Have you ever heard of kimchi? It is a spicy side dish made of fermented vegetables. It is a traditional part of Korean cuisine and actually offers many health benefits, but is it okay to have on the paleo diet? Learn more below about kimchi’s paleo suitability and more!
Kimchi is considered paleo-friendly. Kimchi is a traditional Korean side dish that is made of fermented vegetables and spices. While this dish can include ingredients that aren’t 100% paleo, its main ingredients offer enough nutrients and benefits to remain in the paleo-friendly category. Other paleo alternatives to kimchi include Hampton Brine Sauerkraut and Kroger Green Napa Cabbage.
Want to know more? Continue on to get more information about kimchi, its origins, nutritional value, benefits, and some alternatives, too!
Contents
The Paleo Diet
The Paleo Diet is a nutrition program that is based on following a diet that only includes foods that humans ate when they first roamed the planet about 2.5 million years ago. It includes things like fruits, vegetables, nuts, seeds, lean meats, fish, and fruit or nut oils. Foods that are excluded include grains, legumes, dairy products, refined products, salt, potatoes, and highly processed foods in general.
Studies suggest that a paleo diet may provide some benefits such as improved glucose tolerance, lower lipid levels including triglycerides, better blood pressure control, and increased meal satiety. However, some health professionals are skeptical of the paleo diet because it excludes some foods that have been shown to contribute to better health, including whole grains and legumes.
Why Kimchi is Paleo
Kimchi is a paleo-friendly food due to its dense micronutrient composition and many health benefits. Although sometimes it contains ingredients that are not included in the paleo diet including salt and sugar, these ingredients are very important for the fermentation process and the nutritional benefits of the finished product outweigh the starter ingredients. So, feel free to add some kimchi to your next paleo dinner!
What is Kimchi
Kimchi is a Korean side dish that is made of salted, fermented vegetables and typically served alongside traditional Korean dishes. Fun fact, kimchi is actually the national food of South Korea. Its base is primarily made with cabbage as its base, however, there are dozens of varieties of kimchi that use other vegetables, such as onion, radish, celery, carrot, cucumber, eggplant, spinach, scallions, beets, and bamboo shoots. The vegetables are then combined with seasonings like sugar, salt, onions, garlic, ginger, and chili peppers. Just based on all of these delicious ingredients, Kimchi can be described as a crunchy and flavorful food that can also provide impressive health benefits.
Kimchi Origins
Kimchi originates from South Korea and has a rich history in the region that dates back more than 2,00 years. Pickling vegetables is and was an excellent way to preserve vegetables, especially before the time of refrigerators. While it has been a Korean staple for many years, interestingly, older versions were not the spicy side dish that we see today. In the past, neither garlic nor chili was used in kimchi recipes. Chilies hadn’t even been introduced to Korea until the 1600s. However, it slowly made its way into the traditional recipe and is now a very common ingredient.
How is Kimchi Made?
Kimchi is made through a process called fermentation. During fermentation microbes, such as bacteria and yeast, are used to preserve foods. These microorganisms eat sugars from the original food or mixture and they are beneficial for our guts.
Traditionally, kimchi is fermented in cool pits in the ground to help control the speed at which bacteria can grow. In Korea specifically, this dish was created during the winter in traditional brown ceramic pots called onggi. This process can actually help preserve vegetables all year long. However, kimchi is usually fermented for a few days to a few weeks before serving and can even be eaten fresh, or unfermented, immediately after preparation.
Health Benefits of Kimchi
Kimchi is packed with healthy and flavorful ingredients, mainly from its vegetable sources.
- It is high in iron as well as vitamins A and C.
- Research shows kimchi may have the ability to reduce constipation due to its benefits for gut health, boost immune function because it is high in antioxidants, and even reduce inflammation from both its high vitamin and high probiotic content.
- Kimchi’s straightforward, plant-based ingredients also allow it to fit into most special diets including vegan, vegetarian, low-carb, gluten-free, and dairy-free. Just make sure to read the label, though, because it is occasionally made with preserved seafood, which does not suit some dietary preferences.
Different Forms of Kimchi
As mentioned above, kimchi can be made with many different vegetables. This goes for spices and other ingredients, as well. Each recipe is a little bit different, which is part of the beauty and specialty of this fermented food. Moving forward, we’ll go through some different brands and forms of kimchi based on their nutritional content as well as discuss just what makes kimchi a paleo-friendly food. We’ll even offer some ideas for other paleo-friendly kimchi alternatives.
