Fermented Foods In The Diet: Why Include Them?

Is it good to include fermented foods in the diet? We explain why include this type of product in your daily diet. Pay attention, they are a type of product with various properties for the body. Its regular consumption could be able to improve certain functions related to food metabolism.

You are probably not used to including fermented foods in your diet, beyond yogurts. However, the most recent research defends that these should be more present in the diet to promote good health. We tell you the details.

They improve the digestive process

Fermentation is a process in which various microorganisms are involved , all of them beneficial to health, such as bacteria and fungi that influence the texture, taste and smell of this type of food.

These products are often very useful as it helps your defenses, they help prevent the development of a large number of diseases. The enzymes in these foods improve the digestive process. This is especially necessary in the case of older people, since as they age, the body stops producing them.

Ultimately, the products resulting from fermentation help the decomposition of food. This is because they allow the absorption of essential nutrients and separate substances that must be discarded.

They help the good maintenance of the bone structure

Including fermented foods in the diet will help regulate the bacterial flora in the intestine. Thanks to the live cultures they contain, eating this type of food makes the human microbiota more robust, increasing the response to elements that are harmful to people’s health. Research published in the journal  Molecular Nutrition & Food Research showed that the consumption of fermented foods rich in probiotics is capable of improving immunity and the metabolism of nutrients.

On the other hand, these products contain high levels of vitamin B12 and folic acid, nutrients that are especially important for the good condition of the bone structure. Absorbing these elements daily helps to maintain the necessary amount of calcium in the bones, so that it does not wear out prematurely, nor is so much bone density lost during old age.

Also, folic acid is an essential vitamin during pregnancy. Several studies assure that it is important to increase its intake in pregnant women to prevent malformations in the fetus.

They help regulate blood sugar level

Another benefit of fermented foods in the diet is that the large amount of beneficial bacteria for health present in them help to improve the metabolism of sugars. In this way, the highest levels present in the blood can be controlled.

Fermented foods are especially advisable in patients who are at risk of type 2 diabetes. This is because they help to use glucose as a source of energy. Experts say that even supplementation with probiotics from this type of fermentation could be able to improve and control blood glucose in diabetic patients.

Therefore, these types of people have to especially consider the intake of fermented products. Even so, these foods must be present in the diet of all types of individuals, and they will be highly recommended elements for a healthy diet.

Fermented foods in the diet

Here are some examples of fermented foods that we can include in our diet.

Yoghurt

In addition to being very accessible to everyone, yogurt is a very healthy food due to its probiotic action. However, you have to see the nutritional labels to avoid some very rich in sugars, fats or additives.

Fermented cabbage

Sauerkraut is a very typical food from Germany and other European countries, and is commonly used as a side dish. Cabbage is fermented with water and salt, and this process increases the levels of glucosinolates, elements that help fight tumor cells.

Kombucha

Kombucha is a fashionable product that is gaining more and more popularity in the world of nutrition. In California it is consumed regularly, it is already served in restaurants, there are bars specialized in kombucha and parties are held where this fermented tea is served , rich in probiotics and with a very peculiar flavor.

Fermentation is generated by the symbiosis of yeasts and other microorganisms. A few tablespoons of sugar are added to black tea, which is converted into a multitude of simpler components available, such as vitamins and enzymes. In addition, many people are already encouraged to prepare this interesting drink at home.

Miso

Miso is a paste produced by fermenting soybeans and optionally mixed with rice or wheat. Among its many benefits, it favors the balance of the intestinal flora and has a great antioxidant power. In addition, it is rich in essential amino acids, minerals and vitamins.

Introduce fermented foods into the diet to promote health

Consuming fermented foods has significant health benefits. Thanks to their ability to strengthen the microbiota of the intestine, they help alleviate digestive problems, improve bone health and promote blood sugar control.

Best of all, there are different varieties to include them on a regular basis in the diet. They are low in calories and contain other beneficial nutrients for the body.