What is a lacto-fermented food?

Fermentation is one of the oldest methods of food processing. Lactofermentation is a type of fermentation to preserve food , but it is also said to be a source of health benefits .

What is fermentation?

Fermenting a food involves a process that relies on certain bacteria, yeasts, molds, or fungi to break down carbohydrates—such as starch and sugar—into acids, gases, or alcohol. This will result in a fermented food product with a particular flavor, aroma, or texture.

There is no single type of fermentation. Tempeh, for example, is the product of fermenting soybeans with mold; wine is produced by alcoholic fermentation using yeast. Bacteria that produce acetic acid give life to vinegar, and a fungus is used to produce the famous Roquefort cheese that we are not a little proud of!

Lactofermentation

Lactofermentation is another type of fermentation . The term "lacto" refers to lactic acid = an acid produced during the breakdown of sugar in an oxygen-free environment. It was first identified in milk, which contains the sugar lactose, hence the name lactic acid.

Lactic acid bacteria populations are found everywhere in nature, including in animals and humans. Those present in milk and on fruits, grains, vegetables, and meat can be used for fermentation. Special cultures can also be obtained and added to foods to ferment them; this is done especially for foods that do not have naturally occurring bacteria populations, to achieve a particular flavor or aroma, or to ensure food quality.

Lactofermented foods

Lacto-fermented foods include several categories: yogurts, meats, olives, sourdough bread, fermented milks and also pickled vegetables, such as sauerkraut, kimchi, pickles, cucumbers or even onions (virtually any vegetable can be lacto-fermented).

The method

The simplest method of lactofermentation involves immersing a food that naturally contains lactic acid bacteria, such as cabbage or cucumber, in a brine of water and salt in an airtight container . The bacteria break down the sugar, forming lactic acid and carbon dioxide, which removes oxygen and makes the food more acidic; thus, more lactic acid bacteria are formed and prevent the growth of other microorganisms.

Fermented milk, yogurt, and sourdough can also ferment on their own, but a starter culture is often used to ensure safety and consistency of flavor. Fermentation time can be a few days to several months.

The shelf life of fermented foods depends on the food, temperature, container, and any subsequent processing. Milk will last from a few days to a few weeks, refrigerated yogurt up to a month, and fermented vegetables 4 to 6 months or more.

The benefits

Fermented foods have health benefits, mainly due to compounds produced by lactic acid bacteria. Some examples that have been studied include kimchi , which contains a variety of amino acids that may reduce heart disease and help fight inflammation, some cancers, infections, and obesity.

Also, when milk is fermented, the bacteria produce angiotensin-converting enzyme inhibitor, which lowers blood pressure. Since fermented foods are rich sources of live bacteria, they can contribute to gut and immune health in a similar way to probiotics .

Fermented foods also help control blood sugar levels, increase insulin sensitivity and possibly aid in weight loss.

Conclusion

Lactofermentation is a type of food fermentation using lactic acid-producing bacteria. This is not only a way to extend the shelf life of a food, but also to impart specific characteristics in texture or taste. Lactofermented foods also have several health benefits.