Homemade Keto Kimchi Recipe [VIDEO] (2024)

FAQs

Can you have kimchi on a keto diet? ›

Yes, you can eat kimchi on a keto diet. It's low in carbs, with only one net carb per cup. If you're on a keto diet, experts suggest you include low-carb fermented foods, such as kimchi, to help keep your gut healthy.

Nutrient dense

Since kimchi varies widely in ingredients, its exact nutritional profile differs between batches and brands. All the same, a 1-cup (150-gram) serving contains approximately ( 4 , 5 ): Calories: 23. Carbs: 4 grams.

I prepared batches of sauerkraut, kimchi, and dill pickles, fermenting one jar with celery juice and another jar with whey. No salt. And it was a success! The fermentation with celery juice worked really well and is already starting to be flavourful.

Why make your own sauerkraut/kimchi? There are so many reasons! COST: making your own fermented veggies is WAY cheaper than buying them at the store! FLEXIBLE FLAVORS AND SALT LEVEL: making your own fermented veggies allows you to put whatever ingredients, flavors, level of salt or hot pepper that you want.

On the ketogenic diet, the "net carb" is the amount of carbs in a food minus the fiber and sugar alcohol. Fiber and sugar alcohol are subtracted because the body does not fully absorb them. The keto net carb diet limits daily carbohydrate consumption to 20-50 grams to induce ketosis.

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.

Fermented foods like sauerkraut and kimchi are rich in dietary fiber, which slows down the absorption of glucose into the bloodstream. Fiber acts as a natural buffer as the human body is unable to absorb and break it down, thus preventing rapid spikes in blood sugar after meals.

Fermented foods like sourdough starter, unpasteurized tempeh, kombucha, sauerkraut, miso and kimchi are teeming with live good bacteria. But cooking kills them.

Eating one to three servings of any type of kimchi a day was associated with a lower risk of obesity in men. 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).

The process of making kimchi involves brining (salting) the vegetables to draw out the water, which helps in preservation and allows the seasonings to penetrate the food over time; the final salt concentration ranges from 2-5%. Kimchi is typically fermented by 'wild cultures' naturally present on the vegetables.

How long does homemade kimchi last? ›

As the kimchi matures, it will take on earthy, tangy notes while the heat of the chiles mellows out. Your kimchi will continue to age if kept cool in the refrigerator and away from oxygen, remaining delicious for up to 12 months or even longer.

Maintenance: This will keep for months on end in the fridge (as long as it is submerged in the brine) and will continue to ferment very slowly, getting more and more flavorful. Feel free to remove the cabbage leaf and just press kimchi down under the brine, after each use.

Kimchi is traditionally made with napa cabbage, but there's nothing to stop you from using another cabbage! Napa cabbage, Chinese cabbage, green cabbage, savoy cabbage, white cabbage, red cabbage, and bok choy (we could go on and on) are all part of the very large cruciferous family (Brassicaceae).

The only downside to doing this is that your kimchi will lose its beneficial probiotic bacteria, as well as some of its salty and spicy flavor. Rinsing kimchi before eating it is actually a pretty common practice for children and elderly people who find its flavor too strong.

Kimchi should only be fermented for a few days at room temperature and then put into the refrigerator. It will continue to ferment at a cool temperature. If kimchi over-ferments, it will have a very vinegary odor and taste.

According to the findings, published in BMJ Open, consuming up to three servings of kimchi, a traditional Korean dish, per day could reduce the likelihood of obesity in men. Furthermore, the consumption of radish kimchi, in particular, has been linked with a to lower midriff weight in both sexes.

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.