What To Look For To Find Kimchi Jars With The Most Nutritional Benefits

"What is kimchi?" is not a question that gets asked often anymore, considering how popular this Korean fermented food has become, and rightfully so. Whether perched atop a bowl of steaming hot rice or stealthily enhancing your grilled cheese sandwich, kimchi has a way of elevating anything it touches. More than a flavor explosion, it's also a powerhouse of probiotics, so eating kimchi not only makes your palate happy but also keeps your gut healthy. If you want maximum health benefits, however, don't just pick up the first jar you see at the store. The key lies in finding kimchi that's raw, unpasteurized, and brimming with live cultures.

Kimchi is traditionally made through fermentation, where vegetables are salted, coated in a spice paste, and left in a closed container for some time. This not only creates its signature tangy flavor but also produces probiotics that boost gut health, improve digestion, and even support your immune system. However, pasteurization, a process that involves heating food to eliminate bacteria and extend its shelf life, kills off those healthy probiotics. This still leaves the kimchi with the same flavor intensity but none of the nutritional value.

Raw and unpasteurized kimchi, on the other hand, is teeming with wild bacteria cultures that continue to ferment as it sits in your fridge. And don't worry, even unpasteurized, the harmful bacteria in kimchi are still prevented from growing due to its naturally acidic pH levels, which rank well below what's needed for them to survive.

The good news is that finding unpasteurized kimchi isn't all that difficult. More often than not, you'll find it in the refrigerated section since it spoils quickly at room temperature. Written on the labels will be descriptions such as "raw," "live bacteria," and "unpasteurized." Certain kimchi brands will even specify that the product has "live and raw probiotics." Don't forget to also check the ingredients and avoid kimchi that contains vinegar as with a high enough concentration, it could inhibit bacteria growth during the fermentation process. The same goes for other preservatives and artificial flavorings.

If store-bought isn't up to par, homemade kimchi is always an option. Put together from scratch, you can easily keep an eye on its fermentation process and customize the ingredients. Just keep in mind that there's no limit to the kimchi fermentation period, so the longer it sits in the jar, the more acidic the flavors and the less crispy the vegetables will be. In fact, this is also one of the most important things to pay attention to when buying store-bought kimchi.