When it comes to weight loss-friendly foods, salad, fresh fruit, and smoothies often come to mind. However, a recent study has shed light on the fact that kimchi, the fermented cabbage and vegetable mixture, may also play a significant role in a weight loss eating plan. Despite not being commonly consumed in the standard Western diet, kimchi shows promise.

Unlock the Secret to Weight Loss with Kimchi

Kimchi and Weight Loss: A New Study's Findings

The study focused on the potential weight loss effects of consuming 60 milligrams of kimchi powder. Registered dietician Qianzhi Jiang, PhD, RDN, and the founder of the Nutrition Changer, explained that this amount is nearly equivalent to one ounce of fresh kimchi. People who took the kimchi powder capsules daily for three months experienced a statistically significant reduction in body fat compared to a control group. The results were reported in October in the Journal of Functional Foods.Kimchi's impact on weight likely stems from the bacterial benefits of fermentation. As a fermented food, it introduces good bacteria into the gut, enhancing digestion. "The good bacteria in the gut ferment dietary fiber into short-chain fatty acids, which can regulate appetite and promote weight loss," Jiang said. Some studies have shown that these short-chain fatty acids trigger satiety signals in the brain, reducing appetite.The more diverse the gut microbiome, the easier weight loss may be. "Human studies have linked the diversity of gut bacteria and certain types of bacteria with obesity," Jiang added. "Some hypotheses suggest that these associations are due to how bacteria influence the metabolism of protein, fatty acids, and energy."In the latest study, researchers recruited 90 people aged 20 to 65 with a body mass index (BMI) of 23 to 30. The participants were divided into three groups. One group consumed an encapsulated version of spontaneously fermented powdered kimchi, while another group took an encapsulated, powdered version fermented with the bacterial starter Leuconostoc mesenteroides KCKM0828. The third group consumed a placebo capsule. After three months of daily ingestion, the spontaneously fermented and bacterially fermented kimchi groups had significantly reduced body fat mass compared to the placebo group. Those in the spontaneously fermented kimchi group lost an average of 1.32 pounds, and those in the bacterially fermented group lost an average of 1.96 pounds. In contrast, the placebo group gained an average of 2.56 pounds over 12 weeks.Participants' gut microbiomes also underwent significant changes. Using fecal samples, researchers found that both kimchi-consuming groups had a greater abundance of the beneficial gut bacterium Akkermansia muciniphila, which is known for its positive effects on inflammatory bowel disease, obesity, and diabetes. They also had lower levels of Proteobacteria, microbes linked with obesity.Kimchi is a low-calorie food, with just 22.5 calories per one-cup serving. This, along with its gut-friendly properties, makes it a great addition to a weight loss diet.Since the Journal of Functional Foods study used powdered, encapsulated kimchi, there may be concerns about its applicability to fresh kimchi. However, Jiang pointed out that the kimchi powder used in the study was made by freeze-drying, which removes the water content without killing the live bacteria and has a minimal impact on its fiber and SCFA content.If you're interested in adding kimchi to your diet, Registered Dietitian Cindy Chou offers several suggestions. "You can enjoy it as a side dish, condiment, flavor booster, or as a vegetable ingredient in recipes. Pair it with rice, noodles, soups, dumplings, grilled meats or tofu, and even as a topping for omelets, pizza, or grain bowls. Or consider it as an alternative wherever you'd use sauerkraut or pickled vegetables. The amount you add depends on your taste preferences and what works best for you."