Yogurt is produced from milk that has been fermented,

Yogurt is produced from milk that has been fermented,

Kimchi is a popular Korean side dish that is usually made from fermented cabbage, although it can also be made from other fermented vegetables like radishes.

It boasts an extensive array of health benefits and may be especially effective when it comes to lowering cholesterol and reducing insulin resistance.

Insulin is responsible for transporting glucose from the blood to the tissues. When you sustain high levels of insulin for long periods, your body stops responding to it normally, resulting in high blood sugar and insulin resistance.

In one study, 21 people with prediabetes consumed either fresh or fermented kimchi for eight weeks. By the end of the study, those consuming fermented kimchi had decreased insulin resistance, blood pressure and body weight (24Trusted Source).

In another study, people were given a diet with either a high or low amount of kimchi for seven days. Interestingly, a higher intake of kimchi led to greater decreases in blood sugar, blood cholesterol and “bad” LDL cholesterol (25Trusted Source).

Kimchi is easy to make and can be added to everything from noodle bowls to sandwiches.

SUMMARY:
Kimchi is made from fermented vegetables such as cabbage or radishes. Studies have found that it may help reduce insulin resistance and blood cholesterol.
2. Sauerkraut
Sauerkraut is a popular condiment consisting of shredded cabbage that has been fermented by lactic acid bacteria. It is low in calories but contains plenty of fiber, vitamin C and vitamin K (26).

It also contains a good amount of lutein and zeaxanthin, two antioxidants that help promote eye health and reduce the risk of eye disease (27Trusted Source).

The antioxidant content of sauerkraut may also have promising effects on cancer prevention.

One test-tube study showed that treating breast cancer cells with cabbage juice decreased the activity of certain enzymes related to cancer formation (28Trusted Source).

However, the current evidence is limited and more research is needed to look at how these findings may translate to humans.

You can use sauerkraut in just about anything. Throw it in your next casserole, add it to a hearty bowl of soup or use it to top off a satisfying sandwich.

To get the most health benefits, be sure to choose unpasteurized sauerkraut, as the process of pasteurization kills off beneficial bacteria.

SUMMARY:
Sauerkraut is made from shredded cabbage that has been fermented. It is high in antioxidants that are important for eye health, and it’s easy to add to many dishes.
3. Probiotic Yogurt
Yogurt is produced from milk that has been fermented, most commonly with lactic acid bacteria.

It is high in many important nutrients, including calcium, potassium, phosphorus, riboflavin and vitamin B12 (29).

Yogurt has also been associated with a wide variety of health benefits.

One review of 14 studies showed that fermented milk products like probiotic yogurt could help reduce blood pressure, especially in those with high blood pressure (30Trusted Source).

Another study found that a higher intake of yogurt was linked to improvements in bone mineral density and physical function in older adults (31Trusted Source).

It may also help keep your waistline in check. A recent review showed that eating yogurt was associated with a lower body weight, less body fat and a smaller waist circumference (32Trusted Source).

Remember that not all yogurt varieties contain probiotics, as these beneficial bacteria are often killed during processing.

Look for yogurts that contain live cultures to make sure you’re getting your dose of probiotics. Additionally, make sure to opt for yogurts with minimal added sugar.

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