What is kimchi and how can it benefit your health. How does kimchi support gut health and immune function. What are the key nutrients found in kimchi. How can you incorporate kimchi into your diet.

What is Kimchi? Understanding This Traditional Korean Dish

Kimchi is a traditional Korean side dish consisting of fermented vegetables and seasonings. While there are over 200 varieties, most kimchi recipes include napa cabbage, green onions, radishes, salt, red peppers, garlic, and ginger. The vegetables undergo a brining process and are then left to ferment at room temperature, typically for about two days. This fermentation allows naturally present probiotics to develop, contributing to kimchi’s health benefits.

Key Ingredients in Kimchi

• Napa cabbage
• Green onions
• Radishes
• Red peppers
• Garlic
• Ginger
• Salt

The Nutritional Profile of Kimchi: A Low-Calorie Powerhouse

Kimchi is renowned for its impressive nutritional profile. It’s a low-calorie, low-fat food that’s rich in fiber and essential nutrients. While the exact nutritional content can vary depending on the recipe and ingredients used, here’s an overview of what you can expect from a 100-gram serving (about two-thirds of a cup) of kimchi:

• Calories: 39
• Protein: 3.6g
• Fat: 0.5g
• Carbohydrates: 7.1g
• Fiber: 3.6g
• Sugars: 3.6g
• Sodium: 993mg

One of the standout nutrients in kimchi is vitamin K, which plays a crucial role in blood clotting, bone growth, and cellular repair. This vitamin is primarily derived from the cruciferous vegetables used in kimchi, such as cabbage.

Gut Health and Kimchi: The Probiotic Powerhouse

One of the most significant benefits of kimchi is its positive impact on gut health. How does kimchi contribute to a healthy gut microbiome? The fermentation process creates beneficial probiotics, which are live microorganisms that can improve the balance of good bacteria in your digestive system.

An imbalance in gut bacteria can lead to various issues, including inflammation, poor bacterial diversity, and increased intestinal permeability. These conditions can increase the risk of digestive problems like constipation and diarrhea. By consuming kimchi regularly, you’re introducing beneficial probiotics to your gut, which can help maintain a healthy balance of bacteria and potentially alleviate these issues.

Potential Digestive Benefits of Kimchi

• Improved gut bacterial balance
• Reduced inflammation in the digestive tract
• Decreased risk of constipation and diarrhea
• Potential reduction in symptoms of gastrointestinal disorders

Kimchi and Immune Function: Boosting Your Body’s Defenses

Can kimchi help strengthen your immune system? Research suggests that the probiotics in fermented foods like kimchi may indeed have a positive impact on immune function. The beneficial bacteria in kimchi can interact with your gut-associated lymphoid tissue (GALT), which plays a crucial role in your body’s immune response.

Additionally, the high vitamin C content in kimchi, primarily from the cabbage and red peppers, can further support immune function. Vitamin C is known for its antioxidant properties and its ability to enhance the production and function of white blood cells, which are key players in your body’s defense against pathogens.

How Kimchi Supports Immune Health

1. Probiotic interaction with gut-associated lymphoid tissue
2. High vitamin C content for antioxidant support
3. Potential enhancement of white blood cell production and function

Cardiovascular Health: The Heart-Healthy Potential of Kimchi

Is kimchi good for your heart? Some studies suggest that regular consumption of kimchi may have cardiovascular benefits. The fermentation process of kimchi produces compounds that may help reduce cholesterol levels and improve blood lipid profiles.

Furthermore, the high fiber content in kimchi can contribute to heart health by helping to lower cholesterol levels and reduce the risk of heart disease. The garlic and ginger commonly used in kimchi recipes also have potential cardiovascular benefits, including anti-inflammatory and blood pressure-lowering effects.

Potential Cardiovascular Benefits of Kimchi

• Cholesterol reduction
• Improved blood lipid profiles
• Increased fiber intake for heart health
• Potential blood pressure-lowering effects

Weight Management: Can Kimchi Aid in Weight Loss?

Could incorporating kimchi into your diet help with weight management? Some evidence suggests that kimchi may indeed play a role in supporting weight loss efforts. The low-calorie, high-fiber nature of kimchi can help promote feelings of fullness and satiety, potentially leading to reduced overall calorie intake.

Moreover, some studies have indicated that the probiotics in kimchi may influence metabolism and fat storage in the body. While more research is needed to fully understand these effects, incorporating kimchi into a balanced, calorie-controlled diet may support weight management goals.

