No matter where you look these days, you can’t avoid fermented foods. These are very trendy in the nutrition and diet world, and for good reason.
They contain live microorganisms with a variety of benefits, from producing vitamins to training the immune system to inactivating toxins.
Microorganisms also improve the taste, texture and digestibility of foods (eg lowering lactose in dairy products). And they can increase the concentration of vitamins.
Fermented foods are now part of my diet, but I know that for some people, products like kefir, kimchi and sauerkraut can be an acquired taste. .
And to get all the benefits, you have to eat something that needs to be stored in the refrigerator. They can be strong in flavor (the jars on the shelves tend to be pasteurized, killing off what you need: microbes.).
You may be surprised to hear that any food or drink that relies on microorganisms to produce is technically considered “fermented”. Contains alcohol.
No matter where you go these days, you can’t seem to avoid fermented foods. These are very trendy in the nutrition and diet world, and for good reason, writes Megan Rossi, PhD (pictured).
But just because it’s fermented doesn’t mean it’s automatically good for you.
take yogurt. Yogurt is not only a delicious snack in and of itself, but it has been associated with various health benefits, including weight management and reducing his risk of type 2 diabetes.
A study of more than 110,000 people from Wageningen University in the Netherlands found that those who ate yogurt were more likely to be at a healthy weight. Another study published in the American Journal of Clinical Nutrition in 2016 found that people who consumed 80g of yogurt per day had a higher risk of developing type 2 diabetes than those who ate nothing. We found it to be 14% lower.
These benefits are due to the combined action of protein, calcium and bacteria in yogurt.
Bacteria help break down lactose into lactic acid (more on that later), converting some of the milk proteins and fats, for example, into compounds with anti-inflammatory properties.
Some of these compounds act like blood pressure drugs known as ACE inhibitors.
Other compounds in yogurt are thought to affect appetite. This is because, for example, according to his 2014 research findings by the University of Missouri in the United States, if your afternoon snack is the same calorie chocolate he’s yogurt instead of a bar, you’ll burn about 100 fewer calories at dinner. understood.
Additionally, lactic acid in yogurt naturally prevents yogurt from spoiling by bad microbes, but may enhance nutrient absorption and have unique antioxidant powers.
Also, because the bacteria in yogurt help “digest” some of the lactose, people with sensitive guts and those who are lactose intolerant tolerate yogurt better than unfermented dairy products such as milk. can do.
However, not all yogurts are the same. Two types of bacteria are needed to make yogurt: Lactobacillus bulgaricus and Streptococcus thermophilus. However, some manufacturers heat-treat yogurt to extend shelf life and kill bacteria.
For maximum health benefits, look for yogurt that not only declares itself “alive,” but spells out the number of bacteria (you need at least 100 million) and the name. This way you can be sure it contains enough bacteria to withstand an acidic stomach.
Many products in supermarket chillers contain all kinds of additives, such as thickeners and sweeteners. As explained earlier, sweeteners affect the gut microbes, leading to an increased blood sugar response to food, liver inflammation, and weight gain.
Making it yourself means it can ferment longer, resulting in a more sour flavor. Also, unlike mainstream yogurt, it has a greater lactic acid impact and less lactose.
The research has been conducted primarily in animals, but has recently been supported by human studies, including one published this month in Cell.
This suggests that daily intake of saccharin or sucralose for two weeks affects people’s gut microbiota balance and glycemic response (that is, their ability to handle sugar, which can lead to weight gain and type 2 diabetes). showed.
It amazes me that some yogurt brands that claim “gut health” and list bacteria on their labels also contain such sweeteners.
It’s worth checking out the usual brands. My recipe (top right) shows nothing in it.
Fermented foods remind me of the slow cooker. When you’re ready, leave it alone because the mixture (especially the microbes) will do the hard work.
Yogurt is inexpensive to make and takes just two minutes to prepare. Then leave it on overnight. — will be ready by morning.
Making it yourself means it can ferment longer, resulting in a more sour flavor. Also, unlike mainstream yogurt, it has a greater lactic acid impact and less lactose.
You can also add powdered milk or something to make it thicker and creamier. Alternatively, strain through a muslin cloth made for Greek yogurt. This increases protein and lowers lactose content.
Stirring your own fruit flavors as you make them allows microbes to ferment some of the fructose, not only enhancing the final flavor, but also supporting the growth of beneficial microbes, such as lactobacillus, which are often added to yogurt.
I use yogurt in sauces, dips and baking. I use it instead of cream for baked cheesecake. Also, replace half the butter or oil in other cake or biscuit recipes with an equal amount of thick yogurt.
Can you make yogurt with plant-based milk? Microorganisms used to make traditional yogurt feed on the lactose found in animal milk. Trying to add these microbes to lactose-free milk will starve them and leave you with a watery mess. You can find recipes on the Internet.
But one thing is for sure: once you start making your own yogurt, there’s no going back.
Note: If you are taking antibiotics, we recommend consuming raw yogurt daily for one month after completing the course. It helps nourish the intestinal lining, which is often more sensitive later on.
did you know?
Consuming 30 g of dietary fiber daily will provide 10 to 20 air movements per day. please do not worry. This is a sign of a well-nourished and functioning gut microbiome.
Must Try: Raw Yogurt with Blueberry Jam
This yogurt will keep in the refrigerator for up to 2 weeks, or longer depending on the freshness of the milk.
- 2 tablespoons plain yogurt (check label for “live bacteria”)
Topper: 140 g blueberries or other berries; 1 chopped dates; 1 tbsp chia seeds
Put the milk and powdered milk in a pot, heat over low to medium heat, and simmer until the temperature reaches about 45°C. Put yogurt in a heat-resistant container, add warm milk and mix slowly so that the yogurt is uniform.
Heat the oven to 50°C and turn off the heat. Turn on the oven light. Leave the opened jar in the oven for 8-12 hours. The longer you let it sit, the thicker and more sour the yogurt will be.
For the jam topper, combine berries, chopped dates, and 1/2 cup water in a saucepan. Boil lightly, then crush the fruit with the back of a spatula and boil again for 10 minutes.
Stir in chia seeds and simmer for 2 minutes or until mixture thickens. Stir a spoonful of jam into each yogurt serving and place in the refrigerator to harden.
ask megan
I’ve been on acid reflux medication for several years and generally eat good, if bland, to avoid “episodes”. I want advice on
Serena Moore
Enjoying food is a major part of my approach and I agree, we need you to enjoy a wide range of foods again.
The first step is to talk to your doctor about the underlying cause of your reflux. Has H.pylori been ruled out (this common bacterial infection can cause reflux)? Are you reaching a comfortable weight? Medications such as aspirin and ibuprofen can irritate the intestinal lining, which can also be a factor.
Once these questions have been considered, it may be worth reviewing your current reflux medication and whether its type and dosage are right for you.
In a previous column, I delved into dietary strategies for managing reflux. This includes eating smaller and more frequent meals. In many cases, this simple procedure will be enough relief to allow you to enjoy a more varied and delicious range of foods again.
It’s also worth experimenting with herbs and spices like smoked paprika and rosemary, which provide incredible flavor without causing reflux.
Contact Dr. Megan Rossi
Email drmegan@dailymail.co.uk or write to Good Health, Daily Mail, 2 Derry Street, London W8 5TT. Dr. Megan Rossi is not available for personal communication. Replies should be in general context.Always discuss health concerns with your doctor
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