Fermented Foods: Nutritional Alchemy and the Fountain of Youth
Note: This article is not meant as a substitute for proper medical advice. Please consult with your medical practitioner before using any type of remedy, herbal or otherwise.
To learn more about Fermentation, please sign up for our Lacto-Fermented Sodas, Sourdough Bread, and Kombucha classes offered this month.
By Robert Luby, MD
Fermentation is the process by which microbes (bacteria, molds, and yeasts) convert macronutrients with a low nutritional density, such as carbohydrates and sugars, into amino acids and vitamins. Although the microbes are engaged in this endeavor for their own nourishment, we can take advantage of their efforts and provide ourselves with highly nutrient-dense foods. Two of the most archetypal human quests are alchemy (converting base material into gold), and the fountain of youth (retaining vibrant health into old age). It could be argued that the intentional fermentation of foods is nutritional alchemy, and that regular consumption of fermented foods is the closest way of achieving a nutritional fountain of youth.
When foods are fermented by microbes, six-carbon carbohydrates are converted into three-carbon acids or two-carbon alcohols plus carbon dioxide. These smaller acids have multiple beneficial features:
- They provide an environment that is inhospitable to other harmful microbes which might otherwise spoil, putrefy, or food.
- The acids impart the characteristically sour, but pleasant, flavor of fermented foods.
- The acids can be converted into amino acids (the building blocks of proteins) and vitamins, most notably the B vitamins. This is why fermentation directly increases the nutrient density of food and why fermented foods are highly recommended for vegetarian or vegan diets.
- Fermentation indirectly increases the protein content of starchy foods by “digesting away” much of the starchy matter, leaving the proteins unaltered.
- The acidity of fermented foods, as well as the high enzyme content, is beneficial for the digestion of all other foods in the diet, especially for those individuals with weak digestive capacity.
- The process of fermentation is capable of neutralizing the harmful effects of “antinutrients” in foods, such as oxalates and phytates.
What is also remarkable about these microbial fermenters is that they contribute favorably to human health when consumed. It is the microbes themselves which mediate the “fountain of youth” effect. The microbial species which ferment our foods also improve digestive function, immune function, and detoxification capacity.
Additionally, fermented foods exert a potent anti-inflammatory effect in the human body. Most chronic human diseases are rooted in inflammation. Therefore, it is not surprising that the regular consumption of fermented foods has been associated with a decreased risk of cancer, heart disease, and other inflammatory conditions.
City Market carries a wide variety of fermented foods. These range from the familiar (cabbage and soy) to the more exotic (carrots and beets). Locavores should be sure to sample the high quality, locally fermented foods produced by Flack Family Farms, Michelle’s Spicy Kimchi, Deep Root Cooperative, and Rhapsondy