How Kimchi May Support Weight Loss

1. Low in calories but high in fiber for increased satiety
2. Potential metabolic effects from probiotics
3. May influence fat storage and distribution

Incorporating Kimchi into Your Diet: Delicious and Versatile

How can you add kimchi to your meals? Kimchi is incredibly versatile and can be incorporated into your diet in numerous ways. Traditionally, it’s eaten as a side dish or condiment, but its uses extend far beyond that.

Creative Ways to Enjoy Kimchi

• As a standalone side dish
• Mixed into rice or noodle dishes
• Added to soups and stews for extra flavor
• Used as a topping for sandwiches or burgers
• Incorporated into omelets or scrambled eggs
• Mixed into salads for a spicy kick
• Used as a flavoring for dips or dressings

When adding kimchi to your diet, start with small amounts and gradually increase as you become accustomed to its strong flavor. Remember that kimchi is high in sodium, so be mindful of your overall salt intake, especially if you’re on a sodium-restricted diet.

Potential Considerations and Precautions with Kimchi Consumption

While kimchi offers numerous health benefits, are there any potential drawbacks or precautions to consider? For most people, kimchi is safe to consume as part of a balanced diet. However, there are some instances where caution may be warranted:

Who Should Exercise Caution with Kimchi?

• Individuals with sensitivities to fermented foods
• Those on low-sodium diets due to kimchi’s high salt content
• People with allergies to any of kimchi’s common ingredients
• Individuals with shellfish allergies (some traditional recipes use dried shrimp)
• Those with acid reflux or frequent heartburn
• People with thyroid disease (due to the goitrogen content in cabbage)

If you have any of these conditions or concerns, it’s advisable to consult with a healthcare professional before adding kimchi to your regular diet. They can provide personalized advice based on your specific health needs and circumstances.

In conclusion, kimchi is a nutrient-dense, probiotic-rich food that offers a wide array of potential health benefits. From supporting gut health and immune function to potentially aiding in weight management and heart health, this traditional Korean dish has much to offer. By incorporating kimchi into a balanced diet, you may be able to enjoy its unique flavor while reaping its numerous health advantages. As with any dietary change, it’s always wise to introduce new foods gradually and pay attention to how your body responds. With its rich cultural history and impressive nutritional profile, kimchi stands as a testament to the power of fermented foods in supporting overall health and well-being.

What Is Kimchi? A Complete Guide to This Fermented Food

By Kristeen Cherney, PhDMedically Reviewed by Kelly Kennedy, RDN

Reviewed: March 6, 2023

Medically Reviewed

Rich in probiotics, fiber, and other nutrients, this crunchy, spicy dish may enhance your immunity and gut health, help you lose weight, and more.Stocksy

If you’re browsing the refrigerated section of a grocery store, you may come across different bottles or jars of kimchi: a popular side, condiment, or flavoring agent in traditional Korean dishes. This salty, spicy, fermented veggie mixture is quickly gaining traction in other cuisines, too, and may offer a variety of nutritional benefits.

Read on to learn more about kimchi, and how incorporating it into your diet might be a smart move.

What Is Kimchi?

Simply put, kimchi is a combination of fermented vegetables and seasonings.

“Kimchi is a nutrient-dense traditional Korean side dish that provides a wide variety of health benefits,” explains Trista Best, RD, MPH, a nutrition consultant for Balance One Supplements and the Whitfield County Health Department in Dalton, Georgia.

According to Colorado State University, there are more than 200 varieties of kimchi, but most contain a staple vegetable, as well as napa cabbage (from China), green onions, radishes, salt, red peppers, garlic, and ginger.

No matter the combination of vegetables, all kimchi goes through a brining process and is then left to ferment, usually at room temperature for two days, allowing the naturally present probiotics (good-for-your-gut microorganisms) in the vegetables to develop.

Common Questions & Answers

Why is kimchi so good for you?

Kimchi, a fermented food, is a good source of gut-healthy probiotics. Aside from gut health, the benefits of kimchi may extend to overall cardiovascular health and potential weight loss, especially when combined with a whole-food, low-calorie diet.

What does kimchi taste like?

While the flavor will vary depending on the ingredients and recipe, kimchi is known for being garlicky and spicy or even hot, with a slightly crunchy texture.

How should you eat kimchi?

Kimchi is traditionally eaten alone or with other vegetables, rice, or noodles. You may also eat kimchi as a side dish, as a sandwich topping, or add it to soups and stews.

Is kimchi always cabbage?

While kimchi typically incorporates cabbage, not all recipes contain this cruciferous vegetable. Some recipes feature cucumbers and other fruit, and some even include meat or fish.

