Fermented foods promote gut health and longevity
Probiotics, also known as probiotics, are beneficial bacteria for digestive health that maintain the natural balance of bacteria in the gut. Not only that, but more and more evidence points to them having the ability to protect the heart, control blood sugar and even help support the immune system. One of the safest and most effective ways to boost probiotics is to consume fermented food.
During fermentation, microorganisms, bacteria, and fungi break down the carbs in food into various compounds, says Mackenzie Burgess, nutritionist and recipe developer at Cheerful Choices Blog. such as alcohol, lactic acid and carbon dioxide. They act as a natural preservative and give the dish a distinctive sour taste.
Here is a summary of fermented foods that promote gut health. If you eat right, you can also prolong your life and live longer:
Miso is a powder formed from the fermentation of soybeans with a mold called koji. Like all fermented foods, this famous Japanese condiment promotes gut health.
It is also a rich source of nutrients such as manganese, copper, and zinc, which contribute to increased energy and brain health.
Yogurt is made when bacteria convert the sugar lactose in milk into lactic acid. However, not all store-bought yogurts are created equal.
Some types can contain up to 28g of sugar, which is equivalent to the amount of sugar experts recommend per day.
Therefore, if possible, people should choose low-sugar or sugar-free varieties. While they don’t taste as great as sugary ones, they’re very healthy.
Tempeh is a food related to tofu. In fact, they are very familiar to vegetarians. The key difference between the two is that tempeh is made from fermented whole soybeans.
Tempeh is even as healthy as meat. This is truly a great source of plant-based protein. An 85g bowl of tempeh yields up to 19g of protein, about the same amount found in some meats.
Kefir is created when kefir seeds are added to milk to promote fermentation. They come in cream form and are often used to make morning smoothies. Kefir is also present in other dishes such as pasta or sauces.
In addition, this is a food rich in the amino acid tryptophan, which helps stimulate serotonin, a neurotransmitter that affects mood and sleep.
Kimchi is made from fermented cabbage and radish. This famous Korean dish is a source of vitamin C and K, which help heal wounds and strengthen bones.
In addition, kimchi also has the effect of losing weight because including this food in the diet both creates a delicious taste for the dish and does not add calories.
Sauerkraut is made from fermented cabbage and is high in vitamin C. Pairing this food with sandwiches and barbecue sauce is a great choice. In fact, this is one of the most popular pickled cabbage dishes in the world.
Apple Cider Vinegar
Not only has the ability to protect gut health, apple cider vinegar also helps reduce blood sugar levels. This is beneficial for people with diabetes.
People can use this food to prepare many different dishes, from marinating chicken, mixed with salads to making vinegar when mixed with olive oil, salt, mustard and maple syrup. Not only that, they also provide a large amount of calories, protein, fiber and many other beneficial compounds for health.
Pickled cucumbers are made from fermented cucumbers in brine. This is different from soaking in vinegar which will not lead to fermentation.
Cucumbers are an excellent source of beta carotene, a compound that protects cells in the body from damage and reduces the risk of disease by boosting the immune system.
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