10 Benefits Of Kimchi That You Must Know

Kimchi is a staple Korean dish prepared from fermented cabbage and different spices. This traditional side dish has a spicy and sour flavor (which depends on the ingredients added and the method of preparation). The benefits of kimchi are numerous and may be attributed to its low calorific and high dietary fiber values. The bioactive compounds, antioxidants, and probiotics in kimchi help support gut health, enhance immune system function, and help with weight loss. This article explores kimchi nutrition profile, health benefits, the preparation method, and possible side effects. Keep reading.

Kimchi Nutrition Facts

According to the U.S. Department of Agriculture, one cup (150g) of kimchi contains (1):

These nutrients make kimchi a highly beneficial food. In the next section, we bring to you a list of kimchi varieties.

Types Of Kimchi

Kimchi is traditionally made from fermented cabbage. However, you can use different vegetables like cucumbers, radish, carrots, and onions as well. Listed below are a few varieties of kimchi.

• Baechu (cabbage) kimchi – Korean Buddhist style
• Napa cabbage kimchi
• Bossam (wrapped) kimchi
• Gat (mustard) kimchi
• Dongchimi (radish water) kimchi
• Nabak (red water) kimchi
• Oi sobagi (cucumber) kimchi
• Chonggak (ponytail radish) kimchi
• Kkakdugi (cubed radish) kimchi
• Baek (white) kimchi

Trivia

Kimchi was one of the official foods of the 1986 Asian Games and the 1988 Summer Olympics.

Health Benefits Of Kimchi

1. May Improve Gut Health

Fermented foods like kimchi contain lactic acid bacteria (LAB), which have probiotic properties (2). Probiotic-rich foods may improve gut bacteria and enhance digestive health (3). Besides, an increased intake of fermented foods was found to improve intestinal health, treat infectious diarrhea, and reduce inflammation (4). A study conducted by Hiroshima University (Japan) found that the probiotic activity of lactic acid bacteria may also help treat constipation (5). Another study suggests that lactobacillus strains found in kimchi have antimicrobial activity against food-borne pathogens (6). Moreover, probiotics may also be beneficial in treating and preventing gastrointestinal  diseases (7). Adding fermented foods like kimchi to your diet can help reduce gastrointestinal disorders like irritable bowel syndrome and colon inflammation symptoms. Maintaining a healthy gut flora is important for overall health.

2. Has Anti-Inflammatory Properties

HDMPPA, an active compound in kimchi, may help reduce inflammation (8), (9). Besides, Lactobacillus paracasei, a lactic acid bacterium isolated from kimchi, exhibits a similar effect and helps relieve colitis (inflammatory reaction in the colon) symptoms (10). The bioactive compounds in kimchi may also help reduce the symptoms of Alzheimer’s disease by suppressing inflammation (11).

3. May Boost The Immune System

A 17-week study showed that probiotics found in foods like kimchi can boost immune health (12). These immune-regulating probiotics include Lactobacillus sakei and Lactobacillus plantarum (13), (14). However, more studies are warranted to understand this benefit of kimchi.

4. May Help With Weight Loss

Consuming kimchi was found to reduce bodyweight in overweight and obese individuals. In fact, fermented variety had shown more significant results than fresh kimchi (15). Furthermore, a study conducted on 114 adults for 12 weeks found that L. sakei present in kimchi may help reduce body fat in people with obesity (16). Besides, the low calorific value of this Korean dish may also contribute to weight loss. Another study by Ajou University School of Medicine (Republic of Korea) indicated that kimchi may improve metabolic rates (17).

5. May Improve Heart Health

HDMPPA, the bioactive compound in kimchi, has antioxidant and anti-atherosclerotic effects. These properties may help reduce the risk of heart disease (18). Besides, fermented kimchi was found to have more beneficial effects than the fresh variety on factors associated with cardiovascular diseases (19). Furthermore, kimchi may also decrease LDL cholesterol and serum triglyceride levels (20). A study found that mice fed with kimchi had lower fat levels than those given a high cholesterol diet (21). In addition, the anti-inflammatory properties of kimchi may help reduce the risk of heart diseases (22), (23).

