Al-Amn Magazine

satiating. As the chemical engineer and nutrition expert Marta León explains in her book The Perfect Balance, fermented foods have a satiating effect due to the chewing they require. “Foods such as kimchi, sauerkraut, fermented vegetables, and traditionally-pickled olives not only provide prebiotic fiber to our dishes, but also add a large amount of polyphenols. If you also take a small portion of them before a meal, their enzymatic action will help your digestion.” Pickled foods for a healthy microbiome Not all pickles are created equally—and not all pickles are fermented. “Unfortunately, most of today’s commercially available pickled products are pasteurized and ‘dead’—that is, they lack the beneficial bacterial cultures,” integrative health expert Dr. Andrew Weil explains. “Instead, all you get is a lot of salt. Most ‘pickles’ on supermarket shelves are simply cucumbers canned in a vinegar solution and are not fermented. Live pickles need to be refrigerated; the lactic acid that makes them sour has a different taste from the acetic acid in vinegar.” If you do buy pickles from the store, look for the words “naturally fermented” on the label. Otherwise, the best option is really just to ferment your own pickles at home. That way, you can control the proportions of vinegar, salt, and sugar and be sure they are left to ferment in their brining liquid for at least a week. Most vegetables can be fermented, including red onion, cabbage, cucumbers, carrots, and more. Here are some of the most commonly recommended fermented vegetables according to experts, for those who want to explore traditional Japanese or Korean cuisines: Cucumbers—satiating, hydrating, and low in calories, cucumbers contain minerals, fiber, and vitamins. Kimchi—this classic Korean side dish is created from cabbage seasoned with garlic, chili powder, and sugar. Umeboshi plum—this classic Japanese pickle has a distinct flavor and provides energy, protein, and regulating bad cholesterol. vogue.com