The Role of Fermented Foods in Managing Diabetes

Fermented Foods Benefits in Fighting Against Diabetes


Diets in many South East- and Far East-Asian nations include a variety of fermented foods. Traditionally,  fermentation was used as a method to preserve food, and this is one of the chief reasons why fermented foods have become a part of Asian cuisine. In western nations, the rise of refrigerators may be a reason why fermented foods are not as common. But beyond extending shelf life, fermented foods also offer many health benefits, and this is another big reason why fermented dishes are so common in Asian countries.

What is the Process of Fermentation


During fermentation, micro-organisms—these could be bacteria, or yeast, or a type of fungi—act on organic matter, converting sugars and starch into alcohol and acids, which act as natural preservatives. This is also what gives fermented foods their distinctively sour and strong flavors.

The breakdown of sugar and starch also serves to enhance naturally occurring beneficial bacteria, which are known as probiotics or ‘good bacteria. These bacteria are known to be excellent for digestive health. They also address a multitude of other health issues.

Balancing Physical, Mental & Emotional Factors


The enteric nervous system (aka, the hypothalamic-pituitary-adrenal (HPA) axis) links the gut and brain. Basically, the gut lining is chock-full with neurons that have been shown to influence emotion. Serotonin—a neurotransmitter associated with elevation of mood – is produced in the gut, suggesting that in contributing to a healthy gut, probiotic bacteria is also enabling a healthy, emotionally stable mind.

Vitamins and Gut Health


We all know the importance of vitamins for good health. Vitamins are needed for the body to form enzymes that in turn are required by all living cells for biochemical reactions. Unfortunately, the human body is unable to produce many vitamins, and so it depends on microorganisms to do the job. These microorganisms are the probiotic bacteria that are found in the gut, where they synthesize starches and sugars to produce vitamin K and many of the water‐soluble B vitamins, including cobalamin, folates, pyridoxine, riboflavin, and thiamine.

Digestion Enhancer

In the process of breaking down sugars and starch, food is pre-digested during the fermentation process. It also improves the bio-availability of essential nutrients by removing certain natural compounds that are known to interfere with the absorption of nutrients. For instance, Phytic acid, found in legumes and seeds, is strongly bound to iron and zinc. This reduces their absorption. Fermentation breaks down phytic acid allowing the minerals to become available.

Sugar Craving Eliminator

Refined carbohydrates, and sugar act like food for pathogenic (pathogen-carrying) bacteria in the gut. Plus, sugar is not a nutrient, so eating it only creates a nutrient-deficient state. Not just that, eating sugar also leads to sharper cravings. This spiral can be stopped simply by adding fermented foods to your diet. The lactobacillus bacteria eliminate the pathogenic bacteria in your gut and replace them with lactic acid, which acts as food for good bacteria. The elimination of pathogen-carrying bacteria ensures your body doesn’t suffer from cravings for sugar. Result: less desire for sugary foods.

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