Fermented foods are becoming increasingly popular primarily because of their health benefits. For example, they help lower blood lipid levels and blood pressure and improve the composition of the intestinal flora. But do fermented foods actually help you lose weight, as a recent study suggests?
The physician Dr. In a recent article, Evangeline Mantzoris from the University of South Australia (UniSA) summarizes the results of various studies to date on the question of whether fermented products such as kimchi actually help you lose weight.
Benefits of fermented foods
Fermented foods are said to have a number of benefits. They are intended to lower blood sugar levels in those with diabetes and also help lower blood lipid levels and blood pressure in those with diabetes and obesity. Fermented foods can also relieve diarrhea, says the expert.
But can fermented foods really help you lose weight, as the results of a recent study suggest?
What are fermented foods?
Fermented foods are created when microbes ferment food components, such as yogurt, cheese, kefir, kombucha, wine, beer, sauerkraut and kimchi, reports Dr. Mantzioris. Fermentation extends the shelf life of food and creates new nutrients.
Healthy microbes (probiotics) digest nutrients and components of food to form new bioactive components (postbiotics). According to Dr. Mantzioris believes that these provide health benefits in addition to the health benefits of the bacteria themselves.
Lower risk of obesity thanks to kimchi?
A study published earlier this year found evidence of a lower risk of obesity from kimchi consumption, which appears to be because consumption increases levels of beneficial bacteria in the gut flora.
A total of 115,726 people aged 40 to 69 took part in the study, who reported how much kimchi they had consumed in the past year. The experts found that consuming one to three servings of kimchi per day was associated with a lower risk of obesity in men.
According to the research team, if men consumed more than three servings of kimchi (baechu) per day, their risk of obesity and so-called abdominal obesity was reduced. In women, the risk of obesity and abdominal obesity decreased with two to three servings of Baechu daily.
Eating radish kimchi (kkakdugi) was also associated with a lower risk of obesity in both men and women in the study.
Is an increase in risk also possible?
However, the team also found that people who consumed five or more servings of kimchi not only had larger waist sizes, but were also more likely to suffer from obesity.
The study also had some limitations. For example, due to the questionnaires used, it was difficult to assess how much kimchi the participants had actually eaten. And the participants themselves reported their previous eating habits, so distortions due to memory problems are possible.
Because of the study design, it was not possible to determine whether kimchi directly leads to weight loss, the research team said.
Lose weight through fermented foods?
The question remains as to what other experimental evidence supports the claim that fermented foods counteract obesity.
A study has already shown that fermented milk products can slow down the emptying of the stomach in men, so that they feel full longer and develop less appetite for other foods.
Another study showed that drinking a small glass of kefir (200 milliliters) reduced appetite after a meal. However, this was only the case if the meal consisted of quickly digested foods, which can cause blood sugar levels to rise quickly, says Dr. Mantzioris.
In another study of obese young Indonesian women, consumption of tempeh (a fermented soy product) was associated with changes in appetite hormones. However, no effects on appetite or satiety were observed.
Consuming about 70 grams of chungkookjang (fermented soybean) daily has been linked to various improvements in obesity in one research paper, although the experts involved did not find any effects on weight.
A systematic review of all studies examining the impact of fermented foods on satiety (feeling full) found no such effect, adds Dr. Mantzioris added.
In summary, there is so far only very weak evidence that fermented foods support weight loss. The experimental studies carried out were short-lived and many of them reported no changes in weight, concludes Epxertin.
Fermented foods are healthy
Nevertheless, consuming fermented foods as part of a healthy, varied and balanced diet still makes sense, as they are particularly rich in healthy bacteria and nutrients. However, it should be noted that certain fermented foods such as kimchi and sauerkraut have a higher salt content. (as)
