Fermented Foods
Fermentation usually brings up an image of spoiled or sour food. It is true that certain foods undergo a process of fermentation over a certain period. This could be due to the action of microorganisms or natural or introduced bacteria.
Fermented foods certainly have their advantages. Wine, beer and hard liquors such as rum, vodka, and tequila are produced after a long period of fermentation. Thus, the process of fermentation usually applies to the conversion of sugars into alcohol using yeast.
However, pickling or canning may include fermentation or processing via brine (mixture of salt and water), vinegar, or the use of citrus fruits with acidic content such as lime or lemon juice. Fermentation helps as a preserving action while canning or bottling food products.
Fermented foods are all around us even if we are not consuming sauerkraut, Thai nam pla (fermented fish sauce), or khimchi (Korean fermented vegetables) on a day-to-day basis.
Commonly consumed fermented foods that you may recognize include breads, cheeses, yogurt, and soy sauce.
Fermented foods diet. Fermented foods provide a number of health benefits. The process of fermentation turns milk into yogurt, cheese, or kefir, and the bacteria that aids this process forms lactic acid. Lactic acid in yogurt is beneficial for overall digestion. Since the bacterial enzymes break down milk proteins, even individuals who suffer from lactose intolerance can easily digest cultured diary products.
Fermented foods provide health advantages too. Consider this: the luxurious dark chocolate that most people enjoy undergoes a fermentation process as well. The rich, dark color of chocolate is achieved through the process of fermentation. During this process, bitter tannins are destroyed lending the chocolate an intense flavor. Similarly, the process of fermentation in dark wines also eliminates the tannins. Many individuals suffer from tannin sensitivity, and they may find it easy to consume fermented foods rid of tannins.
Many of the fermented foods are beneficial for gut health since the fermentation process allows for pre-digestion. For example, sauerkraut or fermented cabbage and khimchi or fermented vegetable mix can be consumed by individuals who suffer from indigestion or flatulence problems while consuming raw or cooked cabbage and other vegetables. Similarly, fermented seafood products such as fish sauce, anchovy paste, shrimp paste, or pickles are considered beneficial since they provide all the benefits of omega-3 fatty acids. Although fermented foods such as bread undergo the process of fermentation by yeast, most of its benefits are also lost during the high temperature baking process. However, studies suggest that sourdough bread retains the bacterial enzymes considered beneficial for our body.
The question that comes to our mind is “why should we include fermented foods in our daily diet?” The answer is very simple. Adding fermented foods to your diet has a number of health benefits and that’s why it is recommended that you try and add some kind of fermented foods to your diet. Some popular items on the fermented foods list include yogurt, sourdough bread, and sauerkraut. Here are a few benefits of fermented foods:
• Fermented foods can bring down the high levels of cholesterol in the blood. They also have some strengthening effect on both our immune and digestive systems.
• Certain fermented foods like yogurt contain high levels of bacteria that produce lactic acid. These contribute to our overall health. Care has to be taken to avoid the sugar laden yogurt that is available in the market. The modern manufacturing techniques could destroy the bacterium that produces lactic acid. A better solution is to try making yogurt at home in the traditional manner.
• Recent studies substantiate that fermented foods contribute to digestion and also have significant nutritional benefits. They add anti-inflammatory omega -3 fatty acids and B vitamins to the body.
• The live lacto bacteria found in fermented foods are beneficial against certain harmful microorganisms.
• Another food product Kimchi, which is very popular in Korea, has a number of medicinal and anti-ageing properties. Kimchi is now easily available in a number of grocery stores in the United States.
• Lactobacillus acidophilus is a beneficial flora found in fermented foods. A number of foods contain the bacteria in a natural form. The bacterium consumes the sugars and starches that are present in food. During the process of metabolizing the sugars a number of byproducts are produced. Lactic acid for example helps preserve the food and has an inhibitive effect on other bacteria that lead to foods rotting and putrefying.
• Fermented soy helps increase the availability of isoflavones and stops the effects of phytic acid.
• Drinking milk that is fermented is great to reduce hypertension. During the culturing process certain peptides are produced that prevent certain chemicals from constricting the vessels and increasing blood pressure.
Keeping the above points in mind it is important that we go back to the traditional methods of food preparation which our ancestors used. We need to rely less on refrigerated and frozen foods. So simply turn to fermented foods and see the difference that they will bring to your health.