Kimchi And Keto: A Healthy Combination?

Kimchi is a traditional Korean dish made from fermented vegetables, most commonly napa cabbage. It is often served as a side dish and is known for its spicy, sour and salty flavour. With the rise in popularity of the keto diet, a common question that arises is whether kimchi is keto-friendly. The answer is yes, kimchi can be a part of a keto diet, but with some considerations.

Kimchi is naturally low in carbohydrates, with only 2 grams of net carbs per 1-ounce serving. However, certain brands of kimchi may include added sugars and other ingredients such as glutinous rice flour, corn starch, carrots, onions and fruits, which can increase the carb count. Therefore, it is important to check the labels and opt for brands without added sugars, or make your own kimchi at home.

When incorporating kimchi into a keto diet, it is also important to combine it with high-fat foods to compensate for its low-fat content. Additionally, as kimchi is often high in sodium and spices, it is best enjoyed in moderation to avoid any digestive issues.

Kimchi is keto-friendly, but check the label

Kimchi is a popular Korean dish made from fermented vegetables, most commonly napa cabbage. It is recognised globally as fermented cabbage, but Koreans can make it with any edible vegetable. It is a well-known side dish in Korea and is often served with ramen.

Kimchi is keto-friendly, but it is important to check the label. Kimchi is naturally low in carbohydrates, with only 2 grams of net carbs per 1-oz (28g) serving. However, some brands of kimchi include added sugars, which can increase the net carbohydrates per serving. Therefore, it is important to read the nutrition label and ingredient list when purchasing kimchi to ensure it fits within your keto diet.

When checking the label, look out for ingredients such as glutinous rice flour, corn starch, carrots, onions, Korean pear, and apple, as these are high-carb ingredients that may be included in kimchi. Sugar is also commonly added to store-bought kimchi to speed up fermentation, so it is best to avoid brands with added sugar.

If you want to ensure your kimchi is keto-friendly, you can make it yourself at home. By making your own kimchi, you can control the ingredients and avoid adding any high-carb components. There are many keto-friendly kimchi recipes available online, and you can easily substitute or exclude high-carb ingredients from traditional kimchi recipes.

In summary, kimchi can be a part of a keto diet, but it is important to be mindful of the ingredients and check the label to ensure it fits within your dietary requirements.

Some ingredients in traditional kimchi aren't keto-friendly

Kimchi is a traditional Korean dish made from fermented vegetables, most commonly napa cabbage. It is recognised globally as fermented cabbage, but Koreans can make it from "anything edible". While kimchi is naturally low in carbohydrates, some ingredients in traditional kimchi are not keto-friendly.

The main high-carb ingredients in kimchi are glutinous rice flour, corn starch, carrots, onions, Korean pear, and apple. These ingredients are common in store-bought kimchi and in many recipes. However, it is easy to substitute or exclude them when making kimchi at home.

Glutinous rice flour is often added to kimchi to speed up the fermentation process. It does not add any flavour, and kimchi can be made without it, although the fermentation process will take longer. Sweet rice flour or corn starch is sometimes used instead, but these are not suitable keto substitutes as they contain a lot of starch.

Sugar is also often added to kimchi to speed up fermentation. It is best to avoid sugar on the keto diet, and if removed from a kimchi recipe, some salt (which inhibits fermentation) may also need to be removed to achieve the same rate of fermentation.

Fruits such as Korean pear, jujube, and apple are sometimes added to kimchi, either in chunks or as brine. These fruits are high in carbs and should be avoided on the keto diet.

Some other high-carb vegetables that may be added to kimchi include potatoes, cucumbers, and celery.

When buying store-bought kimchi, it is important to check the label to ensure that the product is low in carbs and does not contain any added sugars.

How to make keto-friendly kimchi at home

Kimchi is a popular Korean dish made by fermenting vegetables, most commonly napa cabbage and Korean radish. It is often served as a side dish and is known for its sour and spicy taste. While kimchi is not always low-carb, it can be made keto-friendly with a few simple tweaks. Here is a step-by-step guide on how to make keto-friendly kimchi at home:

Ingredients:

• One large napa cabbage or two small ones
• One cup of Korean coarse sea salt
• One pound of Korean radish (daikon)
• Optional: half a Korean pear and/or half an apple
• One tablespoon of glutinous rice powder (or a keto-friendly substitute like psyllium husk powder)
• Half a cup of Korean red chili pepper flakes
• 1/4 cup of minced salted shrimp
• Four minced raw shrimps
• Three tablespoons of fish sauce
• Three tablespoons of minced garlic
• One teaspoon of minced ginger
• One teaspoon of sesame seeds
• Half a cup of water or dried kelp broth

Instructions:

• Mix one tablespoon of glutinous rice powder with half a cup of water and simmer over low heat until it thickens to form a paste. Let it cool.
• Cut the napa cabbage vertically into halves, then cut these halves into quarters.
• In a large bowl, dissolve half a cup of salt in water. Take each quarter of cabbage and bathe it in the salty water, then shake off the excess water back into the bowl.
• Generously sprinkle the remaining salt on the thick white parts of the cabbage leaves. If needed, add more salt.
• Lightly pour the remaining salty water over the cabbage and set it aside for 6-8 hours. Every 2-3 hours, switch the position of the cabbage quarters to ensure even salting.
• After 6-8 hours, the white parts of the leaves should bend easily. Rinse the cabbage thoroughly and drain it well.
• Prepare the broth for the seasoning by boiling dried kelp in one cup of water. Let it cool.
• Mix the minced garlic, ginger, salted shrimps, rice paste, and kelp broth with the other seasoning ingredients. Set aside until the red pepper flakes dissolve a bit.
• If using apple and pear, chop them into matchsticks along with the radish. Put them in a big bowl and add the prepared seasoning. Mix well.
• Cut the scallions diagonally into 1-inch pieces and add them to the mixture. Taste and adjust the seasoning as needed. Let it sit for 30 minutes.
• Take each quarter and cut off the thick stem parts, leaving enough to hold the leaves together.
• Take each quarter and spread the seasoning over each leaf, ensuring you have enough for all quarters.
• Fold the leaves towards the stem and wrap them with the outermost leaf.
• Place the wrapped cabbage in a jar or airtight container. Press down to remove air pockets.
• Rinse the seasoning bowl with half a cup of water and pour it over the kimchi.
• Leave the kimchi at room temperature for two days, then store it in the fridge.

Your keto-friendly kimchi is now ready to be enjoyed! This recipe yields one big jar of delicious, nutritious, and low-carb kimchi.

Health benefits of eating kimchi

Kimchi is a traditional Korean dish made from salted, fermented vegetables. It is typically made with cabbage, radish, and/or cucumber, and seasoned with garlic, ginger, and a red pepper paste. It has gained popularity worldwide for its spicy, tangy, and garlicky flavour, as well as its health benefits. Here are some of the health benefits of eating kimchi:

Nutrient-Dense and Low in Calories

Kimchi is packed with nutrients and is low in calories. Chinese cabbage, one of the main ingredients in kimchi, contains vitamins A and C, at least 10 different minerals, and over 34 amino acids. A 1-cup (150-gram) serving of kimchi provides vitamin B6, vitamin C, vitamin K, folate, niacin, and riboflavin. The fermentation process may also develop additional nutrients that are more easily absorbed by the body.

Contains Probiotics

The lacto-fermentation process that kimchi undergoes makes it a good source of probiotics, which are live microorganisms that offer health benefits when consumed in large amounts. Probiotics have been linked to the prevention and treatment of several conditions, including certain types of cancer and gastrointestinal issues.

May Strengthen the Immune System

The Lactobacillus bacterium in kimchi may boost immune health. Studies have shown that Lactobacillus plantarum, a specific strain found in kimchi, can lower levels of the inflammatory marker tumour necrosis factor alpha (TNF alpha). This indicates that the immune system is working efficiently.

May Reduce Inflammation

Probiotics and active compounds in kimchi may help fight inflammation. A mouse study found that HDMPPA, one of the principal compounds in kimchi, improved blood vessel health by suppressing inflammation. Another study showed that a kimchi extract administered daily for 2 weeks lowered levels of inflammation-related enzymes.

May Aid in Weight Loss

Kimchi is low in calories and high in fibre, which can help with weight loss. A 4-week study showed that consuming fresh or fermented kimchi helped reduce body weight, body mass index (BMI), and body fat. The fermented variety also decreased blood sugar levels.

May Support Heart Health

Kimchi may reduce the risk of heart disease by lowering cholesterol levels and reducing inflammation. A study including 100 people found that eating 0.5–7.5 ounces (15–210 grams) of kimchi daily significantly decreased blood sugar, total cholesterol, and LDL ("bad") cholesterol levels, all risk factors for heart disease.

Kimchi and weight loss

Kimchi is a traditional Korean dish made by fermenting cabbage and other vegetables with seasonings such as sugar, salt, onions, garlic, ginger, and chili peppers. It is typically used as a side dish but can also be used as an ingredient in other dishes such as dumplings, fried rice, pancakes, and stews.

Kimchi is known for its health benefits, particularly its potential to aid weight loss. It is low in calories and high in nutrients, making it a perfect addition to a weight loss diet. A 4-week study showed that consuming fresh or fermented kimchi helped reduce body weight, body mass index (BMI), and body fat. Another study found that kimchi improved metabolic parameters associated with being overweight, such as fasting blood sugar, cholesterol, and blood pressure.

The probiotics in kimchi can improve metabolism, digestive processes, and intestinal microflora balance. Additionally, kimchi is rich in vitamins and minerals, including vitamin C, beta-carotene, vitamin B complex, amino acids, and various minerals.

However, it is important to note that not all kimchi is created equal. Some variations may contain high-carb ingredients such as glutinous rice flour, corn starch, carrots, onions, and fruits. When incorporating kimchi into a keto diet, it is advisable to check the labels or make it at home to ensure it aligns with the dietary requirements.

Overall, kimchi is a nutritious and flavorful addition to a weight loss journey, offering a range of health benefits beyond just weight management.

Frequently asked questions