Who should avoid kimchi?

You may want to avoid kimchi if you have a sensitivity to fermented foods, foods high in sodium, or any of the common ingredients, such as cabbage. Traditional kimchi uses a special type of dried shrimp and should be avoided by those with a shellfish allergy. Other reasons for avoiding kimchi (of any kind) may include acid reflux, heartburn, or thyroid disease.

Kimchi Nutrition Facts

Kimchi is primarily known to include napa cabbage and spices. The exact nutritional profile will vary depending on the recipe and brand, but overall it’s considered a low-calorie, low-fat food that’s rich in fiber.

For example, per the U.S. Department of Agriculture (USDA), a 100 gram (g) serving, or about two-thirds of a cup, of kimchi with napa cabbage, broccolini, cucumber, and other fruits and vegetables contains:

• Calories 39
• Protein 3.6 g
• Fat 0.5 g
• Carbohydrates 7.1 g
• Fiber 3.6 g
• Sugars 3.6 g
• Sodium 993 milligrams (mg)

“[Kimchi] has a significant amount of vitamin K, a fat-soluble vitamin responsible for blood clotting, bone growth, and cellular repair,” says Best. This is attributed to the cruciferous vegetables (such as cabbage).

Potential Health Benefits of Kimchi

Researchers and dietitians agree that kimchi has numerous health benefits. According to Blanca Garcia, RDN, a nutrition specialist at Health Canal in Los Angeles, kimchi may be particularly beneficial for your gastrointestinal and cardiovascular health, as well as your immune system. Here’s a closer look at these benefits.

Good for Your Gut Health

Kimchi is perhaps best-known for its naturally occurring probiotic content, which may improve gut health, notes Best. “An imbalance in healthy gut bacteria can lead to inflammation, poor bacterial diversity, and intestinal permeability,” she says. “This imbalance promotes conditions where the risk of constipation and even diarrhea increases.”

According to a review of studies on fermented foods published in the August 2019 issue of Nutrients, kimchi, sauerkraut, kombucha, and miso indeed have probiotic properties that may have positive implications for gastrointestinal health, including a reduced risk of gastric cancers, although more research in humans is needed.

“Consuming the so-called ‘good bacteria’ in kimchi can help reduce the negative symptoms of many gastrointestinal disorders, such as irritable bowel syndrome and colon inflammation,” says Garcia.

While research is ongoing, there is some evidence that kimchi may indeed improve conditions like irritable bowel syndrome, or IBS. A small randomized controlled study published in May 2022 in Food and Nutrition Research found that kimchi reduced IBS symptoms, such as bloating, abdominal pain, and irregular bowel movements. Researchers concluded that such effects may be related to both the anti-inflammatory effects of kimchi and its high fiber content.

May Promote Cardiovascular Health

“Aside from maintaining a healthy gut flora, probiotics have also been shown to improve heart health by reducing cholesterol and inflammation,” Garcia explains. “Through its antioxidant, anti-inflammatory, and cholesterol-lowering properties, consuming kimchi may lower the risk of atherosclerosis.” (Atherosclerosis is an arterial disease caused by plaque buildup.)

One review supports these benefits, as researchers suggest the positive cardiovascular effects of kimchi may be attributed to an active compound called 3-(4′-Hydroxyl-3′,5′-dimethoxyphenyl)propionic acid. Additionally, a previous study performed on rats also found that low-sodium versions of kimchi may have anti-hypertensive effects, which could possibly support lowering blood pressure.

It’s important to note that traditional kimchi is high in sodium, so if you have any heart issues, it would be best to check with your healthcare provider or look for a lower-sodium option before adding it to your diet.

May Strengthen Your Immune System

In addition to supporting your overall gut and heart health, there’s evidence that kimchi may strengthen your immune system.

“With probiotics and significant levels of vitamin C [51 mg] in a 100 g serving, consuming kimchi is further associated with improved immune function and lowered levels of inflammation triggered by disease,” says Garcia.

Previous research noted that the functional-food content of kimchi supports overall health, and confirms that, like other fermented foods, kimchi too may bolster your immune system.

Can Kimchi Help With Weight Loss?

“Kimchi is a low-calorie food that can be a healthy addition to a weight loss plan,” says Best. “One cup of kimchi contains about 22 calories and is a good source of fiber, which can help keep you feeling full and satisfied. ”

A past study on overweight and obese patients concluded that fermented kimchi had significant effects on some of the typical symptoms of metabolic syndrome, including decreased blood pressure, cholesterol, fasting glucose, and body fat percentage, along with reduced body fat.