Nutritional Content of Kimchi
Organic Raw Vegan Kimchi
Ingredients:
- Organic Napa Cabbage
- Organic Daikon Radish
- Organic Carrots
- Organic Green Onions
- Organic Ginger
- Organic Garlic
- Organic Sesame Seeds
- Seaweed
- Red Pepper
- Himalayan Pink Sea Salt
Nutritional Information:
In a 2 tablespoon serving of Organic Raw Vegan Kimchi, there is:
- Calories: 10
- Total Fat: 0 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 250 mg
- Carbs: 2 g
- Fiber: <1 g
- Sugar: <1 g
- Protein: 1 g
SINTO GOURMET Spicy Red Kimchi Napa Cabbage
Ingredients:
- Napa Cabbage
- Radish
- Water
- Red Pepper Powder
- Sea Salt
- Yellow Onion
- Garlic
- Ginger
- Brown Seaweed
Nutritional Information:
In a 2 tablespoon serving of Sinto Gourmet Spicy Red Kimchi Napa Cabbage there is:
- Calories: 10
- Total Fat: 0 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 70 mg
- Carbs: 2 g
- Fiber: <1 g
- Sugar: <1 g
- Protein: 0 g
Jongga Kimchi Nappa Cabbage
Ingredients:
- Nappa Cabbage
- Radish
- Rice Paste (Rice Powder, Water)
- Red Pepper Powder
- Salt
- Garlic
- Kelp Base Sauce (Kelp extract, sorbitol)
- Chives
- Korean leek
- Fermented Anchovy Sauce (Anchovy, salt)
- Onion
- Fermented Shrimp Sauce (Shrimp, salt)
- Lactic Acid Bacteria
- Ginger
Nutritional Information:
In a 1 ounce serving of Jongga Kimchi, there is:
- Calories: 10
- Total Fat: 0 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 200 mg
- Carbs: 2 g
- Fiber: 0 g
- Sugar: 0 g
- Protein: 1 g
Review of Kimchi Nutrition
From the above information, we can gather that kimchi is a low-calorie, nutritionally dense food. It is mostly made from vegetables and spices, which offer high amounts of micronutrients such as vitamins, minerals, and antioxidants. Each brand is a little different, but that is just how this traditional dish goes- part of the beauty of creating kimchi is that every recipe is a little different. You’ll also see some brands are not vegan, including the Jongga Kimchi listed above, because it includes fermented seafood such as anchovies and shrimp. Some brands use more salt than others, as well, so make sure to check the sodium content on the nutrition label if this is something you are concerned about.
Alternatives to Kimchi
Hampton Brine Sauerkraut Spicy
Sauerkraut is another side dish that is made with fermented cabbage. Originated from eastern Europe, this dish has some flavors that differ from kimchi; however, it offers many of the same great benefits. We’ve even selected a spicy version of this brand’s sauerkraut to flavor match as closely as possible.
Ingredients:
- Organic Green Cabbage
- Organic Beets
- Organic Jalapeno Peppers
- Sea Salt
- Himalayan Salt
- Water
Nutritional Information:
In a 2 tablespoon serving of Hampton Brine Sauerkraut Spicy there is:
- Calories: 10
- Total Fat: 0 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 140 mg
- Carbs: 0 g
- Fiber: 4 g
- Sugar: 2 g
- Protein: 0 g
Kroger Green Napa Cabbage
Kimchi is made from green cabbage, so if you haven’t gotten any kimchi on hand or you just want to skip the added ingredients, you can just add shredded cabbage as a side to your dish. It will offer some of the same great nutrients as well as a nice, crunchy texture.
Ingredients:
- Napa Cabbage
Nutritional Information:
In a 1 cup serving of shredded green Napa cabbage, there is:
- Calories: 17
- Total Fat: 0.1 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 13 g
- Carbs: 4 g
- Fiber: 1.8 g
- Sugar: 2.2 g
- Protein: 0.9 g
Conclusion
Kimchi is a delicious Korean side dish that offers many health benefits. Not only is it full of healthy vegetables and spices, it fits into most nutrition programs including the paleo diet. You will need to check the label if you are concerned about seafood or high sodium and you can always swap kimchi with sauerkraut or just green napa cabbage.
Related Questions
Is kimchi vegan?
Kimchi can be made with animal-derived products, such as fermented anchovies, fermented shrimp, or fish sauce. Some kimchi brands are vegan, though, so just make sure to check the label and look out for those animal-based products.
Is kimchi bad for heartburn?
Kimchi is a spicy food, which can cause irritation and heartburn. If that is something you struggle with, try to find some non-spicy alternatives (like sauerkraut).
Is kimchi good for digestion?
Yes, kimchi is a fermented food that contains beneficial probiotics. Probiotics are microbes that are good for our guts because they add more diversity to our microbiome. Eating fermented foods supports healthy gut function and digestion.