Pickled vegetables, especially fermented pickled vegetables like kimchi, pickled cabbage, are not only traditional side dishes but also a source of natural probiotics - beneficial bacteria that help balance the intestinal microbiome.
Studies show that fermented foods containing probiotics and biological micronutrients such as polyphenols can affect glucose and lipid metabolism - two important factors in controlling weight and visceral fat.
In addition, pickled vegetables are mostly low in calories but rich in water and contain fiber from fermented vegetables, which helps create a feeling of fullness faster; this can help reduce total daily energy intake - a core factor in effective weight loss.
One of the mechanisms being studied is the impact on the gut microbiota.
Probiotics from fermented foods such as pickled mustard greens can help balance a variety of intestinal bacteria, thereby optimizing energy metabolism and reducing fat accumulation.
Some small studies of kimchi - a popular fermented pickled mustard greens - have noted that a diet supplemented with kimchi for a few weeks can help reduce weight, body mass index (BMI) and belly fat in study participants.
At the same time, improve glucose and insulin in the blood, which are important factors in weight control and preventing type 2 diabetes.
Although pickled vegetables have many benefits, you need to pay attention to some important points from nutritional recommendations:
Choose naturally fermented pickled vegetables.
Control salt intake: Many commercial pickled vegetables contain high levels of sodium, if eaten too much, it can affect blood pressure and water in the body, counterproductive to the weight loss goal.
Serve with main meals instead of eating snacks alone: Pickled vegetables should be used as a side dish to replenish water, probiotic enzymes and fiber, helping the main meal feel full faster.
Combined with a balanced diet: Pickled vegetables are not a "miracle food", they should be combined with green vegetables, lean protein and whole grains to support sustainable weight loss.
