**1. The Two Faces of Kimchi: Probiotics and Sodium**
Kimchi is a world-renowned fermented food rich in probiotics, offering several health benefits such as improving gut health and boosting immunity. Some research suggests that substances produced during fermentation may have a positive effect on blood sugar control. However, when people with diabetes consume kimchi, they must consider its other face: ‘sodium.’
**2. Why You Shouldn’t Eat ‘A Lot’**
– **High Sodium Content:** Kimchi is made by salting vegetables, so its sodium content is very high.
– **Risk of High Blood Pressure:** People with diabetes have a higher risk of developing high blood pressure than the general population, and hypertension is a major cause of fatal complications like kidney and heart disease. Excessive sodium intake raises blood pressure, further increasing this risk.
– **Sugar in Seasoning:** Ingredients used to make kimchi, such as glutinous rice paste, sugar, and fruit, can raise blood sugar. Well-fermented kimchi has less impact on blood sugar than freshly made kimchi.
**3. Healthy Way to Eat Kimchi**
– **Eat in Moderation:** Control your portion to no more than one small dish per meal.
– **Shake off the Seasoning:** Lightly shaking off the filling or seasoning before eating can reduce sodium intake.
– **Rinse for Cooking:** When using kimchi in stir-fries or stews, rinsing it once with water is a good way to reduce salt.
Summary: Kimchi is a beneficial fermented food, but excessive consumption is a no-go due to its high sodium content. For preventing diabetic complications, managing blood pressure is just as important as managing blood sugar.
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