Additionally, a study on mice published in August 2022 in Food Research International suggests that kimchi consumption may have positive effects on the gut-brain axis by reducing chronic low-grade inflammation that could contribute to obesity. And an earlier study on mice found that kimchi might help reverse the effects of a high-fat diet.

Probiotics in kimchi may support weight loss by helping to balance the gut microbiome, according to Best. But she also says that kimchi ought to be regarded as just one of many strategies to help you lose weight.

“It is important to note that weight loss is ultimately about creating a calorie deficit, which means burning more calories than you consume,” she says. “While kimchi can be a healthy addition to a weight-loss plan, it should be consumed in moderation as part of a balanced diet that includes a variety of whole, unprocessed foods.”

How to Select and Store Kimchi

Bottled or jarred, ready-to-eat kimchi is available for purchase at grocery stores and online. Here’s where you can find it and how to properly store this fermented food to prevent it from going bad.

Selection

Store-bought kimchi is available year-round in grocery stores. According to Fermenters Kitchen, you can find different brands at major shops like Kroger, Walmart, Publix, and Safeway, as well as health-food stores such as Whole Foods and Trader Joe’s. You may also find it at Asian markets or other specialty food stores.

As long as you’re not pregnant and don’t have an autoimmune condition, opt for a raw (unpasteurized) product to ensure it has the probiotics for added gut-health benefits.

Depending on where you shop, you may find kimchi in one of the following areas:

• In the produce section near refrigerated bottled dressings
• Near refrigerated tofu, plant-based meats, or kombucha
• Near other fermented jarred foods, such as pickles or sauerkraut

If you’re interested in making your own kimchi, you can find the basic ingredients (vegetables) at a grocery store, though you may need to visit a specialty foods store for some traditional ingredients. For example, one recipe from the Food Network calls for Korean radish, fish sauce, and dried shrimp.

Storage

Like other fermented foods, kimchi has a long shelf life, but it’s best stored in the fridge once you’ve opened the jar. It does go bad eventually — store-bought brands will likely have expiration dates, and you can also tell kimchi has spoiled if the vegetable textures have softened or if the product isn’t as flavorful as it once was, according to an article in Eating Well. As with any refrigerated food, consider tossing an old jar of kimchi if it doesn’t smell the same.

From a U.S. viewpoint, homemade kimchi can be refrigerated, but may last only up to one week, notes Colorado State University. In Asian countries, people store and consume kimchi for much longer periods.

How to Eat Kimchi

Kimchi is a versatile food that can be incorporated into meals in probably as many ways as there are kimchi recipes.

“Kimchi can be eaten alone or paired with rice, used in stew, and even eaten alongside eggs for breakfast,” says Best. You can also eat kimchi with noodles or meat.

Garcia offers ways you might bring kimchi into your diet. “Add it to your typical breakfast meals like hash browns, potato pancakes, and omelets to make them more flavorful,” she says. “Make the famous bibimbap [a Korean rice, vegetable, and meat dish] with kimchi, give your sandwich a unique twist by adding kimchi, or level up your homemade fried rice or a savory grain bowl with kimchi.”

Potential Health Risks of Kimchi

While kimchi is touted for its health benefits and may promote an overall healthy gut microbiome, according to Best there are a few side effects and risks for certain individuals to consider.

Side Effects

Note that these side effects aren’t necessarily caused by the kimchi itself, but by the sudden increase in fiber intake that kimchi may entail for some people. The following side effects may be avoided by increasing kimchi consumption gradually and drinking plenty of water.

• Digestive issues, including bloating, gas, and diarrhea, especially if you’re consuming large quantities (more than 1 cup per day or more than your personal tolerance)
• Reduced thyroid hormone production from eating too many goitrogens
• Heartburn or acid reflux from certain ingredients, such as chili peppers
• Oral allergy syndrome According to the American Academy of Allergy, Asthma, and Immunology (AAAAI), symptoms like an itchy mouth or throat may occur because of cross-reactivity between proteins, such as mugwort pollen and cabbage.

“While the ‘good bacteria’ [via probiotics] help us digest food, fight harmful bacteria, and regulate the immune system, excessive kimchi consumption may result in an imbalance of microbes, leading to diarrhea and other health problems,” says Garcia. “Moreover, due to its high sodium content, people with high blood pressure must be mindful of its consumption.”