6. Helps Regulate Blood Sugar Levels

A pilot study conducted on 21 individuals with prediabetes found that kimchi intake may improve glucose tolerance and lower fasting blood glucose levels. The fermented dish may also increase insulin sensitivity and lower blood pressure (17), (24). Another study on rats conducted by the Seoul National University (Republic of Korea)found that dietary baechu kimchi has anti-diabetic effects. Kimchi was found to protect against diabetes even when the rats were fed a high-fat diet. However, consume kimchi with a low or normal fat diet for better results (25). Insufficient Evidence For

7. May Prevent Yeast Infections

Lactobacillus strains that are isolated from kimchi have probiotic, anti-inflammatory, and antimicrobial properties. Their basic probiotic functions include breaking down (hydrolase activity) bile salts, producing hydrogen peroxide, and resisting heat at 70oC for 60 seconds. These strains help treat infections caused by Candida albicans and Gardnerella vaginalis species (26), (27). Their anti-inflammatory properties may help treat and prevent bacterial vaginosis (bacterial overgrowth in the vagina) and vulvovaginal candidiasis (a yeast infection of the vagina). Besides, Lactobacillus bacterium was also demonstrated to improve mucosal health.

8. May Protect Against Oxidative Stress

Kimchi added with black raspberry juice powder is a rich source of antioxidants, which may help protect the cells from oxidative damage (28). This traditional side dish may also protect the liver from oxidative effects. Besides, methanol extracts of kimchi also possess radical scavenging ability. In a study, over-ripened kimchi had shown the strongest antioxidant activity compared to fresh and optimally ripened kimchi (29).

9. May Have Anti-Aging Properties

Kimchi may exhibit anti-aging potential. Its anti-inflammatory and radical-scavenging activities may help slow down aging by regulating genes (30). In addition, oral administration of Lactobacillus strains from kimchi was found to prevent atopic dermatitis (red and itchy skin) in mice models (31).

10. May Have Anti-Cancer Potential

The bioactive compounds in kimchi, like beta-sorbitol, have anti-cancer potential (32).The anti-inflammatory, antioxidative, and anti-mutagenic properties of kimchi may also help treat cancer. However, more research is warranted to understand this activity of kimchi. Consuming anything in excess may lead to undesirable effects, and so is the case with kimchi. Continue reading to learn about the side effects of excess kimchi intake.

Side Effects Of Kimchi

Consuming kimchi is generally considered safe. However, kimchi products made using contaminated groundwater (high chlorine content) may cause acute gastroenteritis (an intestinal infection) in some individuals (33). Besides, kimchi intake may also cause food-borne illnesses in some people (34). It is important to prepare and store kimchi appropriately to avoid the growth of pathogenic bacteria (35). Besides, the high sodium content in kimchi is linked with blood pressure and may not be suitable for people with heart disease. This Korean staple may also cause bloating or an upset stomach due to its high levels of probiotics. Kimchi has a very good commercial presence. However, you can also prepare this side dish at home.

How To Prepare Kimchi Easily At Home?

What You Need

• Napa cabbage – 2 medium heads (6-8 pounds)
• Coarse salt – 1½ cups
• Coldwater – 1 gallon + ½ cup
• Green onions – 10
• Sweet rice flour – 2 tablespoons
• Garlic – 1-10 cloves
• Ginger root – 3 slices
• Korean red pepper powder – 1 cup
• Korean or daikon radish – 1-1½ pounds
• Fish sauce – 1 teaspoon (optional)
• Finely ground salt – 2 teaspoons

Process

1. Prepare Napa cabbage.

a. Rinse heads under cold water and drain. b. Cut away spoiled or damaged spots. c. Cut Napa cabbage into quarters and remove the core from each. Chop the quarters into 2-inch pieces.

2. Prepare salt cabbage

a. Prepare a saltwater solution of ½ cup coarse, non-iodized salt, and 1-gallon cold water in a large mixing bowl. b. Dip cabbage pieces briefly in the solution. c. Drain and place the cabbage pieces in a bowl. Sprinkle 1 cup of non-iodized salt over them and massage well. Cover the bowl and leave them at room temperature for 3 to 6 hours (a longer duration will make it saltier). d. Wash the cabbage pieces 3 to 4 times with cold water to rinse off the salt. Place them in a colander for at least 30 minutes to drain excess water.

