11 Probiotic Foods That Are Super Healthy
Probiotics are live microorganisms that have health benefits when consumed. These are usually beneficial bacteria that serve some function in the body.
Probiotics have all sorts of powerful benefits for your body and brain. They may improve digestive health, reduce depression and promote heart health. Some evidence even suggests that they may give you better looking skin. Getting probiotics from supplements is popular, but you can also get them from foods that are prepared by bacterial fermentation (fermented foods).
Here is a list of 11 probiotic foods that are super healthy.
Yogurt
Yogurt is one of the best sources of probiotics, which are friendly bacteria that can improve your health.
Yogurt is made from milk that has been fermented by friendly bacteria, mainly lactic acid bacteria and bifidobacteria.
Eating yogurt has been associated with many health benefits, including improved bone health. It is also beneficial for people with high blood pressure.
In children, yogurt may help reduce the diarrhea caused by antibiotics. It can even help relieve the symptoms of irritable bowel syndrome.
Additionally, yogurt may be better than milk for people with lactose intolerance. This is because the bacteria turn some of the lactose into lactic acid, which is also why yogurt tastes sour.
However, keep in mind that not all yogurt contains live probiotics. In some cases, the live bacteria have been killed during processing. For this reason, make sure to choose yogurt with active or live cultures.
Also, make sure to always read the label on yogurt before you buy it. Even if it is labeled low-fat or fat-free, it may still be loaded with high amounts of added sugar.
Probiotic yogurt is linked to a number of health benefits. It may also be more suitable than milk for people with lactose intolerance. Make sure to choose yogurt that has active or live cultures.
Kefir
Kefir is a fermented probiotic milk drink. It is made by adding kefir grains to cow’s or goat’s milk.
Kefir grains are not cereals and grains, but rather cultures of lactic acid bacteria and yeast that look a bit like cauliflower.
The word kefir allegedly comes from the Turkish word keyif, which means “feeling good” after eating.
In fact, kefir has been linked to various health benefits.
It may improve bone health, help with some digestive problems and protect against infections.
While yogurt is probably the best known probiotic food in the Western diet, kefir is actually a better source. Kefir contains several major strains of friendly bacteria and yeast, making it a diverse and potent probiotic.
Like yogurt, kefir is generally well-tolerated by people who are lactose intolerant.
Kefir is a fermented milk drink. It is a better source of probiotics than yogurt, and people with lactose intolerance can often eat kefir with no problems.
Sauerkraut
Sauerkraut is finely shredded cabbage that has been fermented by lactic acid bacteria.
It is one of the oldest traditional foods and is popular in many countries, especially in Europe.
Sauerkraut is often used on top of sausages or as a side dish. It has a sour, salty taste and can be stored for months in an airtight container.
In addition to its probiotic qualities, sauerkraut is rich in fiber, as well as vitamins C, B and K. It is also high in sodium and contains iron and manganese.
Sauerkraut also contains the antioxidants lutein and zeaxanthin, which are important for eye health.
However, make sure to choose unpasteurized sauerkraut. Pasteurization kills the live and active bacteria.
Sauerkraut is finely cut, fermented cabbage. It is rich in vitamins, minerals and antioxidants. Make sure to choose unpasteurized brands that contain live bacteria.
Tempeh
Tempeh is a fermented soybean product. It forms a firm patty, and people have described the flavor as nutty, earthy or similar to a mushroom.
Tempeh is originally from Indonesia, but has become popular all over the world as a high-protien meat substitute.
The fermentation process actually has some surprising effects on its nutritional profile.
Soybeans are typically high in physic acid, a plant compound that impairs the absorption of minerals like iron and zinc.
However, the fermentation process lowers the amount of phytic acid, which may increase the amount of minerals the body is able to absorb from tempeh.
Another interesting byproduct of this process is that the bacteria produce some vitamin B12, a nutrient that soybeans do not contain.
Vitamin B12 is mainly found in animal foods, such as meat, fish, dairy products and eggs.
This makes tempeh an overall great choice for vegetarians, as well as anyone looking to add a nutritious probiotic to their diet.
Tempeh is a fermented soybean product. It is a popular, high-protein substitute for meat. It also contains a decent amount of vitamin B12, a nutrient found mainly in animal products.
Kimchi
Kimchi is a fermented, spicy Korean side dish.
Cabbage is usually the main ingredient, but it can also be made from other vegetables.
A mix of seasonings is used for flavor, such as red chili pepper flakes, garlic, ginger, scallion and salt.
Kimchi contains the lactic acid bacteria Lactobacillus kimchii, as well as other lactic acid bacteria that may benefit digestive health.
