A study published Tuesday in South Korea found that people who ate moderate amounts of kimchi daily are at a lower risk for developing obesity, with different types of kimchi being associated with staving off different forms of obesity.
The report — titled “Association between kimchi consumption and obesity based on BMI and abdominal obesity in Korean adults” and published in the medical journal BMJ Open — surveyed over 115,000 Korean adults ages 40 to 69 and found that Korean men who consumed one to three servings of kimchi a day were less likely to develop obesity than those who ate less than a serving per day.
Kimchi, which originated in what is now South Korea, is a popular fermented vegetable dish prepared with salt, chili paste and various seasonings, such as onion, garlic and fish sauce.
The researchers from Chung Ang University, Korea’s National Cancer Center and the World Institute of Kimchi found that Korean men who consumed the most cabbage kimchi in particular had a 10% reduced chance of developing both obesity and abdominal obesity. Both men and women who ate more radish kimchi than average had 8% and 11% reduced risk of abdominal obesity, respectively.
Numerous studies have shown that a diet high in fermented foods, such as kimchi, has proven health benefits, such as increasing microbiome diversity and reducing inflammation. Another study, published in April in the Journal of Ethnic Foods, found that kimchi can be an effective treatment aid for obesity.
Michelle Jaelin, a registered dietitian practicing in Ontario, said she was not at all surprised by the conclusion of the study, noting that the fiber content of kimchi is beneficial to health.
“Fiber helps to keep you full longer, and it also contributes to your daily vegetable intake. The other thing is, because it is a fermented food, it’s got certain pre- and pro-biotics that can help with gut health,” Jaelin said.
However, the gender disparity in the health benefits could be due to stereotypical differences in consumption habits and attitudes toward diets, Jaelin said.
She added that how kimchi is served may be a major contributing factor in its health benefits. Equally important to kimchi is what you are eating with it. Kimchi is often served as a side dish alongside other healthful vegetables and proteins.
Researchers noted in the study that consuming more than three servings of kimchi a day could have the opposite benefit. Participants who ate more than five servings of kimchi per day were more likely to be at a risk for obesity. That is because kimchi contains a high level of sodium, Jaelin said.
“If you’re eating three meals a day — maybe you’re having kimchi on the side — that’s great. It is increasing your intake of vegetables, which is important,” she said, “but then more than that I’d watch a little bit, because it also is higher in sodium.”
Though the study was conducted in South Korea and included only Korean adults, Jaelin said eating a moderate amount of kimchi could benefit anyone. “I definitely do see health benefits for a variety of other populations, but it has to be something that you enjoy, that you like to eat,” she said.
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FAQs
Eating kimchi every day could help stave off weight gain, new study says. Cabbage and radish kimchi, a popular fermented vegetable dish, in particular were effective in reducing the risk of obesity and abdominal obesity in both men and women.
Can kimchi help gain weight? ›
One small study found that eating kimchi as part of a monthlong diet helped people with overweight or obesity shed weight and body fat. Eating kimchi may also prevent weight gain. Research shows that men who had one to three servings of kimchi daily were 10% less likely to become obese than those who didn't eat kimchi.
What will happen if you eat kimchi every day? ›
A study published Tuesday in South Korea found that people who ate moderate amounts of kimchi daily are at a lower risk for developing obesity, with different types of kimchi being associated with staving off different forms of obesity.
Does kimchi help with belly fat? ›
Men who ate more than three serves a day of cabbage kimchi (baechu) were less likely to have obesity and abdominal obesity (excess fat deposits around their middle). And women who ate two to three serves a day of baechu were less likely to have obesity and abdominal obesity.
How much kimchi to eat a day to lose weight? ›
Overall, eating up to three servings of kimchi daily was associated with an 11% lower odds for obesity, compared to folks who ate less than one serving daily, Shin's group found. Results varied somewhat based on gender: Women who ate two to three servings daily saw their odds for obesity fall by 8%, the study found.
