Fermented Food

Why is everyone suddenly interested in fermented food? Is it another fad or are there valid reasons why people are turning to them? Fermentation of food was around for thousands of years, it preserves food and adds a distinctive flavour. For example the difference between cabbage and sauerkraut or milk and cheese. But there are a great deal of of health benefits as well. Fermented foods have undergone the process of fermentation which is the chemical breakdown of sugar by yeast and bacteria.Fermentation gives a boost to your gut microbe, together they form an army to fight inflammation and digestive issues. I recently joined a Facebook group called Fermenting for Everyone.

 

Fermentation breaks down Anti nutrients

There’s several ways to make food better for you. Fermented food is just one example.

Anti nutrients such as lectins, oxalates, phytates, phytoestrogens, and tannins, prevent the body from absorbing nutrients. For most people this is isn’t a problem but if you rely mostly on grains, chickpeas, most of the beans (including soy beans and tofu) or are not getting good nutrition it can cause problems.

Phytic acid or phytate,in the seed form, helps the seed spout and is the main food source for the plant. But the molecules bind with minerals in the digestive tract. Minerals such as calcium, magnesium, iron, zinc, chromium, manganese. This makes these minerals no longer available for the body. Foods that contain phytic acid are beans, seeds, nuts. Ways to lessen phytic acid are spouting, cooking, baking, processing, soaking, fermenting, yeast leavening (side note eating mineral enhancers like garlic and onions increase the absorption of iron and zinc.

Kefir as a Fermented Food

Dairy Kefir

Kefir is a type of fermented food that is a cultured dairy product. Sugar that is found naturally in dairy is called lactose. People who are lactose intolerant stay away from dairy. Lactose is broken down by the bacteria found in kefir grains making it easier to digest for those that are lactose intolerant. Because kefir high in calcium, it is known to improve bone density. It is also high in vitamin K, this helps the blood to clot and to help calcium to stick to the bones. Many people consume kefir because of probiotics contributes to gut health. Some people consume kefir on its own but most prefer it mixed with honey and fresh fruit or berries or even blended into smoothies.

Water Kefir

Water kefir does not have as many strains of bacteria and yeast as milk kefir but works quite well with people who cannot consume dairy. I don’t know much about water kefir as a fermented food. I haven’t really seen this in the stores so I have linked a video if you want to learn more.

Tempeh as a Fermented Food

Tempeh falls in the class of fermented food because it is fermented soybeans that have been pressed into a compact cake. It is better for you than tofu. Tofu only has 40% protein that tempeh has. Really great source of calcium, great for those who are not able to eat dairy. Besides the protein and calcium, tempeh is also a great source of iron, riboflavin, niacin, magnesium, phosphorus and manganese. Tempeh can replace meat in chili or fried in cubes or grated. Tempeh has a palatable taste, better mouth feel than tofu. The taste has been compared to the umami taste of mushrooms. For more information about Tofu, see my post, Tofu is made From Soy

Miso as a Fermented Food

Miso is a fermented food is a common seasoning in Japanese cuisine. It’s made by fermenting soybeans with salt and koji, a type of fungus. In Japan where it is known as a breakfast food, studies show that women who consumed miso had less chance of breast cancer and improved heart health. Because miso is so salty, scientists have linked it to stomach cancer. I have noticed in restaurants, miso is served in tiny bowls. A little is good but a lot is too much of a good thing.

Kombucha

Kombucha is a fermented food that is actually a tea that’s fizzy, tart, and flavorful. It’s made from either green or black tea and contains their potent health-promoting properties such as probiotics. These are important to provide your gut with healthy bacteria. Kombucha forms acetic acid much the same as vinegar. Kombucha is easily made at home. Here is a website that shows how.

Kimchi

Originally Kimchi was fermented to enable the cabbage last through out the colder seasons. But now we think of Kimchi as a popular Korean side dish that’s usually made from fermented cabbage.Other vegetables such as radishes, eggplant, bamboo shoots, carrots, celery are used. Kimchi has the signature spices such as salt, chilli peppers, sugar, onions, fish sauce, garlic and saeujeot which is tiny fermented salted shrimp.

Sauerkraut

Sauerkraut is a popular food eaten either raw or cooked,consisting of shredded cabbage that is fermented by lactic acid bacteria. Fermentation changes the natural sugar in cabbage to carbon dioxide and organic acids. Its so much better for you than plain cabbage. There is a high amount of salt in sauerkraut, many people rinse it with clear water before consuming. It’s low in calories but contains plenty of fibre, vitamin C, and vitamin K. K2 is thought to clean the calcium out of the arteries therefore contributing to heart health. As I mentioned before, the K2 also helps calcium stick to your bones.Sauerkraut  contains probiotics as with most fermented food.

Probiotic Yogurt as a Fermented Food

Yogurt is produced from milk that’s fermented, most commonly with lactic acid bacteria.It’s high in many important nutrients, including calcium, potassium, phosphorus, riboflavin, and vitamin B12. Normally yogurt has three strains of probiotics. If you rely on the probiotics in the pill form, the manufacturer will probably use more than three strains for good measure. It is important to purchase unpasteurised yogurt because the heat of that process will kill the bacteria.

The calcium in yogurt is good for the bones and may help with osteoporosis. Potassium is an electrolyte because it carries a tiny electric charge which is necessary for various nerve and cell functions.Phosphorus is used by the body to form teeth and bones. It also plays a part in cell and tissue repair.

B Vitamins are Included

Riboflavin is known as Vitamin B2. All the B vitamins work to change carbohydrates to glucose for energy. The body is unable to store large amounts of B2 so it must be replenished daily. Another good reason to consume yogurt every day. It is great for the eyes and may prevent cataracts. Vitamin B12 helps in the forming of red blood cells and DNA, of course DNA is the molecules that makes you, you! Vitamin B12 comes from animal fat so vegans are more susceptible. Be aware of what a B12 deficiency looks like. Make sure you get tested for B12, some people cannot get enough for whatever reason.

Try to add fermented foods to your diet for various reasons. Gut health is what I would say is the most important I will write an article on gut health in the future, stay tuned! On the gut health note, I was reading that Xanthan gum is not good for the gut microbe. Xanthan gum if used as a stiffener in foods like peanut butter. I only buy the natural, peanuts only peanut butter because the regular stuff has the xanthan gum in it, it has been found harmful to dogs. The dog and I share our peanut butter sandwiches. This peanut butter is a hassle because it has to be stirred. My next article is about the trace mineral, zinc.