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A leavened story: why there are fermented foods
Healthy eating habits make sure to include fermented foods in their diets. But are these trendy superfoods really that good?
The world seems to have gone mad. Hollywood stars, supermodels and simply famous all over the world beauties now cannot imagine their life without fermented foods. And Sandor Katz’s book “Live Fermentation” has become a real ode to this method of cooking and a practical guide for the chefs of trendy restaurants.
Why did you come up with fermentation?
So, fermentation is the process of breaking down organic matter with the participation of microorganisms – bacteria, yeast or mold. At the same time, complex substances (sugar and starch) are converted into simpler ones – alcohols and acids, and the products themselves receive a new taste and a number of useful qualities. In other words, fermentation is fermentation. This process is also called pickling, salting, urinating. And now this is already quite familiar to us.
Take a look in your own refrigerator and there will be at least one “newfangled” product on the shelf. Yogurt, kefir, pickles, blue cheeses, sauerkraut, chocolate and bread are all fermented foods.
And, by the way, the gastronomic trend of the last decade is familiar to mankind almost from the Neolithic era. It arose by itself and out of necessity. There were no refrigerators at that time, there were no supermarkets where you can “get” food at least three times a day, but you need to store food supplies somehow. It was then that our ancestors discovered: in an acidic environment, foods are stored longer. This is because high acidity prevents harmful bacteria from multiplying.
History has not preserved the name of the “discoverer”. But Louis Pasteur and Eduard Buchner played their part. The first, in the middle of the XNUMXth century, proved that living organisms participate in the fermentation process. The second found out that special microbial proteins – enzymes – are “to blame” for everything.
What are the benefits?
Of course, fermented foods cannot be called a panacea for all diseases. And yet, dishes prepared in this way have significant advantages:
Detoxification of the body… Phytonutrients, antioxidants, vitamins, minerals, and organic acids work well for the liver, which in turn helps the body get rid of toxins.
Digestion… Enzymes and organic acids help the intestines, normalize gastric acidity and improve metabolism.
Easy assimilation. Fermentation is called artificial digestion for a reason. During the fermentation process, the food partially breaks down and changes the nutritional value. So even with lactose intolerance, you can drink yoghurts and kefir, because in these products lactose has already been broken down.
Strengthening immunity… Beneficial bacteria produce special proteins that destroy and inhibit the growth of pathogenic microorganisms. Fermented foods containing prebiotics reduce the risk of urinary tract infections and alleviate viral respiratory diseases.
Useful material, which are destroyed by other treatments, can fight depression and memory impairment, and can even lower blood pressure.
However, if you overdo it on salty fermented foods, you can do the opposite. It is worth refraining from the use of such products and people with high acidity, gastric ulcer and duodenal ulcer – at least for the duration of an exacerbation. An allergic reaction is another reason to exclude such food from the diet.
5 healthy fermented foods
Kefir. Perhaps one of the oldest fermented milk drinks. Rich in vitamins, micro- and macroelements, beneficial bacteria. Due to calcium, it helps prevent the development of osteoporosis and reduce the risk of fractures.
Yogurt rich in calcium, phosphorus, potassium and vitamin B12. With regular use of yogurt, the level of blood pressure decreases, and bone tissue becomes stronger. Many nutritionists advise including yogurt in the diet of those who decide to get rid of those extra pounds. Of course, we are talking about yoghurt without sweet additives.
Sauerkraut rich in fiber, vitamins and macronutrients. Powerful antioxidants lutein and zeaxanthin reduce the risk of eye diseases, vitamin C (its daily requirement is contained in 200 g of sauerkraut) helps to increase immunity. At the same time, the product is low-calorie, so you can safely crunch sauerkraut on a diet.
Tea mushroom nowadays it is better known by the western name of kombucha. But whatever you call this drink, popular even in the days of our grandmothers, it has only one continuous benefit. Vitamins, polyphenols, enzymes, amino acids … Kombucha is useful for diseases of the gastrointestinal tract, heartburn. For those wishing to lose weight, polyphenols and acetic acid will come to the rescue, there are plenty of them in the drink.
Miso Is not only a delicious soup from an Asian bistro. But also a thick paste made from fermented rice, soy or wheat, koji fungal culture and whole sea salt. It is added as a dressing in various dishes or in the soup of the same name. Miso strengthens the immune system, normalizes metabolic processes in the nervous system, and reduces the risk of developing breast cancer.