Enjoy the Health Benefits of Kimchi Without Excess Sodium

Enjoying the Health Benefits of Kimchi Minus the Sodium

Kimchi is a popular Korean side dish made from fermented vegetables like napa cabbage, radish, scallions and spices. This tangy, salty food provides a host of health benefits but can be high in sodium. Luckily, there are many ways to make delicious low-sodium kimchi at home.

Benefits of Kimchi

Traditional kimchi offers fantastic nutrition:

• Loaded with fiber, vitamins A, K, B and C.
• Excellent source of minerals like iron, calcium and potassium.
• Contains probiotics and gut-healthy bacteria.
• Anti-inflammatory and antioxidant compounds.
• Aids digestion and gut health.
• May boost immunity and heart health.

However, store-bought and traditional homemade kimchi can be very high in added salt content. For those reducing sodium, high-salt kimchi may need to be enjoyed in moderation.

Is Kimchi Good for Low Sodium Diets?

For managing conditions like high blood pressure, kidney disease and heart failure, doctors recommend limiting sodium intake to 1500mg to 2000mg per day. One cup of store-bought kimchi can contain over 2000mg of sodium!

While small amounts of regular kimchi may be ok, those with more restrictive sodium diets under 1500mg will need to look for low-sodium recipes to get their fix of kimchi without excess salt.

Tips for Making Low Sodium Kimchi

Creating fresh kimchi at home lets you control the sodium content. Here are some tips for making lower sodium kimchi:

1. Use Less Salt

Most kimchi recipes call for 1/4 to 1 cup of salt or more per head of napa cabbage. Simply reducing the measured salt to 1 to 2 tablespoons can make a big difference.

2. Rinse and Soak Vegetables

After salting the cabbage, let it soak for an hour and rinse thoroughly before mixing in other ingredients. This helps remove some of the excess sodium.

3. Skip the Brine

Many kimchi recipes call for letting the salted veggies soak in a water-salt brine before fermenting. Skipping this brining step saves added salt.

4. Use Fish Sauce Sparingly

The standard kimchi seasonings include 1 to 2 tablespoons of fish sauce per batch. Use just 1 teaspoon or omit entirely to reduce sodium.

5. Increase Low-Sodium Flavorings

Boost flavor with extra ginger, garlic, leeks, chili flakes, rice flour and natural sweeteners. This enhances taste while allowing less salt.

6. Use Salt Alternatives

Replace up to half the salt with mineral-rich seaweed powder, celery salt or onion powder to maintain flavor while lowering sodium.

Low Sodium Kimchi Ingredient Substitutions

Get creative with ingredient swaps to reduce sodium in kimchi:

Instead of Table Salt Try:

• Seaweed powder
• Dulse flakes
• Celery salt
• Onion powder
• Garlic powder
• Lemon or lime juice

Instead of Anchovy Fish Sauce Try:

• A dash of soy sauce
• Seaweed powder
• Mushroom broth or soy broth
• A pinch of natural MSG

Instead of Salted Shrimp Try:

• A spoonful of soy sauce
• A pinch of natural MSG
• Dried mushrooms
• Smoked paprika

Play around with unsalted spices like garlic, onion, leeks, ginger, chili and rice flour to add layers of flavorful complexity to low-sodium kimchi.

Low Sodium Kimchi Recipe

This easy napa cabbage kimchi cuts back on the salt without sacrificing flavor:

Ingredients:

• 1 medium napa cabbage
• 1 tablespoon sea salt
• 1 cup julienned daikon radish
• 3 scallions, chopped
• 1 tablespoon fresh ginger, minced
• 2 cloves garlic, minced
• 1 tablespoon rice flour
• 1 teaspoon maple syrup
• 1-2 teaspoons chili flakes

Instructions:

1. Cut cabbage into quarters and core. Slice into 1-2 inch strips.
2. Sprinkle with salt and let sit 1 hour. Rinse and drain well.
3. Mix cabbage with remaining ingredients in a large bowl.
4. Pack into a jar pressing down until brine rises. Leave 2 inches space at top.
5. Let ferment at room temperature 3-5 days until tangy.
6. Move to fridge. Consume within 2 months.

For extra probiotics and flavor, add a tablespoon of whey from previous kimchi batch. Adjust spices to your liking and enjoy!

Buying Lower Sodium Kimchi

Look for these tips on sodium content when purchasing pre-made kimchi:

• Check nutrition labels and aim for under 500mg sodium per serving.
• Look for low-sodium, reduced sodium or no-salt-added versions.
• Avoid brands made with fish sauce or salted shrimp.
• Choose kimchi labeled as "quick," "fresh" or "mild" as they use less salt.
• Look for recipes using daikon radish or green cabbage which need less salt.

Ideally, buy kimchi refrigerated instead of shelf-stable to avoid extra preservatives. Or better yet - make your own!

Serving Low Sodium Kimchi

Here are tips for enjoying kimchi on a low sodium diet:

Use Sparingly

Stick to 1-2 tablespoons kimchi per serving and use it to flavor other foods instead of eating it by itself.

Focus on Fresh Kimchi

The older kimchi gets, the more salty and fermented it becomes. Use fresh kimchi within the first 1-2 weeks for milder sodium levels.

Pair with Low Sodium Foods

Enjoy kimchi with plain rice, veggie noodles, tofu or eggs instead of salty meats and broths.

Rinse and Drain

For store-bought kimchi, rinse under water and drain in a colander to remove some sodium before eating.

Adjust Other Sodium

When serving kimchi, use low-sodium versions of soy sauce, stocks, soups and condiments.

Kimchi Nutrition Without Excess Sodium

With a few easy substitutions, you can make probiotic-packed kimchi work on a low sodium diet. Focus on fresh, homemade batches using less salt, salt alternatives and bold flavorings. Coupled with smart buying and serving tips, you can still reap kimchi's fantastic benefits minus the excess sodium.

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.