3. Prepare seasonings

a. Add sweet rice flour to ½ cup water in a small saucepan. Bring to a boil and set aside to cool. b. Peel and finely mince (or use a blender with a small amount of water) the garlic and ginger. Mix with the flour paste and add Korean red pepper powder. c. Trim green onions, and peel radish and Asian pear (if desired). Cut them all in Julienne style or into matchsticks about 1 inch in length. d. Put on disposable food handler gloves, and mix the seasoning paste and Julienned vegetables in a large bowl. Add fish sauce and mix to create a spicy veggie paste. Add salt as needed. e. Combine the cabbage with the spicy veggie paste and mix well. 4. Pack kimchi tightly into a container, minimizing air exposure and encouraging brine formation. Fill the container until 2/3rd and cover tightly. 5. Place in the refrigerator and let it ferment for 3 to 4 days. This may be preferred especially during hot weather. You can also place the container in a well-ventilated location with a relatively constant room temperature (around 68°F). Ferment only 1 to 2 days at room temperature, tasting it daily until it reaches the preferred tangy taste and desired texture. 6. Cover fermented kimchi tightly and store in the refrigerator. Kimchi may become sourer over time. Discard if you observe surface mold. Note: Kimchi can also be eaten fresh without fermentation. You can eat kimchi as it is or as a side dish. You can also use it as an ingredient in other dishes. Here are some ways to enjoy kimchi in your diet.

How To Include Kimchi In Your Diet?

• Stir into your fried rice.
• Serve on top of a grain bowl.
• Use as a filling in an omelet.
• Use in potato pancakes or scallion fritters.
• Use inside burritos and Korean-style tacos.
• Try with eggs.
• Add to noodle dishes like ramen, udon, and soba.
• Use to flavor soup broth or stew.

Note:

Heating any fermented food can kill the healthy probiotics. Hence, add kimchi at the end of the cooking process. What are the easiest and healthiest kimchi recipes to try at home? Keep scrolling to find out.

3 Easy Kimchi Recipes To Try

1. Kimchi Soup

WhatYou Need

• Chopped kimchi – 2 cups
• Water – 5 cups
• Pork shoulder – ½ a pound
• Hot pepper paste – 2 tablespoons
• Sugar – 1 teaspoon
• Chopped green onions – 2 stalks
• Tofu – 1 pack (14 ounces)

Process

1. Combine the kimchi, hot pepper paste, kimchi juice, pork, and sugar in a heavy-bottomed pot. 2. Add water and bring to a boil over high heat. Cook for 30 minutes. 3. Add tofu and lower the heat to medium-low. Cook for another 10 minutes. 4. Add green onion and turn off the stove. 5. Serve hot with rice and a few more side dishes if desired.

2. Kimchi Salad

What You Need

• Shredded cabbage – 1 small head
• Rock salt – ¼ cup
• Vegetable oil – 2 tablespoons
• Vinegar – 3 tablespoons
• Carrot – 1
• White sugar – 1 tablespoon
• Sesame seeds, toasted – 1 teaspoon
• Sesame oil – 1 teaspoon
• Cayenne pepper – ½ teaspoon
• Salt – ¼ teaspoon

Process

1. Mix cabbage and rock salt in a bowl. 2. Let it stand for 15 minutes, stirring often. 3. Rinse lightly and drain. 4. Mix cabbage, carrot, vinegar, vegetable oil, sugar, sesame oil, sesame seeds, cayenne pepper, and salt in a bowl. 5. Refrigerate until chilled (at least 30 minutes).

