[ healthy strategies ]
BY LISA FABIAN
fermented foods Humans have been fermenting food as a means of preserving it for centuries. Today, we can enjoy the fermented delicacies that originated in many countries: miso from Japan; Chinese kombucha; Korean kimchi; labneh, the thick, tangy Middle Eastern yogurt cheese; the thin crepe known as a dosa in India; and the pickled carrots, cucumbers, cabbages, and beets developed in the northern and eastern regions of Europe.
What is fermentation? Fermentation occurs naturally through the action of microorganisms (bacteria, yeasts, and fungi). During the process, carbohydrates are transformed into acids, or to carbon dioxide and alcohols. For an example of how the fermentation process works, take the common cucumber. To ferment this raw vegetable, it’s placed in salt water at or near room temperature. After some time, bacteria begin to multiply and lactic acid forms in a process known as lacto-fermentation. This does not mean dairy or whey has been included. Instead, it refers to the type of bacteria that multiply and the resulting lactic acid that preserves the food. Bacteria, along with lactic acid and yeast, form a cooperative culture. This fermentation
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process is similar to what happens when dairy is fermented into yogurt or cabbage is transformed into sauerkraut.
Benefits of fermentation Beyond their delicious taste, fermented foods add natural enzymes, immune-boosting detoxifiers, probiotics, and vitamins to the diet. Nuts, beans, grains, and seeds contain substances that prevent the ability of digestive enzymes to break down the carbohydrates, fat, and protein that they contain. When seeds and grains are fermented, the enzyme inhibitors are deactivated, and these important nutrients can be digested. Almost everyone can benefit from including fermented foods in their diets. Exceptions may include those who have sensitive or weakened immune systems. Those with chronic digestive issues or very low stomach acid may benefit from slowly introducing fermented items into their diets. ● SELECTED SOURCES Fermented by Charlotte Pike ($24.95, Kyle, 2015) • “Health-promoting components in fermented foods: An up-todate systematic review” by Francesca Melini et al., Nutrients, 5/19 • Traditionally Fermented Foods by Shannon Stonger ($22.99, Page Street Publishing, 2017)
JULY 2022
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6/3/22 9:37 AM