Additionally, while store-bought kimchi is generally safe, it’s important to use caution when making your own kimchi. According to a review published in March 2022 in Frontiers in Microbiology, fermented foods may pose a risk of exposure to harmful microorganisms due to contamination of raw materials, as well as contamination during production and distribution. Mainly, these are issues if the DIY fermentation process is done incorrectly. If you follow fermentation instructions, the risks are very low.

Kimchi and Thyroid Disease

Overall, people with thyroid issues may benefit from eating probiotic-rich foods like kimchi when consumed in moderation, though there may be some exceptions to consider.

“Gut health has a significant influence on thyroid function,” says Garcia. “[A healthy gut] ensures the optimum absorption of minerals essential to the thyroid, including iodine, selenium, iron, and zinc.”

If you have an underactive thyroid (hypothyroidism), Best warns against eating too many goitrogenic foods, which disrupt the production of thyroid hormones. These include cabbage — a key kimchi ingredient — as well as other cruciferous vegetables, like broccoli, cauliflower, and Brussels sprouts, according to the Cleveland Clinic. Such foods, when eaten in large quantities, may inhibit iodine production, which is essential for your thyroid health.

Kimchi “is generally considered safe to eat for individuals with thyroid disease,” says Best, but she recommends discussing the potential risks of eating fermented foods and goitrogens with a doctor.

Is It Possible to Be Allergic to Kimchi?

It’s possible to be allergic to kimchi if you have an allergy to any one of the ingredients. For example, the University of Manchester notes that previous studies have confirmed the possibility of allergies to cabbage and other plants in the genus Brassica, such as broccoli. Still, an allergy to cabbage is relatively uncommon. Additionally, specialty shrimp used in traditional kimchi would be of concern for those with a shellfish allergy.

If you do experience any symptoms of an allergic reaction to kimchi, stop eating it and call your doctor. According to the University of Nebraska-Lincoln, most vegetable allergy symptoms tend to be mild, and may include swelling around the mouth and throat, as well as skin rashes. In rare cases, respiratory issues may occur.

Summary

Kimchi is a traditional Korean dish that can be used as a side or in a variety of meals. Primarily known for its gut-healthy probiotics, kimchi may provide immune system and heart-health benefits, too. While you can make kimchi at home, you’ll likely have no trouble finding commercial brands at your local grocery store too.

“It’s generally recommended to consume fermented foods in moderation as part of a balanced diet,” says Best. “If you have thyroid disease and are concerned about including fermented foods like kimchi in your diet, it’s a good idea to consult with a healthcare professional for guidance.”

Additionally, if you’re new to eating kimchi, Garcia recommends incorporating small amounts in your diet to start. “Two to three tablespoons is an ideal way to start,” she says. “Slowly increase it to ¼ cup and then to ½ cup as you go along. It is worth experimenting first to see how it affects your overall health. Remember that moderation [up to 1 cup per day or your personal tolerance] is the key to maximizing its health benefits.”

Editorial Sources and Fact-Checking

• Understanding and Making Kimchi. Colorado State University. January 2019.
• Kimchi. U.S. Department of Agriculture. July 29, 2021.
• Dimidi E, Cox SR, Rossi M, et al. Fermented Foods: Definitions and Characteristics, Impact on the Gut Microbiota, and Effects on Gastrointestinal Health and Disease. Nutrients. August 2019.
• Kim HY, Park ES, Choi YS, et al. Kimchi Improves Irritable Bowel Syndrome: Results of a Randomized, Double-Blind Placebo-Controlled Study. Food and Nutrition Research. May 2022.
• Kim HJ, Noh JS, Song YO. Beneficial Effects of Kimchi, a Korean Fermented Vegetable Food, on Pathophysiological Factors Related to Atherosclerosis. Journal of Medicinal Food. February 2018.
• Lee SM, Cho Y, Chung HK, et al. Effects of Kimchi Supplementation on Blood Pressure and Cardiac Hypertrophy With Varying Sodium Content in Spontaneously Hypertensive Rats. Nutrition Research and Practice. August 2012.
• Park KY, Jeong JK, Lee YE, et al. Health Benefits of Kimchi (Korean Fermented Vegetables) as a Probiotic Food. Journal of Medicinal Food. January 2014.
• Kim EK, An SY, Lee MS, et al. Fermented Kimchi Reduces Body Weight and Improves Metabolic Parameters in Overweight and Obese Patients. Nutrition Research. June 2011.
• Kim N, Lee J, Song HS, et al. Kimchi Intake Alleviates Obesity-Induced Neuroinflammation by Modulating the Gut-Brain Axis. Food Research International. August 2022.
• Park JA, Tirupathi Pichiah PB, Yu JJ, et al. Anti-Obesity Effect of Kimchi Fermented With Weissella koreensis OK 1-6 as Starter in High-Fat Diet-Induced Obese C57BL/6J Mice. Journal of Applied Microbiology. September 2012.
• Find Kimchi in Grocery Stores and Online. Fermenters Kitchen. January 4, 2023.
• Does Kimchi Go Bad? Eating Well. July 8, 2022.
• An Essential Guide to Making Napa Cabbage Kimchi. Food Network. July 24, 2022.
• Oral Allergy Syndrome (OAS). American Academy of Allergy, Asthma, and Immunology. September 28, 2020.
• Skowron K, Budzynska A, Grudlewska-Buda K, et al. Two Faces of Fermented Foods: The Benefits and Threats of Its Consumption. Frontiers in Microbiology. March 2022.
• Thyroid Issues? What You Should Know About Foods and Supplements to Avoid. Cleveland Clinic. October 8, 2019.
• Allergenic Foods and Their Allergens: Vegetables. University of Nebraska-Lincoln. March 10, 2014.
• Allergy Information for: Cabbage (Brassica oleracea var. capitata Cruciferae [Brassicaceae]). University of Manchester. October 18, 2006.

