Kimchi is a delicious and probiotic-rich food, but is it OK to eat it every day?
Often containing cabbage, kimchi can also be made with any other vegetable, such as radish and carrots.
Whether it’s store-bought or homemade, kimchi has an impressive nutritional profile and may offer potential health benefits.
Photo:Carson Downing
This pickled dish packs a punch of vitamins A and C and good bacteria.
But you may wonder, how much should you eat?
Keep scrolling to uncover the answers to kimchis health benefits, potential risks and tips from two registered dietitians.
During fermentation, LAB produces a byproduct of lactic acid that gives the vegetable a distinctive sour taste.
During fermentation, the LAB present in the vegetables multiply and grow.
While there are multiple strains of LAB, the most common strains present in kimchi areLactobacillus, WeissellaandLeuconostoc.
The bacteria in kimchi are considered the unsung heroes of our digestive system that may support gut health.
Kimchi is low in calories, contains fiber, and is packed with vitamins.
Research has found that kimchi is loaded with antioxidants.
Kimchis polyphenol content may also offer protection against degenerative diseases.
So, if you are watching your sodium intake, Moon and Mussatto recommend enjoying smaller portions of kimchi.
Depending on the ingredients used in the kimchi, histamine may be present in the fermented vegetable.
So, if you are histamine-sensitive or intolerant, you will want to tread carefully.
Moon recommends seeking out vegetarian kimchi as an alternative.
Food Safety Concern
Lactic acid produced during fermentation kills off potential pathogens.
Enjoy kimchi as a small side dish to complement rice, or add it tostewsand salads.
Moon enjoys kimchi with rice, veggies and lean protein, such as ourKimchi-Tofu Soup with Sesame & Egg.
One of Moons favorites is topping off fish tacos with chopped kimchi.
Our Korean-Style Beef & Cabbage Tacos is also a creative way to enjoy taco-inspired foods.
Fermented products like kimchi have an extended shelf life.
Since kimchi is a fermented product, it will continue to ferment during storage.
The flavor may become more sour and the color may become more dull.
The Bottom Line
Kimchi is a traditional Korean staple that complements a variety of savory dishes.
If you are trying to moderate your salt intake, enjoy it as a small side dish.
Frequently Asked Questions
It is safe to eat kimchi every day in moderate amounts.
Because kimchi is high in salt, enjoy it as a small, condiment-sized portion.
Nutritionally speaking, store-bought and homemade kimchi have similar, if not, the same nutritional value.
Store-bought kimchi may have additional additives, whereas homemade kimchi does not.
Always read the ingredients list on the package and compare it to the ingredients used for a homemade recipe.
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