Kimchi made from cabbage is high in some vitamins and minerals, including vitamin K, riboflavin (vitamin B2) and iron.
Kimchi is a spicy Korean side dish, usually made from fermented cabbage. It contains lactic acid bacteria, which may benefit digestive health.
Miso
Miso is a Japanese seasoning.
It is traditionally made by fermenting soybeans with salt and a type of fungus called koji.
Miso can also be made by mixing soybeans with other ingredients, like barley, rice and rye.
This paste is most often used in miso soup, a popular breakfast food in Japan. Miso is typically salty, and you can buy it in many varieties, such as white, yellow, red and brown.
Miso is a good source of protein and fiber. It is also high in various vitamins, minerals and phytonutrients, including vitamin K, manganese and copper.
Miso has also been linked to some health benefits.
One study reported that frequent miso soup consumption was associated with a lower risk of breast cancer in middle-aged Japanese women.
Another study found that women who ate a lot of miso soup had a reduced risk of stroke.
Miso is a fermented soybean paste and a popular Japanese seasoning. It is rich in several important nutrients and may reduce the risk of cancer and stroke, especially in women.
Kombucha
Kombucha is a fermented black or green tea drink.
This popular tea is fermented by a friendly colony of bacteria and yeast. It is consumed in many parts of the world, especially Asia.
On the internet, there are many claims about the potential health effects of kombucha tea.
However, high-quality evidence on kombucha is lacking.
The studies that exist are animal and test tube studies, and the results may not apply to humans.
Yet, because kombucha is fermented with bacteria and yeast, it does probably have health benefits related to its probiotic properties.
Kombucha is a fermented tea drink. It is claimed to have a wide range of health benefits, but human evidence for these claims is currently lacking.
Pickles
Pickles (also known as gherkins) are cucumbers that have been pickled in a solution of salt and water.
They are left to ferment for some time, using their own naturally present lactic acid bacteria. This process is what makes them sour.
Pickled cucumbers are a great source of healthy probiotic bacteria, which may improve digestive health.
They are low in calories and a good source of vitamin K, an essential nutrient for blood clotting. Pickles also tend to be high in sodium.
It is important to note that pickles made with vinegar do not contain live probiotics.
Pickles are cucumbers that have been pickled in salty water and fermented. They are low in calories and high in vitamin K. However, pickles made using vinegar do not have probiotic effects.
Traditional Buttermilk
The term buttermilk actually refers to a range of fermented dairy drinks.
However, there are two main types of buttermilk: traditional and cultured.
Traditional buttermilk is simply the leftover liquid from making butter. Only this version contains probiotics, and it is sometimes called Grandma’s probiotic.
Traditional buttermilk is mainly consumed in India, Nepal and Pakistan.
Cultured buttermilk, commonly found in American supermarkets, generally does not have any probiotic benefits.
Buttermilk is low in fat and calories, but contains several important vitamins and minerals, such as vitamin B12, riboflavin, calcium and phosphorus.
Traditional buttermilk is a fermented dairy drink mainly consumed in India, Nepal and Pakistan. Cultured buttermilk, found in American supermarkets, does not have any probiotic benefits.
Natto
Natto is another fermented soybean product, like tempeh and miso.
It contains a bacterial strain called Bacillus subtilis.
Natto is a staple in Japanese kitchens. It is typically mixed with rice and served with breakfast.
It has a distinctive smell, slimy texture and strong flavor. Natto is rich in protein and vitamin K2, which is important for bone health and cardiovascular health.
A study in older Japanese men found that consuming natto on a regular basis was associated with higher bone mineral density. This is attributed to the high vitamin K2 content of natto.
Other studies suggest that natto may help prevent osteoporosis in women.
Natto is a fermented soy product that is a staple in Japanese kitchens. It contains a high amount of vitamin K2, which may help prevent osteoporosis and heart attacks.
Some Types of Cheese
Although most types of Cheese are fermented, that does not mean that all of them contain probiotics.
Therefore, it is important to look for live and active cultures on the food labels
The good bacteria survive the aging process in some cheeses, including Gouda, mozzarella, cheddar and cottage cheese.
Cheese is highly nutritious, and is a very good source of protein. It is also rich in important vitamins and minerals, including calcium, vitamin B12, phosphorus and selenium.
Moderate consumption of dairy products, such as cheese, may even lower the risk of heart disease and osteoporosis.
Only some types of cheese contain probiotics, including cheddar, mozzarella and gouda. Cheese is very nutritious, and may benefit heart and bone health.
Probiotic Foods Are Incredibly Healthy
There are many super healthy probiotic foods you can eat.
This includes numerous varieties of fermented soybeans, dairy and vegetables. Eleven of those are mentioned here, but there are many more out there.