Show Less

By subscribing you agree to the Terms of Use and Privacy Policy.

All About Yuzu: Nutrition, Benefits, How to Prepare It, and More

This tart, aromatic fruit is an exotic alternative to traditional citrus fruits like lemon and grapefruit. Read on to learn about its health benefits,…

By Jessica MigalaJune 28, 2023

What Are Legumes? Types, Health Benefits, Nutrition Facts, Cooking Methods, and More

These nutrient-packed superfoods deserve a place in your pantry, whether you’re following a plant-based diet or just trying to eat more whole foods. Here…

By Moira LawlerJune 28, 2023

11 Best and Worst Foods for Boosting Metabolism

Your weight loss success depends in part on your metabolism, which makes and burns energy in your body. Your genetics can affect your metabolism, but …

By Julie RevelantJune 26, 2023

Can Probiotics Help You Manage Chronic Health Conditions?

Probiotic foods and supplements may help with the management a variety of health conditions, such as IBS, diabetes, heart disease, and other chronic conditions…

By Erica PatinoJune 26, 2023

How to Pickle Fruits and Veggies at Home

Unlike store-bought pickles, with produce pickled at home, you control the salt content — plus, fermented pickles can be a boon to your gut health. Follow…

By Elizabeth MillardJune 24, 2023

5 Tips for a Healthier Burger

Cut back on saturated fat and extra calories by trying these healthier ingredients for your burger at your next cookout.

By Elizabeth MillardJune 22, 2023

Biotin 101: Potential Benefits, Known Risks, and More

A biotin supplement probably isn’t necessary for most people, because biotin deficiency is rare. That includes for growing hair and strengthening nails…

By Jessica MigalaJune 22, 2023

Can ice cream cause food poisoning?

Trends

There’s a surprising truth about this popular frozen treat.

July 31, 2018, 9:40 PM UTC / Source: TODAY

By Alessandra Bulow

After throwing a cookout, cleaning up the kitchen and carefully stacking leftovers in the fridge, it’s time for a break — an ice cream break to be exact.

But before the Netflix bingeing and frozen-dessert shoveling begins, there’s something very important to know — your beloved ice cream could make you sick.

Consuming the most glorious of frozen summer treats may come with some hidden dangers. There are a few ways that ice cream can make people sick — and we’re not just talking about brain freeze — so here’s what to know to stay safe this summer.

Resist the urge to refreeze

First of all, ice cream that has melted and then been refrozen can cause food poisoning, according to Amreen Bashir, a lecturer in biomedical sciences at Aston University in Birmingham, England. “This often happens when it is taken from the freezer, left out to thaw and then returned to the freezer before being taken out again to eat later,” Bashir wrote in an article for The Conversation.

While that bucket of rocky road ice cream sits out on the counter melting, it’s creating a fantastic breeding ground for bacteria, like listeria, which can cause fever, nausea, abdominal pain, diarrhea and cramping in healthy people.

“Ice cream melts fairly rapidly at room temperature and the milky, sugary, liquid concoction is a perfect petri dish for bacteria like listeria, essentially the second time you dig into the tub,” Bashir noted.

In a perfect world, everyone would place their pints of ice cream back in the freezer immediately after scooping out a serving (or two). Since that’s not going to happen every time, Rachel Lustgarten, a registered dietitian and food safety expert at Weill Cornell Medicine in New York City, has a good rule of thumb to go by.

