An analysis of more than 50 studies with more than 3 million participants suggests that certain fermented foods, such as yogurt, cheese and chocolate, are linked to a lower risk of mortality.
This study, published in Frontiers in Dietexamined the relationship between these foods and total mortality rates, as well as deaths from heart disease and cancer.
“Higher consumption of chocolate, cheese, and fermented milk was associated with lower mortality from all causes and cardiovascular diseases,” the researchers wrote in their article, which reviewed Fox Recordsdata Digital.
Even other observational studies link fermented dairy products with a lower risk of type 2 diabetes.
Impact of fermented foods
Unlike the benefits of consuming chocolate, cheeses and fermented dairy products, including yogurt, which were associated with lower mortality rates, other fermented foods, such as miso and fermented bread, did not show consistent results.
They highlighted that the impact of these foods on intestinal health could influence inflammation, metabolism and immune function.
It is indicated that, in the case of chocolate, its effects could be related to cocoa polyphenols, plant compounds that can promote cardiovascular health. While fermentation produces compounds and byproducts that may be beneficial to health, linked to possible long-term protection against diseases.
It is worth clarifying, experts point out, that it is important to choose fermented foods that contain “active live cultures” and are refrigerated. Experts warn about the presence of added sugars in many yogurt and kefir products that could counteract the benefits of these foods.
“Many brands of yogurt, kefir and kombucha use added sugar, which turns this seemingly ‘healthy’ food into a very high sugar food, which completely defeats its purpose,” said Robin DeCicco, a certified holistic nutritionist based in New York, who was not involved in the study, interviewed by Fox.
Fermented foods offer advantages such as strengthening the immune system through beneficial bacteria and reducing inflammation, surpassing common processed foods in microbial diversity.
Recommendations for the intake of fermented foods
There is no consensus regarding the amount to be ingested daily, but it is suggested to consume between 2 and 3 types of fermented foods a day. You can consider: yogurt (1 cup daily), kefir (1/2 cup 2-3 times a week) or sauerkraut (2-3 tablespoons 3-4 times a week), to maximize microbial diversity without overdoing it.
It is recommended to start with 2 tablespoons daily, if you are a beginner, gradually increasing as tolerated to avoid effects such as swelling.
Studies associate half a cup daily with reductions in blood pressure and triglycerides.
Need for more research
Despite the promising associations found, the researchers emphasize that more rigorous studies, including clinical trials, are required to determine the causal relationship between the consumption of these foods and longevity.
Variations in dietary habits and lifestyle factors should also be considered in future analyses.
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