What Are The Benefits Of Lacto-fermented Beets?

Lacto-fermentation is a method of preserving vegetables. The process uses no fuel or preservatives, and allows vegetables to retain nearly all their nutritional value. Fermentation by natural lactic-acid-bacteria was used long before freezing and modern canning became standard food preservation methods.

Geography

Lacto-fermentation is primarily used in yogurt and cheese products that contain live cultures, and in some sauerkraut preparations. Vinegar has replaced lactic acid in most other vegetable pickling processes. Before the advent of modern refrigeration and freezing, fermentation, drying or smoking were the primary methods of food storage and preservation. Asian, Indian and South Pacific cultures still utilize lactic-acid fermentation to preserve fruits and vegetables.

Process

Fermented foods are those that have been overgrown by edible micro-organisms. These foods are pleasant tasting or nutritionally advantageous to humans, according to Dr. K.H. Steinkraus of Cornell University. Lacto-fermentation involves converting the fermentable sugars in food to lactic acid by any of a number of "Lactobacillus" or related organisms. Diced or shredded vegetables are submerged in cool water, along with a quantity of sea salt or canning salt. The vegetables are held under the water by a weight of non-reactive material. Fermentation from naturally occurring bacteria takes place in this environment, leading to a bubbling, effervescent effect in the liquid surrounding the vegetables. The resulting product is kept in cool storage, and eaten in its raw, fermented state. The product is often canned or cooked for other uses, which destroys some or all of the living bacteria.

Nutritional Benefits

Vegetables preserved by lactic acid fermentation retain the nutritive qualities of their fresh state, according to the authors of "Preserving Food Without Freezing or Canning." Beets and other vegetables preserved by lacto-fermentation can be eaten raw. Fresh beets are high in fiber, low in calories, and high in Vitamin C and folate, according to the University of Maine Cooperative Extension. These nutritional qualities are retained in lacto-fermented beets. The lactic-acid bacteria that cause lacto-fermentation might also be associated with improved digestion, cancer-fighting properties, prevention of intestinal infections and control of cholesterol levels.

Types

Lacto-fermented beet products include mixtures of lactic-acid-pickled garden vegetables, as well as a beet-juice beverage called kvass. Beets add sweet flavor and a bright-red color to a combination of carrots, onions and winter radishes. These are diced together and lacto-fermented to create a relish-like condiment. Beets soaked in filtered or spring water, sea salt and lactic-acid-rich liquid strained from yogurt creates kvass. The drink is sometimes touted as a beneficial morning drink. Lacto-fermented beet juice retains the active probiotic cultures of lactic-acid micro-organisms after several weeks in cold storage, according to researchers from Cornell University.

Considerations and Warnings

According to the USDA and FDA, all lacto-fermented foods must be processed in a boiling-water bath-canner before storage; this prevents botulism. The abundance of favorable micro-organisms resists the potential proliferation of harmful micro-organisms in fermented foods, according to Dr. Steinkraus of Cornell University. Lacto-fermented foods are safely consumed by millions of people daily without additional processing that might remove nutrients. A consumer must ensure that his lacto-fermented foods come from safe, hygienic food production facilities. The high acidity of lactic-acid foods might create digestive problems for some people.