“If the container no longer feels frozen to the touch and the melted ice cream is not visibly frozen anymore, the pint or tub should be discarded,” Lustgarten told TODAY Food. “Also, you want to make sure to avoid the temperature danger zone of 40 degrees to 140 degrees.”

That means that even semi-melted ice cream should be tossed and not refrozen.

“Freezing prevents the growth of listeria but will not kill it,” said Lustgarten.

Sharing isn’t always caring

In addition to not refreezing melted ice cream, think twice before letting the whole family eat straight from the same ice cream container.

“Double dipping with a dirty spoon is also not only inconsiderate, it’s an invitation to every nasty bug nearby,” wrote Bashir.

Also, when making ice cream at home, Lustgarten recommended keeping all ingredients in the refrigerator until they’re ready to be used. She also recommend using a recipe that calls for an egg-free, cooked base or substituting raw eggs for powdered eggs.

Now that you’re armed with this very important ice cream safety knowledge, it’s time to get scooping — just make sure to eat up all that creamy goodness before it melts.

Ice cream and health

Is ice cream a harmful or healthy product?

When does ice cream heal and when does it harm health?

Let’s figure it out.

Ice cream and tonsillitis (acute tonsillitis)

Many people are familiar with the feeling of severe pain and soreness in the throat when swallowing, which accompany inflammation of the palatine tonsils. The process of swallowing becomes so painful that it becomes difficult to eat, and almost impossible for children.

Even 30 years ago, it was considered indisputable that angina and ice cream, and cold food and drink in general, are incompatible. Now, thanks to a clearer understanding of the causes of the development of this disease, it has been proven that the cold, on the contrary, alleviates the condition of a person suffering from tonsillitis.

Ice cream, when swallowed, causes local cooling of the tonsils, which causes spasm (narrowing) of their blood vessels. As a result, the blood supply to the inflamed areas is disrupted, and, as a result, swelling decreases and pain sensations decrease. Recall that vasoconstrictor drops used for nasal congestion act on a similar principle.

Of course, ice cream should by no means be the only remedy for sore throats, but it can be very effective in relieving pain and discomfort when swallowing.

Ice cream after a tonsillectomy

But the previously widespread recommendation to eat ice cream immediately after a tonsillectomy (a tonsillectomy operation) has not been confirmed. Yes, the cold of ice cream will reduce post-operative pain, but the sugar and milk proteins that make up it provoke the production of phlegm, which causes coughing. A cough in the postoperative period is highly undesirable, as it can cause bleeding. In this situation, the resorption of plain ice from purified water, without flavoring additives, is recommended.

Doctors today recommend abstaining from ice cream and dairy products for 2-3 weeks.

In addition, after sweet ice cream, a favorable environment for the reproduction of streptococci is created in the oral cavity for some time, and this is the risk of developing a bacterial infection, which can be deadly in the postoperative period.

Ice cream and headaches

There is an amazing connection between eating ice cream and headaches. Many people, after eating a cold treat, experience a quick relief from a previously disturbing headache, while others, on the contrary, see ice cream as the cause of their migraine.

References to the fact that cold desserts can cause headaches have been found in the literature since the middle of the 19th century, however, it was not until 1988 that the medical community officially recognized the existence of this phenomenon, called “cold headache”. Now the reason for the appearance of such pain is also known, this is sphenopalatative ganglioneuralgia, in other words, a reaction to cold irritation of the upper palate, namely, the palatine ganglion (ganglion). When the palate cools, a reflex constriction of the blood vessels occurs. The sensation of cold from the palatine ganglion is transmitted to the brain, and the body immediately sends warm blood there, believing that it is the brain that is under the threat of hypothermia. The sudden increase in blood flow leads to pain and is often the cause of a migraine. However, those who are prone to cold headaches do not have to give up ice cream. It is only necessary to avoid contact of cold food with the soft back of the palate.

Ice cream has the opposite effect on other people – it reduces the intensity of headaches. This effect is also explained by the reaction of the palatine ganglion to hypothermia. If the cause of the headache is a spasm of the cerebral vessels, then a sharp rush of warm blood causes their reflex expansion, and the pain disappears.

M ice cream and depression

Chocolate ice cream is deservedly considered one of the most powerful food antidepressants. When a person eats ice cream, there is an activation of the same areas of the brain as when meeting a loved one or listening to pleasant music. In many ways, this effect is explained not so much by the properties and composition of ice cream, but by the positive associations that it causes, and these are, most often, memories of childhood, joy and carelessness.

