Eat Kimchi. That is the conclusion of a study that featured 22 obese participants. The study divided them into two groups with each eating either fresh kimchi or fermented kimchi, added to their diet for two weeks and then switching with a two-week washout period in between.
The fermented group showed a significant decrease in hip-to-waist ratio and percentage of body fat as well as significant improvements in symptoms of metabolic syndrome such as fasting blood glucose, blood pressure and total cholesterol.
What is most interesting is that both groups lost weight and saw improvements. So the ingredient in kimchi were playing a role. It was just more significant when they consumed the fermented kimchi, meaning the process of fermentation turned good foods into super foods.
To Make The Recipe:
1 tbsp olive oil
1/2 cup kimchi
1/2 tsp turmeric
1 cup cooked brown rice, preferably leftover
1 cups bok choy, kale or spinach, chopped
2 green onions, chopped
1/2 tsp tamari sauce or coconut aminos (or sea salt)
1 egg, lightly beaten
Black pepper to taste
Place the rice in medium frying pan over medium heat and stir it until it is heated and just starts to stick a bit to the bottom. Add the olive oil, bok choy and green onion and sauté for 1-2 minutes until the vegetables are soft. Add the tamari and turmeric and stir. Add the egg and stir to cook it. Once the egg is cooked, add the kimchi to lightly warm but not cook it. Remove from the pan into a serving dish and season with black pepper. Serve
To remove the egg that is stuck to the bottom of the pan: Add some water with baking soda and vinegar to the pot and boil for 5 minutes. This will make it easy to clean.
- Fermented kimchi reduces body weight and improves metabolic parameters in overweight and obese patients. Kim EK1 et al, Nutr Res. 2011 Jun;31(6):436-43.
- Diet-Induced Dysbiosis of the Intestinal Microbiota and the Effects on Immunity and Disease
Kirsty Brown et al, Nutrients. 2012 Aug; 4(8): 1095–1119.