Understanding Kimchi
Kimchi is a traditional Korean side dish made from fermented vegetables like napa cabbage, radish, scallion and cucumber. It has a sour, salty, spicy and umami flavor. The fermentation process helps create healthy probiotics.
Kimchi can contain a mix of vegetables, but napa cabbage is the primary base ingredient. Other seasonings like garlic, ginger, chili pepper, fish sauce and salt are also used.
It is low in calories but packed with nutrients including vitamin K, riboflavin, iron, folate, probiotics and fiber. Kimchi offers many health benefits like lowering cholesterol, aiding digestion and boosting immunity.
Nutritional Profile Per 100g
- Calories: 18
- Protein: 1g
- Fat: 0g
- Carbs: 4g
- Fiber: 2g
The low calorie and high fiber content makes kimchi a nutritious choice. But is it also low in carbs, making it suitable for low carb and keto diets?
Kimchi Carbs and Keto
Many keto dieters enjoy kimchi for its tangy flavor and probiotic content. But its carb content may raise questions about whether it fits within keto guidelines.
Net Carbs in Kimchi
Per 100g, kimchi contains:
- Total carbs: 4g
- Fiber: 2g
- Net carbs: 2g
Net carbs are calculated by subtracting fiber from total carbs. The high fiber content significantly reduces the net carbs in kimchi.
Keto Diet Rules
The standard keto diet recommends limiting net carbs to:
- 20-50g net carbs per day
- 5-10% of total daily calories
For a 2000 calorie diet, this equals 100-250g total carbs, or 20-50g net carbs after subtracting fiber.
With only 2g net carbs per 100g, kimchi easily fits within keto guidelines. You can incorporate reasonable amounts of kimchi in a keto eating plan.
Serving Sizes
A typical per serving amount of kimchi is around:
- 1/2 cup: Around 35 calories, 2g net carbs
- 1 cup: Around 70 calories, 4g net carbs
One serving of kimchi provides less than 5g net carbs, leaving room for other low carb foods at meals.
Health Benefits of Kimchi
Here are some of the top evidence-based health benefits of eating kimchi:
1. Boosts Immunity
The probiotics and nutrients in kimchi help fight infections and strengthen immune defenses. Compounds present have antibacterial effects as well.
2. Supports Gut Health
The fiber, probiotics, vitamins and minerals in kimchi promote optimal gut function. Kimchi helps nurture healthy gut flora.
3. Aids Digestion
Fermented kimchi assists with digestion by stimulating digestive juices and enzymes needed to break down and absorb nutrients from food.
4. Rich in Antioxidants
Kimchi provides antioxidants like vitamin C, beta carotene and flavonoids that combat cell damage by free radicals and inflammation.
5. May Help Reduce Cholesterol
Studies show the probiotics in fermented kimchi can help lower "bad" LDL cholesterol and increase "good" HDL cholesterol to reduce heart disease risk.
6. Helps Regulate Blood Sugar
The fiber content helps slow digestion, preventing unhealthy blood sugar spikes. This makes kimchi beneficial for those with diabetes or metabolic syndrome.
Tips for Incorporating Kimchi Into a Keto Diet
Here are some tips on enjoying kimchi on a keto eating plan:
Monitor Your Portions
Stick to about 1/2 to 1 cup per serving and account for the carbs in your daily tally.
Enjoy It Raw
Eat kimchi raw to get the most from the live probiotics that may be destroyed by high heat.
Use as a Topping or Condiment
Add kimchi on top of keto-friendly foods like cauliflower rice bowls, avocado toast, egg scrambles and baked fish.
Make Kimchi Pancakes
Mix kimchi into egg and almond flour pancake batter for a tasty low carb treat.
Blend Into Soups
Add a spoonful of kimchi to bone broth soups and chilis for a spicy, probiotic boost.
Use in Lettuce Wraps
Spoon kimchi into lettuce leaves with shrimp, avocado, veggies for a fresh, portable meal.
Stir Fry with Cauliflower Rice
Saute kimchi with sesame oil, keto veggies and riced cauliflower for a fast dinner.
Potential Concerns About Kimchi on Keto
While kimchi is generally suitable for keto, a few things to keep in mind:
Ingredients Vary
Homemade and brand recipes differ, so carb counts can vary. Check labels and account for variations.
May Contain Added Sugars
Some brands add sugars like honey, rice syrup or fruit juice to create flavor. Choose unsweetened versions.
High Sodium Content
Kimchi is high in sodium from salt used in fermentation. Those with high blood pressure or sodium-sensitive conditions should limit intake.
Can Cause Digestive Issues
The fiber content can cause gas or bloating. Introduce kimchi slowly if you have irritable bowel syndrome (IBS) or digestive problems.
Not Recommended for Pregnancy
Unpasteurized kimchi may contain harmful bacteria. Pregnant women should avoid raw kimchi due to listeria risks.
Making Your Own Keto-Friendly Kimchi
You can customize kimchi recipes to suit your taste and diet. Follow these tips for a keto-friendly homemade batch:
Pick Fresh Low Carb Vegetables
Use napa cabbage, radish, cucumber, scallions, bok choy or brussels sprouts as the base.
Spice It Up
Flavor with garlic, ginger, red pepper flakes, fish sauce, coconut aminos and chili paste.
Ferment Correctly
Ferment at cool room temperature for 2-7 days to develop probiotics. Keep air tight.
Avoid Added Sugars
Skip honey, rice syrups, and fruit juices. Sweeteners alter flavors and carbs.
Omit Fruits and Starchy Veggies
Leave out high carb ingredients like carrots, sweet potato, apple, pineapple, or mango.
Use Salt
Salt aids lactic acid fermentation. Mineral-rich sea salt or Himalayan salt are best options.
Sampling Keto-Friendly Store-Bought Kimchi Brands
When purchasing kimchi, read nutrition labels and watch for added sugars. Reputable keto-friendly brands include:
Mother-in-Law's Kimchi
This brand uses anchovy sauce for authentic flavor. 1/2 cup provides just 2g net carbs.
Coco Foods Kimchi
Made from napa cabbage with salt and garlic. 1/2 cup has 1g net carb.
Wildbrine Kimchi
Vegan kimchi fermented from cabbage with ginger and chili. Contains 2g net carbs per serving.
Farmhouse Culture Kimchi
This raw, unpasteurized kimchi packs probiotics. Offers 1g net carb per 2 tbsp serving.
Tobagi Kimchi
Sugar free recipe uses cabbage, radish and green onion. Per 2oz serving has 3g net carbs.
The Verdict on Kimchi and the Keto Diet
Kimchi can fit into a keto meal plan in moderation. It provides live probiotics, a tangy flavor, and nutrition from fiber and vitamins. Just be mindful of portions to keep net carbs low.
When buying, check labels and avoid brands with added sugars. Or make your own tailored version at home.
Pair kimchi with plenty of low carb proteins, healthy fats, non-starchy veggies, and high-fat dairy. This allows you to take advantage of its probiotic and antioxidant benefits while adhering to keto guidelines.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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