Crunchy and tangy Korean side dishes might just be your ticket to lower blood pressure and better overall health, but there’s a bit of a catch.
Kimchi, which is a fermented cabbage dish boasting a long history, gets served at breakfast, lunch, and dinner in South Korea. Its distinctive flavor is a product of lactic acid fermentation mixed with spices like garlic and gochugaru, a type of Korean chili pepper.
A recent study from the University of Connecticut highlighted that kimchi can indeed help lower blood pressure, blood sugar, and triglyceride levels.
You won’t just find kimchi in Korean restaurants; it’s often a star in fusion cuisine, showing up in dishes like kimchi fried rice, kimchi tacos, and kimchi grilled cheese. Plus, many grocery stores in the U.S. have it available in their refrigerated aisles.
So, what does the science say about kimchi and its benefits? Fox News Digital consulted some experts for their insights.
According to Dr. Shad Malvasti, executive director at the Institute for Integrative Health and Lifestyle Medicine in Arizona, kimchi qualifies as a superfood because of its probiotic properties. “It’s a combination of probiotic fermentation and nutrient-rich veggies,” he mentioned.
Malvasti added, “In addition to probiotics, kimchi is packed with fiber, antioxidants, and vitamins A, C, and K from cabbage and other vegetables.” He pointed out that the health benefits largely stem from its main ingredients: garlic, ginger, and chili pepper.
“Garlic has antibacterial properties and contains compounds that help regulate blood sugar and blood pressure; ginger boosts digestion and reduces inflammation, while chili peppers also play a role in reducing inflammation,” he explained.
You don’t have to munch on massive servings of kimchi daily to enjoy its perks. Malvasti suggested that just a quarter cup a few times a week can introduce the essential probiotics and phytonutrients beneficial for your gut.
However, there are some trade-offs to consider. The same UConn study noted that while kimchi can lower blood pressure, it’s typically high in sodium.
This presents an interesting dilemma: the beneficial bacteria in kimchi might counteract the blood pressure-raising effects of sodium. Still, it’s advisable for those with high blood pressure to talk with their doctor before adding significant quantities of kimchi to their meals.
“For most healthy adults, moderate consumption is not a concern. However, those with high blood pressure or heart issues should be cautious about the overall salt in their diet,” Malvasti cautioned. He also mentioned that some very spicy types of kimchi could trigger heartburn in sensitive individuals. Finding balance is essential. “Enjoy kimchi as part of a whole-food, plant-based diet. Small amounts over time can yield significant benefits.”
Malvasti pointed out that kimchi’s flavors are unique, describing it as “tangy, slightly sour, pleasantly spicy, with a rich umami depth from fermentation.” For those new to it, he recommends starting with just a little. It works well as a side dish, topping for rice or grain bowls, or as an addition to tacos, sandwiches, and omelettes.
“Using it as a seasoning can help you enjoy its flavor while still capturing its health benefits,” he advised.