Is ice cream cooling?

Agree, for many it would seem a sensible idea to cool off with ice cream on a hot summer day, and very much in vain. Contrary to the notion that a cold mass of ice cream entering the stomach will lower body temperature, everything happens exactly the opposite. It is no coincidence that the indigenous people of southern countries prefer to drink warm or even hot tea in the heat. Hot drinks increase sweating, a mechanism that is designed to cool our bodies. So, using ice cream to lower the temperature is not worth it. This will not only not help, but will lead to its slight increase.

Ice cream as a form of medicine

Ice cream prescribed by a doctor? The very idea seems absurd, however, there is a cure in the form of ice cream.

Indeed, there is a drug in the form of ice cream, and it is intended to combat such side effects of anti-cancer chemotherapy as loss of appetite, diarrhea, weight loss.

The fact is that the low temperature of ice cream makes it possible to introduce into its composition proteins (ldactoferrin) that are sensitive to temperature changes. In addition, against the background of aversion to food, which is often noted during chemotherapy, it is cold and sweet food that is best tolerated and allows you to sufficiently compensate for the patient’s energy expenditure.

Ice cream for breakfast makes us smarter and calmer?

Indeed, it has been experimentally confirmed that people who ate ice cream in the morning show better results in tests for reaction speed and assimilate new information better than those who received a traditional warm breakfast. In addition, brain scans of people who have eaten ice cream for breakfast reveal more high-frequency alpha waves, which is associated with a smooth emotional background and readiness for action. Interestingly, when using ice water instead of ice cream, no such effects were noted.

So, ice cream can relieve a sore throat, relieve a headache, allow you to “drink” and “feed” a patient with a lack of appetite, as well as improve mood and performance.

Is there ice cream? Opinion of a gastroenterologist

04.06.21 23998

Sabir Nasredinovich Mekhtiyev, Doctor of Medical Sciences, Professor, Chief Physician of our center, at the end of May, gave an interview to Channel 5 correspondents for the Izvestia program on the topic of the most favorite summer treat – ice cream . We offer a summary of the conversation.

As a result of a recent study, experts found that among the 70 most popular types of ice cream on the market, more than 90% were found to have violations in the composition:

• low fat content;
• presence of starch;
• addition of vegetable fats, antibiotics;
• and even the presence of bacteria represented by Escherichia coli.

What is ice cream in terms of gastroenterology?

Ice cream is a unique product, one of the few used cold. In addition, this is the only carbohydrate allowed for patients with diabetes, since the combination of sugar with fat leads to slower absorption of carbohydrates due to the cold temperature of the product.

Is ice cream dangerous for health?

Artificial vegetable fats may be added to ice cream, as well as other dairy products, instead of natural ones.

A high intake of artificial vegetable fats can cause systemic inflammation in the body. This happens because of the problem of “obesity” of internal organs: liver, pancreas. “Obesity” of the liver – fatty hepatosis is dangerous for the development of inflammation of the liver – hepatitis and the progression of fibrotic changes.
“Obesity” of the pancreas – lipomatosis can lead to inflammation of the organ – pancreatitis.

It must also be remembered that the organs of the gastrointestinal tract like food with a temperature close to room temperature, so the lower temperature of ice cream can cause them stress.

The combination of stress on the gastrointestinal tract, carbohydrates and possible bacteria, especially bacteria represented by E. coli, will inevitably lead to consequences (diarrhea, constipation, indigestion).

In healthy people, intestinal symptoms disappear quickly, in a day or two. And people with health problems (especially during the period of coronavirus infection or after it) are at risk of complications.

A separate colossal problem, according to Sabir Nasredinovich, is the addition of antibiotics to perishable foodstuffs, primarily to dairy products. Their use slows down the spoilage process, preserves their taste longer, and increases the shelf life by several times. And the downside is the development of resistance (insensitivity) to drugs with antibiotics. The coronavirus pandemic has shown that antibiotics are not effective enough, because resistance to them is ubiquitous in the world. How did it happen? Gradually, with frequent encounters with antibiotics, the bacteria learned to fight them, developed their own “immunity”. This is because we consume such products every day and often do not even know about it.

If storage technologies are also violated or manufacturers use low-quality ingredients, the risk of infection with microbes is added. “And the presence of microbes in the product is a disaster,” says Professor Mehdiyev.

What is the right way to eat ice cream in terms of gastrointestinal health?

Ice cream should be regarded as a dessert, consumed in moderation, between main meals or at least half an hour after a meal.