold water, in a large mixing bowl.
    2. Briefly dip the cabbage in the saltwater solution, then discard the salt water.
    3. Place the cabbage in a bowl. Sprinkle over some salt, then massage it into the cabbage.
    4. Allow the cabbage to sit at room temperature for 3–6 hours.
    5. Rinse the cabbage three to four times with cold water, then place it in a colander for 30 minutes.
  3. Prepare the seasonings:
    1. Add sweet rice flour to half a cup water in a saucepan. Bring to a boil and set aside to cool.
    2. Clean, peel, and finely mince the garlic and ginger. Mix with the cooled sweet rice flour paste and add Korean red pepper powder.
    3. Clean and peel the radish, green onions, and Asian pear. Slice into matchsticks about 1 in in length.
    4. Using clean hands, mix the seasoning paste and vegetables together in a large mixing bowl.
    5. Then, mix in fish sauce to create a veggie paste.
    6. Combine the cabbage with the spicy veggie paste, rub together, and mix thoroughly.
  4. Pack the container:
    1. Pack the kimchi tightly into the container, minimizing air exposure and encouraging brine formation.
    2. Fill the container about two-thirds full with kimchi and cover tightly.
    3. If using jars, seal them fingertip tight. If using bags, squeeze out any excess air.
  5. Fermentation:
    1. Place the kimchi in the refrigerator so that it ferments slowly over 3–4 days. This may be preferable, especially during hot weather.
    2. Alternatively, place the sealed container in a well-ventilated location with a relatively constant room temperature.
    3. Ferment for only 1–2 days at room temperature, tasting it daily until it reaches one’s preferred taste and desired texture.
  6. Storage:
    1. People can now store the kimchi in the refrigerator. It is important to cover it tightly to minimize air exposure. Kimchi may become more sour and spoil over time.
    2. Discard the kimchi if there are any signs of mold or if it develops a strong, foul odor.

Find the full recipe and all the necessary ingredients here.

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.

Some ways that people can enjoy kimchi include:

  • served on top of potato pancakes
  • used as a filling in an omelet
  • stirred into homemade fried rice
  • used inside burritos and Korean-style tacos
  • added to noodle dishes such as ramen, udon, and soba
  • used to flavor soup broth

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.