When you cook fermented food, the primary effect, according to experts, is that it kills the beneficial bacteria that are often associated with the health benefits of fermentation.
Impact on Good Bacteria
Cooking, which involves applying heat, destroys the live microbial cultures present in fermented foods. These live microbes, often referred to as "good bacteria" or probiotics, are the result of the fermentation process. For instance, common examples of fermented foods that might be cooked or used in cooking include:
- Sourdough bread: Baked at high temperatures.
- Pickles: Sometimes added to cooked dishes or heated.
- Beer: Can be used in stews or sauces (though often the focus here is flavor, not live cultures).
As stated by Gardner in the provided reference, you "want to drink live microbes, not destroy them by cooking them first." Therefore, cooking essentially eliminates the probiotic aspect of these foods.
Other Considerations
While the live bacteria are killed by heat, other aspects of the food remain. The unique flavors and textures developed during fermentation often persist after cooking.
Regarding potential risks, consuming good bacteria that are "over-fermented" does not pose health risks, according to Gardner. The main consequence might simply be an unpleasant taste rather than any harm.
In summary:
- Cooking destroys the live probiotic bacteria in fermented foods.
- This means you lose the potential health benefits associated with consuming live cultures.
- The flavor and texture developed during fermentation may still remain.
- Over-fermented foods are generally safe to consume, though they may taste bad.
If your goal is to consume live probiotics for health benefits, it's best to eat fermented foods like yogurt, kimchi, sauerkraut, or certain pickles raw or uncooked, rather than incorporating them into dishes that require heating.