If you can’t or won’t eat any of these foods, then you can also take a probiotic supplement.
Probiotics, from both foods and supplements, can have powerful effects on health.
10 Kosher Wines For the Season
Note: The following list is a selection of outstanding and very good kosher wines from recently rated releases. More kosher wines rated in the past year can be found here in our Wine Ratings Search.
TABOR Adama II Storm Galilee 2013 Score: 90 | $29
A muscular, full-bodied red, sporting plenty of currant, boysenberry and herbal flavors flanked by toasty elements. Licorice and mineral notes are edged with firm tannins into the finish. Cabernet Sauvignon and Petite Sirah. From Israel. Drink now through 2022. 1,300 cases made.—G.S.
COVENANT Chardonnay Sonoma Mountain Lavan 2014 Score: 89 | $38
Aromas of pithy citrus, green apple and tangerine are rich and full on the palate, remaining lively and persistent throughout. From California. Drink now through 2020. 352 cases made.—J.L.
FLAM Syrah Galilee Reserve 2014 Score: 89 | $40
A full bodied, concentrated red brimming with raspberry tart, savory spice and meaty aromas that are well balanced with iron and bay leaf details. Full but integrated tannins linger into the milk chocolate-tinged finish. From Israel. Drink now through 2022. 1,000 cases made.—G.S.
GUSH ETZION Cabernet Franc Judean Hills Lone Oak Reserve 2011 Score: 89 | $42
Mature-tasting, with roasted plum and tealike flavors supported by fresh acidity. Beefy notes lingers on the savory finish. From Israel. Drink now. 250 cases made.—K.M.
OR HAGANUZ Cabernet Franc Galilee Marom 2013 Score: 89 | $30
Ripe boysenberry, currant and menthol notes are detailed with mocha and licorice accents in this concentrated but supple red. Hints of mineral and herb give interest on the moderately tannic finish. From Israel. Drink now through 2023. 1,000 cases made.—G.S.
RECANATI Petite Sirah Galilee Reserve 2014 Score: 89 | $32
Fresh and supple, with juicy boysenberry, cherry and raspberry notes interwoven with peppercorn, herb and smoke details. Zesty acidity highlights the mineral and mocha flavors on the finish. Assertive tannins. From Israel. Drink now through 2020. 1,125 cases made.—G.S.
TABOR Sauvignon Blanc Galilee Adama 2016 Score: 88 | $19
Crisp and fruity with grapefruit, chive and peach aromas highlighted by fresh acidity and underlying mineral and spice accents. Floral notes detail the finish. From Israel. Drink now. 750 cases made.—G.S.
TEPERBERG Cabernet Sauvignon Galilee Essence 2014 Score: 88/ $30
A rich, full bodied red with raspberry compote and cherry tart flavors edged with licorice and mocha details. Lusciously spicy, this casts floral and tea aromas on the chewy finish. From Israel. Drink now through 2022. 2,500 cases made.—G.S.
TISHBI Cabernet Judean Hills Ruby 2013 Score: 88 | $50
Juicy and rich-tasting, with plenty of dusty and savory notes to the roasted plum and dark cherry flavors. Smoky accents on the finish. From Israel. Drink now. 580 cases made.—K.M.
BODEGA DEL PALACIO DE LOS FRONTAURA Y VICTORIA Ribera del Duero Nexus One Kosher 2013 Score: 86 | $21
Dried cherry, orange peel, herb and cocoa flavors mingle in this firm red, which has solid tannins and tangy acidity. Expressive, if a bit rustic in style. From Spain. Drink now through 2021. 200 cases imported.T.M.
The 9 Rules of Fat
People have been reducing or cutting fat out of their diet, thinking that this actually makes them fat. But this is not the case. The fact is if it’s chosen correctly FAT is not a bad addition to your diet.
Here are the 9 Rules of Fat to take note of:
1.- Fat helps you absorb nutrients from plants.
When you’re eating a salad, it’s important that you have some kind of fat whether that’s from sprinkling in some raw nuts or having a little bit of olive oil. You need a little bit of fat in order to absorb the nutrients.
2.- Fat doesn’t affect your blood sugar.
As a rule because fat often gets a bad rap, but it’s actually carbohydrates and protein that affect your blood sugar. The fact is that protein can lead you to converting the protein into sugar and the way that happens is through a process in your body called gluconeogenesis.
Generally speaking, we don’t need a lot of animal protein. When we exceed our levels of protein, what happens with that protein is that it gets converted into sugar.
Consider reducing your animal protein consumption.
