FoodBlog Bytes: How does Fermentation Work & why is it Healthy? 🥬
Fermented foods have taken the internet by storm, and we’re constantly bombarded with how healthy kimchi is and how all our favourite influencers are drinking kombucha. But there isn’t much of a point in jumping on trends unless you’ve got all your facts right and know just why you should be including certain foods in your diet. 🥒
What Fermented Foods can I buy in Malta?
You might not know exactly what we’re talking about, so to start here are some examples of fermented foods:
- Yogurt - fermented milk
- Kefir - a kind of milk drink (yogurt-like)
- Kimchi - a staple in Korean cuisine, a selection of fermented vegetables (support local and give @fermentisland a shout)
- Kombucha - a slightly alcoholic sweetened tea drink (DM the ‘buch queen @goodwitchco)
- Sauerkraut - a popular German side dish of finely sliced cabbages (another @fermentisland victor on the local scene)
- Tempeh - a vegan protein source made from soybeans
- Sourdough bread - risen by a fermented starter (get yours locally from @thegoodstuff)
- Beer (yes, really try @huskiecraftbeer for a nice local craft selection)
What is Fermentation and how does it Happen?
Biologically, fermentation is a metabolic process: it’s how energy is produced from carbohydrates by microorganisms in the absence of oxygen. Basically it’s how bacteria and fungi get the energy they need to survive off of food. The byproduct of this, which is an acid or an alcohol; is what matters in the context of food production. As a result of this, the food is preserved and given a distinctive sour taste. 😝
Fermentation is carried out simply by adding microorganisms to the carbohydrate source and leaving the mixture at the optimal temperature for the process to occur. The microorganism uses the sugars in the food to produce energy in the form of adenosine triphosphate, by-producing lactate which then forms lactic acid, ethanol and carbon dioxide (you can see this in the bubbles produced by yeast which causes dough to rise). 🫧
So what are the Benefits of Consuming Fermented Products?
The health benefits of fermented foods have nothing to do with the process of fermentation or its products, but with the strains of microorganisms inside them. Purposely consuming bacteria may seem odd, as some forms of them can cause illnesses; but the bacteria used in fermentation are probiotics (basically, good bacteria). Probiotics are naturally found inside your gut, and they are essential to digestion. 🦠
Probiotics contribute to gut health in many ways. We need them to synthesise certain vitamins such as Vitamin K, and they also help in both the breakdown and absorption of minerals. Fermented foods also support the part of the immune system located in the gut wall, thus helping to fight off infections. They also help in breaking down phytic acid, a chemical which interferes with the absorption of nutrients. 🦍
The gut is connected to the brain in such a way that what goes on in our gut can highly influence how we feel. Most of the serotonin in your body is produced in the gut - serotonin is a neurotransmitter involved in regulating your mood. Therefore having a healthy gut can contribute to your overall physical and mental wellbeing. 🧘
Fermentation DIY: Your Guide to Homemade Kimchi
Making your own fermented foods is actually quite easy! Fresh, local root vegetables and cabbages work great for a home-made kimchi. Here’s a simple recipe you can follow:
- Thinly slice cabbages, carrots, radishes and spring onions
- Soak the cabbages in salt water for at least an hour to remove harmful bacteria
- Make a paste of garlic, ginger, fish sauce (remove if vegan), chili oil, sugar and rice vinegar
- Toss the vegetables through the paste and store in a jar
- Leave to ferment at room temperature overnight then store in the fridge for up to two weeks (the fermentation is caused by the bacteria indigenous to the cabbage)
Whether you prefer your daily yogurt as a snack or the occasional homemade sourdough toast, incorporating fermented products into your diet is a great way to reduce bloating, improve digestion and immunity plus a healthy and happy gut. 👍
Comments