Why pickles are good for you

Pickles are, in a sense, big dills. After all, there are seemingly endless varieties of this classic snack.

Some people love the tangy crunch of kosher pickle spears, others prefer the sweetness of pickle relish, and some prefer to walk on the wild side by opting for the fiery heat of spicy pickles. (Peter, Piper, are you?) No matter your taste preferences, there’s sure to be a pickle that’s right for you.

Pickles are definitely taste Delicious. But do they actually exist? good Are pickles best for you? We asked registered dietitian Devon Peart, RD, MHSc, BASc to explain more about the nutritional profile of pickles.

Are pickles good for your health?

As is often the case, there is no clear answer here. How healthy pickles are depends on the type of pickles you eat and whether you have any pre-existing health problems.

On the plus side, pickles (made from cucumbers) are generally a low-calorie, low-fat food. They’re a source of fiber and vitamins A and K. And like other vegetables and fruits, they contain antioxidants.

But pickles have serious nutritional drawbacks, and they’re typically very high in sodium, Peart said.

“One large dill pickle contains more than two-thirds of the ideal daily sodium intake for an adult,” she says. Sweet pickles don’t have as much salt, but they still contain plenty. And they’re high in sugar.

Due to their high salt content, pickles should generally be avoided by people with heart problems.

“If you have high blood pressure or cardiovascular or heart health issues, pickles are not the best choice,” Peart says. “And even if you don’t have any pre-existing health conditions, we recommend looking for varieties of pickles that are lower in salt and sugar.”

Health benefits of pickles

Pickles have health benefits. It’s a cucumber after all! For example, it is low in calories and fat and is a good source of:

• Antioxidant: These powerful chemicals may protect cells against free radicals, unstable molecules that are linked to the development of cancer, heart disease, and other conditions.
• fiber: Fiber has many health benefits, including helping move waste (stool) through the body.
• Vitamin A: “Pickles are an excellent source of beta-carotene, which our bodies convert into vitamin A,” says Peart, “which is a powerful antioxidant that’s good for your vision and overall cellular health.”
• Vitamin K: This vitamin is important for heart health. It helps keep bones strong and blood clotting.

Contrary to popular belief, pickle juice is thought to have health benefits of its own, though like pickles, it’s also loaded with sodium, so be careful not to eat too much of it.

Fermented pickles are a good source of probiotics

One of the biggest health benefits of pickles is that some parts of them are an excellent source of probiotics (the “good” bacteria that protect your gut flora).

But how can you tell which pickles contain probiotics and which don’t? It all depends on how they’re made. Specifically, fermented pickles are rich in probiotics.

Fermented pickles are made by soaking cucumbers in a brine made only of salt and water, storing them in sealed jars, and leaving them at room temperature for a long period of time. A chemical reaction occurs between the natural sugars in the food and the bacteria, producing lactic acid that keeps the pickles fresher for longer.

“Probiotics are good for brain and gut health,” reiterates Peart. “Healthy gut bacteria can minimize symptoms of IBS and help with food digestion and nutrient absorption.”

A healthy gut flora also leads to a healthy brain.

“We’re also starting to see a link between higher levels of probiotics and lower levels of depression and anxiety,” she continues. “So it’s good to get a lot of probiotics. And in the case of pickles, if you ferment them, you get probiotics.”

Do all pickles contain probiotics?

No, most of the pickles you buy at the grocery store (here “regular pickles”) are not fermented. It is made through a process called raw pack pickling.

“Most grocery store pickles have vinegar and/or spices added to the brine,” Peart explains, “which gives them a sour, tangy flavor, so they’re often called ‘pickled’ or even ‘quick pickled.'”

Pickling is an ancient way of preserving food. If properly handled, pickles can last up to a year, so people would pickle their summer crops to eat during the long, cold winters.

Although fermentation and pickling have some similarities (both use water and a brine of salt), they are different processes. Fermented foods are sour because of a chemical reaction that produces healthy probiotics. Pickles, on the other hand, are sour because they are soaked in an acidic brine using vinegar, but vinegar does not produce probiotics.

Can you eat pickles every day?

Your daily intake of pickles will vary depending on other dietary habits.

“If you don’t eat a lot of processed, fast, or commercial foods, or you’re focusing on a low-sodium diet, it may be okay to eat pickles every day,” Peart says.

However, if you regularly eat salty foods, eating pickles can quickly exceed your daily recommended sodium intake.

When considering snacking on pickles, you should also take your overall health into consideration: “If you have blood pressure issues or have heart disease in your family, this is not a good choice for you,” she says. “But if you’re a healthy person, if you don’t have blood pressure issues, you don’t have heart health issues, and you’re eating a minimally processed diet, I think you can enjoy pickles.”

So what about other types of pickles? Almost anything can be pickled, depending on the texture: vegetables, fruits, eggs, and even meat and fish.

“The pickling process creates different flavors,” she says. “A variety of foods are pickled because people like the taste.”

Let’s take a quick look:

1. pickled vegetables A common (and delicious!) snack and condiment. Pickled beets are especially popular. As with cucumbers, the process is the same, so similar concerns about sodium levels apply.
2. Pickled eggs They are made by packing boiled eggs into glass jars and adding pickling liquid. Sometimes beet juice is added to give them their pink color and tangy flavor. Most healthy people can eat one or two eggs up to three or four times a week without affecting their cholesterol levels. However, do so with care. In some cases, the eggs are first pierced with a toothpick to allow the pickling flavor to seep in. This dangerous practice can introduce botulinum toxin and cause a serious illness called botulism. Pickled eggs made this way are best avoided.

Are pickles good for weight loss?

Pickles aren’t necessarily a superfood that will help you lose weight: “No single food is going to make you lose weight,” Peart emphasizes.

But if you’re looking for a low-calorie snack, pickles are a good option if your health allows.

“In general, if you’re trying to keep calories down, pickles are a good option,” she says, “but if you have heart problems, it’s best to choose something else.”

The healthiest way to enjoy pickles

Some types of pickles contain more salt than others. When comparing two different varieties or brands, check the daily value (DV) on the nutrition facts label and choose the one with less sodium.

“Generally speaking, anything below 5 percent of your daily value is low,” Peart says. “Anything above 15 percent of your daily value for sodium is considered high. And one serving of dill pickles could contain as much as 50 percent of your recommended daily sodium intake, or even more.” a lot!

Alternatively, you can skip the grocery store and make your own pickles using seasonal produce that you buy or grow yourself. You decide what goes into the brine, so you can control the amount of salt used. Additionally, you can experiment with spices and herbs to add flavor.

“Pickles aren’t fermented, so they don’t contain any probiotics,” Peart says, “but as a bonus, because they’re not cooked, they still retain all of the healthy antioxidants.”

Still, if you decide to snack on pickles, be aware of what else you plan to eat that day. This means watching your salt intake at other meals, and pairing pickles with other foods that help keep you full so you don’t overeat.

“To make pickles a satisfying snack, pair them with a small amount of protein, like a handful of nuts or a little cheese,” Peart says. “Protein helps turn a low-calorie food into something a little more filling.”