Does kimchi boost metabolism? ›
Kimchi houses beneficial bacteria called lactobacillus that aid digestion. Researchers found that kimchi helped people lose weight by boosting their metabolism. They attribute this to the probiotic bacteria in kimchi. These bacteria assist in breaking down food and extracting more energy from it.
What is the side effect of eating too much kimchi? ›
What happens when you eat too much kimchi? Since kimchi is fermented and spicy, you might experience uncomfortable gastric repercussions. Usually those with IBS or other gastrointestinal issues are more prone to sensitivity, especially since kimchi is also spicy.
Why do Asians eat kimchi with every meal? ›
Eating kimchi is a communal activity
In Korea, the practice of common eating with family members or friends is recognized as a cultural hallmark. It is also an opportunity for sociability in addition to nourishment. People not only share a table, but also eat from the same dishes, including kimchi as a side dish.
When should you not eat kimchi? ›
Kimchi spoilage and over-fermentation
It will continue to ferment at a cool temperature. If kimchi over-ferments, it will have a very vinegary odor and taste. It is not pleasant to eat raw, so it is often used for soups and stews. If any fermentation gets soft and slimy, then it is a sign of spoilage.
How often do Koreans eat kimchi? ›
Tradition is one of the main reasons why Korean serve kimchi at almost every meal. History shows that Koreans were already eating kimchi as early as 37 BC. During those times, it was common for the locals to make fermented dishes because of the abundance of ingredients and lack of refrigeration.
As far as timing? It's most optimal to eat enzyme rich fermented food at the beginning of the meal, so they can begin the work of helping digestion as soon as they land in the stomach.
Does kimchi help hormones? ›
Sauerkraut and kimchi provide a double benefit: they are both from the Brassica family and fermented! The powerhouse antioxidant vitamin may help increase levels of progesterone which can help balance out the levels of estrogen in the body.
Is eating kimchi good for skin? ›
Great For Your Skin And Anti-Ageing
Kimchi is high in vitamin C, which is responsible for collagen production. This protein keeps the skin youthful, maintains its firmness, reduces wrinkles, and slows the ageing process.
What happens when you start eating kimchi every day? ›
Along with fiber, vitamins, and minerals, kimchi contains natural probiotic bacteria. If you eat them regularly, the probiotics in fermented foods can be beneficial to your gut microbiome. Studies suggest that eating kimchi on a daily basis could help to improve some digestive problems.
Does kimchi make you gassy? ›
Generally, kimchi is safe for most people unless you have a specific allergy to any of the ingredients. It may also cause some unpleasant side effects such as gas and bloating if you're not used to fermented or high-fibre food.
Does kimchi for breakfast help you lose weight? ›
While some studies have shown an association between kimchi consumption, weight loss, and an improvement in blood glucose levels, the evidence isn't convincing. You can still enjoy kimchi as part of a healthy, varied, balanced diet. Just be mindful of your total daily sodium intake.
Is fermented food good for weight gain? ›
No, fermented food is healthy. The good bacteria may improve digestion, boost immunity, promote a healthy weight. Eating foods packed with probiotics—good bacteria—is one way to boost up your gut health. Fermented foods, like yogurt and kimchi, are rich in probiotics.
Is kimchi good for Bulking? ›
Kimchi. No surprises to see this traditional korean concoction being great for muscle building. The fermented napa cabbage, onions, garlic, and spices aid the body's natural digestion. This in turn helps nutrient absorption making kimchi such a great way to gain the mass you want.
Will kimchi make you bloat? ›
Fermented foods can strengthen your gut microbiome. But some may cause temporary bloating and gas. I recommend limiting your intake of kimchi, kombucha and sauerkraut for a more comfortable stomach.
Is kimchi a junk food? ›
Kimchi is a healthy food option. It is low in calories and high in many key nutrients. The process of making it gives it a high amount of good bacteria known as probiotics.
