Fermentation is not a new concept. The practice dates far back and continues to be a popular method of storing and curing food, from hearty farm tables to polished urban kitchens.
Although fermentation is often thought in terms of pickled vegetables adorning grocery store shelves, the fermentation process can be applied to all foods, including meat and dairy. Fermenting food is not only useful by prolonging a food item’s lifespan; it begins the digestion process and invites the cultivation of good bacteria, making them a powerhouse for immune function.
The four foods below are fermented staples that every diabetic should keep on hand.
#1. Yogurt
#1. YogurtYogurt is filled with powerful probiotics and is far easier on the digestive system than milk alone. Yogurt is a wonderful addition to a diabetes-friendly diet because it provides a generous helping of protein and vitamins without being extremely high in sugar.
When looking for a yogurt to add to your fridge, look for the one with a single ingredient (whole milk, for instance) or with ingredients such as milk and added strains of beneficial bacteria. Purchasing and consuming yogurt with flavors and added sugars may temper some of the benefits of eating it in the first place, though a healthy helping of fruit or granola will help balance the sour flavor of unsweetened yogurt.
#2. Sauerkraut
Sauerkraut can be quite a divisive subject, with most people either loving or hating the taste. Sauerkraut is most often made with a simple combination of cabbage and salt, which is then set aside to ferment for several days or weeks. Sauerkraut packs a punch to sandwiches, lending an earthy, sour taste or can be eaten on its own as a side.
Sauerkraut, too, is brimming with beneficial bacteria and will help you get a dose of your daily vegetables without the gas and bloating that often accompanies raw vegetables.
#3. Kombucha
Most health food stores are lined with various healthy drinks, and kombucha is typically right along with them. While commercial kombucha ingredients can vary, the basis of kombucha is a colony of healthy bacteria, which is then fed sugar to grow and ferment the liquid in which it lives (usually black tea). Kombucha is a wonderful addition to the kitchen of diabetes patients as it provides a safe and healthy alternative to soda.
While kombucha does not boast the syrupy sweetness of soda, it can be sweetened with fruit juice and possesses a fizzy texture much like the carbonation found in standard carbonated beverages such as soda and sparkling water.
#4. Sourdough Bread
Sourdough bread is superior to standard bread loaves, in that it possesses healthy bacteria, does not require yeast to rise and can be made effectively with rich, whole-wheat flour. Although sourdough in stores is often adulterated with various additives and sugars, many bakeries offer rich, healthy, whole-wheat sourdough bread. If you cannot find a bakery, the process of making your own is easy to master.
Each of the four items above provides diabetes patients with healthy, easier-to-digest food, alongside a generous helping of beneficial bacteria, which can reduce inflammation, boost immunity, and help keep your body in excellent working order.
[expand title=”References“]
Huffington Post. Accessed 4/28/17.
Web MD. Accessed 4/28/17.
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