Fermented foods like kimchi and sauerkraut are packed with health-promoting compounds, including probiotics, minerals, and antioxidants, and eating them has been associated with improved blood sugar and insulin sensitivity.

A study in 21 people with prediabetes found that eating fermented kimchi for 8 weeks improved glucose tolerance in 33% of the participants, while only 9.5% of participants who consumed fresh kimchi showed improved glucose tolerance. Another study in 41 people with diabetes demonstrated that following a traditional Korean diet rich in fermented foods like kimchi for 12 weeks led to greater reductions in HbA1c than a control diet.