There is a growing popularity of fermented foods partly fueled by perceived health benefits. Evidence suggests they aid blood glucose control, lower lipid levels, and reduce blood pressure, especially in diabetes or obesity. Fermented foods also alleviate symptoms of diarrhea.
However, the question remains: can they contribute to weight loss?
Kimchi's Role in Obesity Risk Explored in South Korean Study
Yogurt, cheese, kefir, kombucha, wine, beer, sauerkraut, and kimchi are all examples of fermented foods that undergo microbial fermentation by bacteria and/or yeast. This process not only adds acidity, extending shelf life by creating an inhospitable environment for food-spoilage microbes but also signifies one of the earliest food processing methods.
Beyond preservation, fermentation introduces new nutrients through the digestion of food components by beneficial microbes called probiotics, generating bioactive elements known as postbiotics. These, along with the health benefits associated with the bacteria, contribute to the potential positive effects of fermented foods on overall health.
A recent study funded by the World Institute of Kimchi delved into the relationship between kimchi consumption and obesity risk. Involving 115,726 individuals aged 40-69 in South Korea, the study revealed that consuming one to three servings of any kimchi type per day correlated with a reduced risk of obesity in men.
Men who consumed more than three servings daily of cabbage kimchi (baechu) exhibited a lower likelihood of obesity and abdominal obesity, while women consuming two to three servings of baechu daily showed a similar trend. Increased consumption of radish kimchi (kkakdugi) was linked to less abdominal obesity in both genders.
However, individuals who consumed five or more servings of any kimchi type tended to have higher body weights, larger waist sizes, and a higher likelihood of obesity.
Despite these findings, the study acknowledges limitations, such as potential inaccuracies in self-reported kimchi consumption and the inability to establish causation in its observational design. Experimental studies altering dietary patterns are essential to ascertain causal relationships.
The intricate relationship between kimchi and obesity raises questions about the accuracy of self-reported dietary habits, with acknowledged limitations in the questionnaire's ability to precisely capture kimchi amounts. Reliance on individuals to recall past eating habits introduces challenges, and the observational study design can only establish correlations, lacking the capacity to determine causation.
To unravel cause-and-effect dynamics, experimental studies are needed, involving controlled alterations to participants' diets and subsequent examination of outcomes.
Weak Evidence on Fermented Foods and Weight Loss
Several experimental studies have examined the impact of various fermented foods on weight loss, while others focused on appetite markers rather than actual weight changes.
However, the existing evidence is notably weak in supporting or endorsing fermented foods for weight loss. These studies have been of short duration, with many failing to report weight changes. Additionally, the diversity of fermented foods used in most studies makes it challenging to draw generalized conclusions.
Despite the limited evidence for weight loss, fermented foods remain beneficial when included as part of a healthy, diverse, and balanced diet, especially for those who enjoy them.
They are a rich source of beneficial bacteria and essential nutrients. However, some fermented foods, like kimchi and sauerkraut, may contain added salt. Excessive salt consumption is associated with an increased risk of high blood pressure, heart disease, and stroke.
RELATED ARTICLE: High-Fiber Diet vs Fermented Foods: Relationship Between Diet, Systemic Inflammation, and Gut Microbiota Studied in New Research
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