Is Kimchi Good For Me?

Sharing is caring!

On the JJ Barnes Blog, in my continuing efforts to improve my health, I ask is Kimchi good for me and learn about how to eat this fermented superfood.

In my ongoing quest for a healthier, happier me, I’ve been exploring all sorts of interesting ingredients. Lately, fermented foods have been catching my eye – especially the fiery red beacon known as kimchi. But is kimchi good for me beyond the taste buds? Can this spicy staple from Korea truly be a superfood? Intrigued, I decided to delve deeper into the world of kimchi, exploring its nutritional profile and how to best incorporate it into my diet.

According analysis of Google Trends by sports nutrition experts at Bulk.com, searches for ‘kimchi’ have reached their highest point worldwide in the past five years. This is following a recent study which reported that men who ate up to three servings of kimchi per day reported an 11% lower prevalence of obesity, compared to those who ate less than three servings per day.

Worldwide, searches for the fermented superfood increased by 50.4% between 28 January to 3 February this year compared to the average, to hit its highest search interest in the past five years. This is the equivalent of around 876,000 searches being make worldwide between January and February this year, according to Google Trends extension, Glimpse. 

Furthermore, UK searches for ‘kimchi’ have increased by a staggering 153.8% when compared to the five-year average, with around 48,000 searches make between January and February this year. In the UK, the search term ‘kimchi’ also recorded its highest search interest in five years between 28 January to 3 February. 

What is kimchi?

Kimchi is a traditional South Korean side dish that is typically made by combining chopped napa cabbage or Korean radish, with aromatics such as garlic, chilli and ginger. It is then left to ferment at room temperature in a salt brine for 1-2 days to improve its taste, texture and health benefits. 

There are many varieties of kimchi, with some being spicier than others and some incorporating additional vegetables or seafood. It’s a versatile ingredient that can be enjoyed on its own, used as a condiment, or even cooked into soups and stews.

Why has kimchi become more popular? 

Kimchi has gained popularity due to a study published in the medical journal BMJ Open, which suggests that regularly eating kimchi can prevent weight gain.  

The study found that men who ate up to three servings of kimchi a day were found to have an 11% lower obesity risk compared to those who ate less than one serving daily. 

Plus, globalization and a growing Asian market have made kimchi more readily available in grocery stores around the world. People no longer need to seek out specialty stores to find it.

Why is kimchi good for you? 

Due to the fermentation process that kimchi undergoes, it is considered to be a probiotic. The ‘good’ lactobacilli bacteria in kimchi can help to maintain a healthy gut flora and digestion, in addition to reducing symptoms of irritable bowel syndrome (IBS) and colon inflammation.  

Kimchi also contains choline which helps to maintain your cells, muscles, nervous system and mood, as well as vitamin C, which helps strengthen your immune system and decreases inflammation.  

It is also rich in vitamin K, which helps your blood to clot and keeps your bones from becoming brittle. 

Where can I find kimchi? 

You can find kimchi in the refrigerated section of many major supermarkets or down the world foods aisle. To find more authentic kimchi, try visiting an Asian food store or ordering it online. 

Be sure to check the ingredients of your kimchi, to avoid buying ones with added sugar or preservatives, to ensure you are reaping the most health benefits. 

How can I add more kimchi to my diet? 

Start Small, Spice Up Gradually:

Kimchi can range from mild to fiery. If you’re new to the heat, begin with a small amount on the side or chopped into bite-sized pieces. You can gradually increase the quantity as your taste buds adjust.

Simple Sidekick:

The easiest way to introduce kimchi is as a standalone side dish. Pair it with grilled meats, fish, or tofu for a flavor explosion.

Elevate Your Rice Dishes:

Kimchi adds a vibrant kick to fried rice or plain steamed rice. Saute chopped kimchi with a little oil before adding your cooked rice and vegetables.

Soup and Stew Savior:

Kimchi adds depth and complexity to soups and stews. Toss in some chopped kimchi during the simmering process to infuse the broth with its unique flavor.

Pancake Powerhouse:

Get creative! Add chopped kimchi to pancake batter for a savory and spicy twist. This works great with Korean kimchi pancakes (kimchi jeon) or even your favorite potato or veggie pancakes.

Kimchi Cooking 101:

Kimchi is typically eaten raw, but you can also cook it! Here are some ideas:

• Sautéed Kimchi: Heat some oil in a pan and saute chopped kimchi for a few minutes until softened. Enjoy it as a side dish or add it to scrambled eggs.
• Kimchi Stir-fry: Combine kimchi with your favorite stir-fry ingredients like vegetables, tofu, or meat for a quick and flavorful meal.
• Kimchi Stew (Kimchi jjigae): This hearty Korean stew features kimchi, pork (or tofu for a vegetarian option), vegetables, and a flavorful broth. It’s a perfect comfort food on a cold day.

Remember: Cooking kimchi mellows out the spice and tanginess. Start with a small amount and adjust according to your preference.

Beyond the Basics:

The beauty of kimchi is its versatility. Explore online resources for endless recipe inspiration, from kimchi quesadillas to kimchi mac and cheese. Get creative and have fun incorporating this flavorful fermented friend into your meals!