3. Kimchi Fried Rice

What You Need

• Roughly chopped kimchi – 1 cup
• Kimchi juice – 2 tablespoons
• Cooked meat – ½ cup
• Onion – ½
• Unsalted butter – 3 tablespoons
• Cooked and cooled rice – 2 cups
• Soy sauce – 2 teaspoons
• Vegetable oil – 2 teaspoons
• Sesame oil – 1 teaspoon
• Eggs – 2
• Salt – to taste
• Sesame seeds – for garnish
• Crumbled or silvered nori – for garnish

Process

1. Melt butter over medium-low heat in a nonstick sauté pan or well-seasoned cast-iron skillet. Sauté onions for about 2 minutes. 2. Add kimchi and kimchi juice, and stir until it comes to a boil (about 3 minutes). Add spam (spiced ham or cooked meat) and cook (about 5 minutes) until the sauce is nearly dried out. 3. Break up the rice in the pan with a spatula and stir. 4. Turn the heat to medium. Cook, stirring, until the rice has absorbed the sauce (about 5 minutes). 5. Stir in soy sauce and sesame oil. 6. Taste and adjust with more soy sauce, sesame oil, or kimchi juice. 7. Turn the heat to low. Let the rice continue to cook (untouched) until it turns light brown. 8. Meanwhile, add the vegetable oil to a small nonstick sauté pan over medium heat. 9. Add the eggs, season with salt, and fry to your desired doneness. 10. Serve rice topped with fried eggs, nori, and a sprinkle of sesame seeds.

4. Kimchi Grilled Cheese Sandwich

What You Need

• Kimchi- 1/2 cup (chopped)
• Cheddar Cheese – 1 cup (shredded)
• Bread slices- 4
• Butter- 2 tablespoons

Process

1. Spread butter on one side of each bread slice.
2. Place a slice with the buttered side down on a skillet over medium heat.
3. Place a layer of cheddar cheese on the bread.
4. Top with a generous amount of chopped kimchi.
5. Add another layer of cheddar cheese and cover with a second slice of bread, buttered side up.
6. Grill until the bread is golden brown and the cheese is melted.
7. Flip and cook the other side until it achieves the same golden brown perfection.
8. Repeat for the remaining slices.
9. Slice and serve your flavorful Kimchi Grilled Cheese Sandwich.

Did You Know?

There are 250 different types of kimchi, and maybe that is the reason behind its versatility and ability to complement multiple South Korean dishes.

How To Store Kimchi?

Store-bought kimchi can be kept at room temperature for up to a week after unsealing it. Keep it in the refrigerator if you want to store it for three to six months. Always handle kimchi with clean utensils to avoid spoilage.

Frequently Asked Questions

Is it okay to eat kimchi every day?

Yes, kimchi can be consumed every day. However, the quantity should only be limited to 100 grams per day.

What does kimchi taste like?

Kimchi has a typical sour taste, as it is a fermented food.

Does cooked kimchi still have probiotics?

If kimchi reaches a temperature of 115°F while cooking, it may lose its probiotics. Hence it is generally not recommended to cook kimchi.

Does kimchi have vitamin C?

Yes, kimchi has a decent amount of vitamin C.

Can you eat too much kimchi?

No, consuming kimchi in excess is not recommended. It may cause gastrointestinal discomfort, and bloating and may negatively affect digestion.

Is kimchi high in salt?

Yes, kimchi is high in salt. Adding salt helps in the preservation of the kimchi.

Kimchi is a traditional Asian dish that has recently gained popularity due to its tantalizing taste and many health benefits. This video explores its potential impact on allergies and intestinal health, backed by scientific evidence. Click play to know more.

Was this article helpful?

Reviewer Author Editor Fact Checker

Mayuri AavulaNutritionist

   

Mayuri Aavula is one of the top nutritionists in Hyderabad, India, and has won several awards and accolades. She has 6 years of experience and started TruDiet in 2016 to provide diet care services to popular film and TV personalities.

Read full bio of Mayuri Aavula

Sindhu KogantiSenior Health & Wellness Writer

 

Sindhu Koganti is a Certified Health and Nutrition Life Coach and has over 6 years of experience in writing on health and wellness topics. She has a bachelor’s degree in biotechnology from Acharya Nagarjuna University, Guntur, and a diploma in nutrition from Fab Academy.

Read full bio of Sindhu Koganti

Ravi Teja TadimallaCo-Editor-in-Chief

Ravi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

Read full bio of Ravi Teja Tadimalla

Himanshi MahajanHealth & Wellness Writer

Himanshi Mahajan is a Certified Health & Nutrition Life Coach. She has a bachelor’s degree in Life Sciences from Guru Nanak Dev University and two years of experience in writing SEO-based and research-backed content across health and lifestyle genres.

Read full bio of Himanshi Mahajan