FERMENTED FOODS KETO FRIENDLY

Is Kimchi Keto Friendly? [Why You Should Or Shouldn’t Eat It]

Growing up, I ate A LOTTTTTT of kimchi. My best friends and neighbors growing up happened to either be Korean and Chinese, and I spent a good part of my childhood hanging out at their homes (which meant eating a lot of their food). Naturally, I wondered if I could still enjoy this staple in my diet while following a keto diet, and here's what I found.

Kimchi is naturally low in carbohydrates with only 2 grams of net carbs per 1-oz (28g) serving, making kimchi ok to consume while following a keto diet. However, one must be cautious as certain kimchi brands include added sugars, which may raise the net carbohydrates per serving.

Kimchi has always been a part of my diet as far as I can remember, and you either love it or hate it. There's something about that salty-sour, fermentedness, spicy goodness that I enjoy so much.

In this article, I'll cover everything you need to know about kimchi, which brands are best, which to avoid, how to make your own, and so much more.

Can I Eat Kimchi On A Keto Diet?

Whether you like kimchi, dining at a Korean restaurant, or happen to be in Korea, you can rest easy knowing that a little kimchi won't hurt you and your keto efforts.

The primary ingredient in most kimchi recipes is napa cabbage, which is very low in carbohydrates. What you need to look out for are the other ingredients they may have thrown in with the kimchi, more specifically sugar.

Certain brands of kimchi are NOT keto-friendly, but there are plenty of brands you can purchase that don't have added sugars and are keto-friendly.

Or you could always make your own.

I think having kimchi alongside any Korean dish or enjoying some Korean Barbecue (KBBQ), it's almost a necessity, along with some soju, of course.

Read: Is Soju Keto Friendly?

How Many Carbs Does Kimchi Have?

How many carbs kimchi has will depend, of course, on the brand or the recipe you are using.

Most kimchi recipes or brands that are keto friendly will have ~4 grams of net carbs per 2 oz (47g) serving.

If you're familiar with Korean banchan, which are the small side dishes they generally serve you with any Korean cuisine, 2 oz is about the size of one of those little dishes.

Health Benefits Of Eating Kimchi

You may or may not have heard of the many health benefits of kimchi, especially when it comes to gut health and digestion.

This is because fermented foods like kimchi and sauerkraut are rich in beneficial live bacteria and yeasts, known as probiotics.

Both sauerkraut and kefir are keto friendly sources of probiotics that you may also want to consider on your keto journey.

Nutrient dense

Kimchi makes for a perfect food to add, especially while dieting, and that's because it's nutrient-dense. Meaning, relative to its weight, it has a high vitamin and mineral content.

Just the napa cabbage alone (the main ingredient in kimchi) is rich in vitamin C, beta-carotene, vitamin B complex, over 34 amino acids, and at least 10 different minerals. 1

The fermentation process itself may also develop additional nutrients that are more bioavailable to your body (easily absorbed). 2 3

May strengthen your immune system

A particular strain of lactobacillus found in kimchi may help to boost your immune system, as shown in this test-tube study. 4

May prevent yeast infections

Over 1.4 million women in the U.S. alone are treated for vaginal yeast infections due to an overgrowth of the candida fungus. 5

Animal and test-tube studies suggest certain strains of lactobacillus may help fight candida. Also, multiple isolated strains from kimchi have shown to have antimicrobial properties against candida. 678

May slow aging

In another test-tube study, human cells treated with kimchi experienced extended lifespan. Kimchi may help delay the aging process by regulating inflammation in your body. 9

May reduce inflammation

In one study, kimchi extract given daily for 2-weeks lowered levels of inflammation-related enzymes in mice. 10

The different probiotics and active compounds in fermented foods like kimchi may help fight inflammation. 1112

May aid in weight loss

As I stated earlier, kimchi is nutrient-dense, meaning it's low in calories but high in nutrients. Nutrient-dense foods are perfect for weight loss diets, especially when it comes to managing hunger.