Protein can affect your blood sugar. Carbohydrates can affect your blood sugar. But fat does not and therefore that keeps our blood sugar steady. We are not getting blood sugar spikes, which cause us to have hunger cravings and make you reach out for foods that you’ve been avoiding.
3.- Fat makes your food satisfying and tasty.
Fat provides a feeling of fullness, satisfaction, and flavor to your food. When you have food that is completely devoid of fat, it often suffers from some flavor deficits. The truth is that we are embarking on a daily path of trying to make better decisions when choosing what to eat. Eating food that is not satisfying makes this extremely difficult. We need to have satisfying food and fat is a critical part of that.
4.- Most plant fats are very fragile outside of their original packaging.
Plant fat’s original packaging is like a nut. If we take almonds, the fat in that almond is going to be highly protected by the fiber and all the other ingredients that are in the nut. When we take the fat out of the almond and isolate it as almond oil, that means that we’re taking it outside of its protective packaging, and that lets it be a lot more unstable.
When the oil becomes unstable, it can go rancid. And when it becomes rancid, that means it’s been oxidized, so instead of having your antioxidants go to counteracting the effects of aging and all the other damaging effects of being exposed to the environment, they will instead go to reversing the oxidation caused by ingesting this oxidized oil.
5.- All fats are 120 calories per tablespoon.
Plant fat and any fat in general is 120 calories per tablespoon. What this number means is it’s easier to eat higher amounts of fat when you consume the oil form than the plant itself. Be aware of the fact that each tablespoon of fat is 120 calories.
With almonds, for example, you would probably have to eat 15 to 20 almonds to get the same amount of calories that you’re getting in one tablespoon of the oil. But if you ate 15 almonds, you’re going to feel full. Take a tablespoon of almond oil or olive oil or coconut oil and you’re going to get the same amount of calories but you’re not going to feel satisfied, meaning you’d eat more.
6.- Have no more than 3 tablespoons or any oil per day for weight loss or disease reversal diets.
I recommend no more than 3 tablespoons of any oil per day, and that could be olive oil or whatever oil it is. As long as it’s pure oil, you can use it. Just pay attention to the caloric density
Don’t be afraid of almonds, avocados, nuts because they provide some feedback. You eat it and you feel full, and therefore, that causes you to eat less. Just pay attention to the amount of nuts you eat. With oils, you need to pay more attention because they’re concentrated in calories and they’re also more difficult to ensure whether they’re pure.
7.- Eat a minimum of one handful or raw nuts per day, preferably soaked beforehand.
Nuts are a filling and beneficial snack. They have been shown to stabilize insulin levels and stabilize blood sugar levels, and this will prevent that fluctuation in your blood sugar.
It’s much better for you to get high-quality sources of whole plant food or whole plant fats wrapped in their original packaging.
The other advantage of getting these raw handful of nuts per day is that it provides essential fatty acids in your diet. These essential fatty acids are used for so many processes around your body. It helps with keeping your skin moisturized because the fats that are essential fatty acids are what make up the natural oil barrier of your skin.
8.- Animal fat concentrates the toxins in the animal’s body. This includes dairy.
It’s okay to eat a certain amount of animal products, but make sure you’re choosing the highest-quality animals.
9.- Most animal fats are more stable and resistant to oxidation than plant fats.
When animal fat is taken out, like having lard or chicken fat or beef tallow, it’s actually more stable than the plant oils are when they’re taken away. The reason is that there’s a higher percentage of saturated fats.
Again, using the same rule, have no more than 3 tablespoons of any sort of purified, reduced fat. Pick the highest quality.
If you’re cooking at very high temperatures use the fat that they used. Some of these fats are a lot more stable. They are not damaged as much with high heat that some of the vegetable oils are. And they have their role in this particular case, but I’m not recommending that they become a part of your regular diet.
In my culture, it was chicken fat that we would use. And on very rare occasions where we’ll make a very traditional dish, we cook it with chicken fat because it just tastes better. They keyword here is rare or special occasions. Using it all the time will not be a great idea.
Protein to Fat to Carbohydrates Ratio
When I talk about fats, I often get asked about the concept of having a certain ratio of protein to fat to carbohydrates. While I truly believe that the animal protein intake for almost everyone needs to be reduced to a lower amount (20 to 30 grams only per day), I don’t feel like there’s any magic ratio of carbohydrate and fat.
If you focus on these 9 Rules and you become aware of these particular issues, it allows you to choose these fats appropriately, and you don’t have to worry if your ratios are going a little bit higher one day or lower the next. It’s not something that you need to concern yourself with because we have enough data in the scientific literature to know that trying to calculate some magic ratio of fat, protein, and carbs hasn’t really been shown to do much of anything. But there is a consensus that reducing animal protein benefits you.