Kimchi

Kimchi is a traditional Korean side dish prepared from fermented cabbage or other fermented vegetables such as radishes. It has a long list of health benefits, and it may be particularly good in lowering cholesterol and decreasing insulin resistance. Insulin is in charge of transporting glucose from the bloodstream to the tissues. When your body is exposed to high levels of insulin for an extended length of time, it stops responding normally, resulting in high blood sugar and insulin resistance.

21 patients with prediabetes ate either fresh or fermented kimchi in one research and the result is insulin resistance, blood pressure, and body weight was all lower in those who ate fermented kimchi after 8 weeks. In another study, participants were given a 7-day diet including either a high or low amount of kimchi. Higher kimchi consumption, 7.4 ounces (210 grams) per day versus 0.5 ounces (15 grams), resulted in lower blood sugar, cholesterol, and LDL (bad) cholesterol. Kimchi is simple to make and may be used in a variety of dishes, including noodle bowls and sandwiches.