In a 4-week study, eating fresh or fermented kimchi was shown to help reduce body weight, body mass index (BMI), and body fat. 1314

May support heart health

Eating kimchi daily significantly decreased total cholesterol, especially LDL (bad) cholesterol, which is a risk factor for heart disease.15 Also, kimchi may reduce your risk of heart disease because of its antioxidant and anti-inflammatory properties. 16

Kimchi FAQs

What is kimchi made out of? Kimchi is made primarily from napa cabbage, which is a type of Chinese cabbage widely used in Asian cuisine.

Not to be confused with Napa, CA (wine country).

What does kimchi taste like? Kimchi tastes sour and spicy, which also depends on the amount of salt and length of fermentation that was used.

I don't think I can think of any other food that I can relate to.

Why is kimchi so popular? Kimchi is a side dish typically served all year with Korean cuisine. You can almost guarantee they will serve you kimchi when you dine at a Korean restaurant.

Is kimchi really spicy? Spicy is relative, so it depends on your spice tolerance. Some kimchi is prepared spicier than others, but you can rinse it in a little water to reduce the heat.

Do Koreans eat kimchi every day? Many Koreans do eat kimchi every day, some every meal, but of course, this doesn't mean everyone does it.

What do you eat kimchi with? You can eat kimchi with almost anything as a topping or a side dish; the possibilities are endless.

Does kimchi need to be refrigerated? Kimchi should be refrigerated for safety reasons and preserve its freshness. The quality of kimchi will begin to deteriorate the longer it's fermented, and keeping kimchi at room temperature will expedite this process.

Should kimchi be eaten hot or cold? You can eat kimchi hot or cold. While most people choose to eat kimchi cold, I find particular individuals who don't like it cold but find it quite enjoyable when grilled or heated.

Can you eat kimchi by itself? I do, but you can do whatever you want, nobody is judging you.

Keto Friendly Kimchi Brands

Since people's access to different brands almost varies store to store, it's hard to give a list of brands that almost everyone can go out and find.

Most Asian or Korean grocery stores will typically make and sell their own fresh-made kimchi.

Here are a few brands that you may be able to get at your local grocery store, at least from what I've seen.

Trader Joes Kimchi

You know a food is popular when Trader Joe's decides to make its very own version. Trader Joes kimchi has no added sugar and only 4 grams of net carbs per 2 oz (57g) serving.

Cosmos Kimchi

You might be able to snag a big bottle of this at your local Costco. The nutrition label of this particular kimchi says it has only 2 grams of net carbs per 2 oz (57g) serving.

King's Kimchi

King's kimchi is another popular brand of kimchi I've seen at grocery stores like Walmart. King's kimchi may be at your local box grocery store in the refrigerator section.

Homemade Keto Kimchi

You may be surprised to find out just how easy it is to make your own homemade keto friendly kimchi. The best part, you can control the ingredients and make a lot for relatively very little money.

Here is a straightforward kimchi recipe by table for two. https://www.tablefortwoblog.com/how-to-make-homemade-kimchi/

For an easy video showing you how to make kimchi, here is a recipe down below for you to watch.

*sidenote, in many kimchi recipes they use mochiko, a glutinous rice flour. To make the kimchi keto friendly omit this ingredient as shown in the video.

Keto Friendly Ideas Or Recipes Using Kimchi

If you're looking for all sorts of creative ways to use kimchi in your keto-friendly cuisine, here are some ideas to get the juice flowing.

Kimchi stir fry

One of the easiest ways to incorporate kimchi into your ketogenic diet is to stir fry it! Stir-frying is a great way to meld the flavors of your protein (meat) with the kimchi and give it a unique taste.

It's also a great way to introduce kimchi into yours or someone else's diet who may not be too familiar with the flavor of kimchi.

Scrambled eggs or omelet

Yup, you read that correctly! Scrambled eggs with kimchi or thrown in an omelet is a great way to get some added texture and tang into your morning (or evening) eggs.

Bacon kimchi cauliflower fried rice

Make fried rice using cauliflower and chopped kimchi like this recipe below. Take it up a notch with some added fats and protein by topping it with some eggs any way you like them.

