Is Kimchi Keto? The Benefits of Adding Kimchi to Your Diet

is kimchi keto

Is kimchi keto? The keto diet is the perfect weight loss option for many people. However, you may find it hard to follow all the required macronutrient proportions. 

Anyway, if you are a fan of eating kimchi, you have nothing to worry about. The dish is very low on carbs, but be careful when buying commercial brands. Always check the nutrition information on the label as it may contain added sugars.

The Ketogenic Diet

The ketogenic diet or keto diet is fast becoming a popular choice for people who want to lose weight. The whole idea of the diet is to lower carb intake to induce a metabolic state called ketosis. 

When the body is low on carbs, it turns to an alternative energy source: fats. The liver breaks the fat cells and produces ketones. These ketones are a more stable fuel and can lead to safe and effective weight loss

The Benefits of Keto

  • Burn belly fat quickly
  • Enhance cardiovascular health
  • Decrease blood sugar
  • Lower the risk of type 2 diabetes
  • Improve insulin sensitivity
  • Controls epileptic seizures
  • Enhance mental acuity

The Risks of Keto

Although it has a lot of health benefits, the keto diet may also cause the keto flu. This condition involves some flu-like symptoms including:

  • Fatigue
  • Nausea
  • Headaches
  • Light-headedness
  • Constipation

Because it is a diet low in carb, moderate in protein, and high in fats, it may cause potential kidney and liver problems, as well as nutrient deficiencies. Hence, it is crucial to check with your doctor once in a while for a medical examination.

Not everyone should follow the ketogenic diet. If you suffer from kidney disease, pancreatitis, dependent on insulin, or have other medical conditions, consult your doctor before getting on the keto diet. 

Kimchi: A Popular Asian Delicacy

Kimchi is a traditional Korean dish made from fermented vegetables. The main vegetable content is napa cabbage, but it is mixed with other vegetables such as radish, cucumber, soybean sprouts, bamboo shoots, and a whole lot more.

There are a variety of recipes for this dish. However, the main ingredients are napa cabbage, radish, salt, and chili powder. It is usually served as a side dish, but Koreans add it to almost every dish. You can add it to ramen, make dumplings, pancakes, stew, and tofu. 

Nutrition Facts of Kimchi

  • 100 grams of cabbage kimchi usually contains:
  • Calories: 22 calories
  • Sodium: 645 milligrams
  • Fats: 0.32 gram
  • Carbohydrates: 4.16 grams
  • Proteins: 1.73 grams

It is also rich in calcium, iron, vitamin A, and vitamin C. 

Health Benefits of Kimchi

  • Promotes weight loss
  • Introduces probiotic bacteria into the digestive system
  • Enhances gut health 
  • Improves metabolism
  • May reduce risks of heart disease and type 2 diabetes

Is Kimchi Keto?

The ketogenic diet depends on a low-carb, moderate-protein, and high-fat intake to induce ketosis. Therefore, you should limit your carbohydrate intake to below 20 grams of carbs for beginners, or below 50 grams of carbs for experienced keto dieters. 

Kimchi is high in nutrients but low in calories. One serving of 100 grams kimchi contains a low 4 grams of net carbs. Eating kimchi while on a keto diet will not hurt your efforts. 

Caution on Store-bought Kimchi

You have to be careful when eating store-bought kimchi, though. Always check the nutrition information on the label as the product may contain added carbs. Make sure that your net carb intake does not exceed 20 grams or 50 grams. 

Kimchi and the Keto Diet

The keto diet consists of foods high in fat and protein. When you eat whole foods, you may require more electrolytes like sodium, calcium, and potassium. You also have to get as many nutrients from the food you eat. 

Kimchi is not only rich in probiotics. It contains sodium, an electrolyte that the body needs for proper nerve function, muscle function, and osmotic pressure in cells. Also, it is rich in nutrients. 

Kimchi adds Asian flavor to your diet. It spices up your food and helps with your digestive process. Some people on the keto diet experience constipation. The addition of cruciferous vegetables like cabbage can enhance bowel movement. 


Is kimchi keto? Yes, it is keto. However, be careful what brand you consume. Some brands have added sugars that will hurt your keto efforts. If possible, eat home-made kimchi. 

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