Keto friendly bacon kimchi cauliflower rice

Photo and recipe from Savory Tooth

Instant pot low carb kimchi beef stew

If you haven't gotten an instant pot yet, what are you waiting for! This kitchen device is a game-changer. I usually follow this ingredient to a t, but I generally leave out the optional tofu topping.

Recipe from Two Sleevers

The Takeaway

Kimchi is not only a keto-friendly side dish or condiment but a nutritious food with a myriad of health benefits.

Be sure to double-check the ingredients list and nutrition label if you are buying a kimchi brand not listed above.

There are plenty of keto-friendly brands, but there are just as many non-keto friendly brands loaded with sugars.

Is Sauerkraut Keto Friendly? [4 Health Benefits]

Love it or hate it, sauerkraut and other fermented vegetables are yummy! Yes, I said it… I love sauerkraut and all kinds of fermented vegetables, but are they keto friendly?

Sauerkraut, which is generally fermented cabbage and salt, can be eaten while following a keto diet. Sauerkraut may also offer various health benefits, such as a boosted immune system and improved digestion. On average, sauerkraut has between 1 and 3 grams of net carbs per cup.

In this article, I'll cover whether you can eat ALL sauerkraut on a keto diet, such as store-bought sauerkraut, how many carbs are in sauerkraut, the benefits, and much more.

Can You Eat Sauerkraut On Keto?

Sauerkraut, aka “sour cabbage,” is perfectly acceptable to eat while following a ketogenic diet. Traditional sauerkraut should only be using two, maybe three ingredients, and those are:

Finely shredded cabbage
Salt
Water *

Since cabbage is allowed on a ketogenic diet, sauerkraut is naturally also keto-friendly. Cabbage mainly consists of water and fiber, leaving very few net carbohydrates that would prevent or knock you out of ketosis.

Is Store Bought Sauerkraut keto?

While sauerkraut, for the most part, is keto friendly, some store-bought sauerkraut may not be.

Most companies make sauerkraut the traditional way, with very few added ingredients, but there are plenty of specialty companies that may try to add a little flair of their own.

To be 100% sure, make sure you check the nutrition label of the particular brand you plan to purchase.

Certain brands, like the example below, like to include white wine. You may find some that have added sugars in the fermenting process as well.

Other brands may add in other vegetables, such as shredded carrots, which raises the net carb count slightly. However, carrots and even sauerkraut with carrots may be eaten in moderation.

Read: Are Carrots Keto Friendly?

Simply be mindful of the nutrition label and make sure to track the net carbs to ensure you stay below your daily threshold.

How Many Carbs Are In Sauerkraut?

So how many carbs are in sauerkraut, you ask?

Labels always vary on the number of carbohydrates, even with the same ingredients and serving size.

In general, most brands have between one and three grams of net carbs per serving.

According to nutrition data from Self, which has a sizeable nutritional database of popular foods, one-cup of sauerkraut has a total of 6.6 grams of carbohydrates.

4.1 grams of those carbs come from dietary fiber, making for a total of 2.5 grams of net carbs for a one-cup (142g) serving.

As you see, you can eat a large volume of sauerkraut for a relatively small amount of calories and carbohydrates.

How Sauerkraut Is Made

Traditional sauerkraut is made through a pickling process referred to as lactic acid fermentation.

Finely shredded cabbage is layered with salt and left to ferment, typically at room temperature.

How long you ferment sauerkraut is entirely up to you. Generally, you would just ferment the sauerkraut until you like the taste and texture of your sauerkraut.

On average, people will ferment their sauerkraut between one and three weeks, so it does take a little patience if you are planning to whip up a batch of your own.

They say the best quality sauerkraut is fermented for a MINIMUM of 20 days, so it's probably best to make multiple batches, so you have some more for when one begins to run out.

It should also be noted that the longer you ferment your cabbage, the fewer carbohydrates it will have, and that's because the fermentation process “consumes” the sugars.

So yes, longer is better, especially for a ketogenic diet.

Is Sauerkraut Healthy?

Probiotics are popular in the health space, and this makes fermented foods like sauerkraut and kimchi a “healthy” food.

Sauerkraut is RICH in probiotics, with some sources saying as much as 10 trillion bacteria in one serving size.

What do you mean, bacteria? Well, probiotics are essentially live bacteria, but they're the “good” or “healthy” bacteria, and that's because they keep your gut healthy.

While sauerkraut has a good amount of nutrition on its own, many of the health benefits in sauerkraut stem from these probiotics.

Other great source of probiotics include kimchi and kefir, both of which are keto friendly.

What Are The Benefits Of Sauerkraut?

Probiotics, such as those found in sauerkraut, have shown promise for a variety of treatments.

Additionally, sauerkraut contains many nutrients. A one-cup serving of sauerkraut has:

Vitamin C
Vitamin K
Iron
Manganese
Vitamin B6
Folate
Copper
Potassium

Improves Social Anxiety

Probiotics have shown promise in research as a potentially safe supplement compared to more traditional medications. Although more research is needed to make any conclusive claims.17

Improves Digestion

Most people are familiar with probiotic supplements for use with helping improve digestion and overall health.2 3

Studies also show that probiotics may help reduce constipation and bloating, in addition to symptoms linked with ulcerative colitis. 4 5

Boosts Immune System

Probiotics in sauerkraut help to improve and balance out the bacteria in your gut, which helps prevent unwanted substances from leaking into other areas of your body and causing an immune response. 6 7

Many people may have heard the term “leaky gut.”

Also, consuming probiotic-rich foods like sauerkraut may reduce your risk of things like the common cold. 8

Sauerkraut is also rich in vitamin C and iron, both of which lead to a healthy immune system. 9

Helps Your Brain and Reduces Stress

A healthy gut flora with contributions from probiotic-rich foods such as sauerkraut may help reduce stress and maintain brain health. 10 11

Sauerkraut may also help the gut increase the absorption of minerals such as magnesium and zinc, both of which are considered mood-regulating minerals. 12

Will Sauerkraut Break A Fast?

Many people following a ketogenic diet stumble upon both intermittent fasting and possibly graduate up to multiple days fasting.

However, when it comes to weight loss, there's no evidence to support that intermittent fasting is superior for weight loss when protein and calories are equated for. 13

If you are using IF because it allows you to adhere to your diet better, then keep doing what you are doing.

If a little sauerkraut during your fasting window keeps you satiated until your first meal, then it won't make much of a difference for weight loss.

That is, so long as your total daily food intake remains the same.

If you are fasting for reasons other than weight loss, such as autophagy and other health benefits, then you shouldn't be eating sauerkraut during this period.

Keto-Friendly Sauerkraut Ideas Or Recipes

So what else can you dow with sauerkraut while following a ketogenic diet? Tons!

Here are a few keto friendly sauerkraut ideas and recipes for you to try out.

Polish sausage and sauerkraut

I like to mix up some sauerkraut and polish sausages together in a cast-iron skillet. If you have a local Costco, I like to pick up the Teton waters grass-fed polish sausages, but any polish sausage should work here.

If you want, use a keto-friendly hot dog bun like these ThinSlim Hot Dog Buns.

Add it to soups

Take your favorite keto friendly soup recipe and mix in some sauerkraut for a tangy crunch.

It may sound a little weird, but I like to mix in some sauerkraut into my beanies chili. If you have an instant pot, you can make a week's worth of chili in ~30 minutes.

In a casserole

Probably my absolute most favorite way of using sauerkraut is in a “casserole.”

Instead of eating the polish sausage whole, I chop it up into bite-size pieces and stir fry it with pork or turkey bacon and sauerkraut. At the very end, I like to melt some cheese, especially some Dubliner Irish cheddar… but whatever cheese you prefer will work too.

Read: Can You Eat Cheese On Keto?

The Takeaway

Sauerkraut is not only keto friendly but quite healthy due to the plethora of probiotics it contains.

If buying store-bought sauerkraut, do a double-check at the nutrition label and make sure there are no added sugars. For the most part, sauerkraut should be only cabbage and salt.