Pickles are a tasty and crunchy treat that excites your palate with a specific sour flavor and just a touch of sweetness at the end. They work great with almost any food and it’s hard to imagine a good burger without a few pickles inside.
Chances are you are already a connoisseur of this sour delight. But are pickles good for you?
It’s not surprising that pickles come with more than a few health benefits. This doesn’t mean you should go hard and eat a whole jar at once.
A Few Nutrition Facts
The actual nutrition value varies based on the type and brand of pickles you go for. Still, some general rules apply. A small spear (about 35g) of dill, kosher dill, or cucumber pickles has 4 calories and 0.8 g of carbohydrates.
It also contains 0.4 g of sugar, 0.3 g of fiber, and 0.2 g of protein. Pickles are amazingly rich in salt, containing 283 mg of sodium in one small spear. Overall, these nutrition facts make the pickles quite healthy.
The Fermentation Process
You should know that fermentation is just one of the ways to make pickles. In other words, not all of them are fermented.
Fermentation is a process during which healthy bacteria decompose natural sugars and you get sour tasting pickles as a result. In general, people put pickles in salt water and leave them until the bacteria do their magic.
The bacteria are known as probiotics and they help balance the digestive system, improve heart health, and they may help with certain skin conditions. But unfermented vinegar pickles also contain good bacteria, as long as the vinegar is unpasteurized.
Raw apple cider vinegar is especially healthy, and you can use it to make some pickles at home. Soak the pickles in vinegar, add spices to your taste, leave the jar to pickle for a few days.
Why Are Pickles Good for You?
Fermented foods are known to help with a variety of conditions, from inflammation to insulin resistance. And even if you don’t go for the fermented type, you still get a health boost from the cucumbers, vinegar, and spices.
On top of that, pickle juice has long been considered an excellent aid for diabetes, muscle cramps, weight loss, etc. People who are on a ketogenic diet take pickle juice to balance out the electrolytes and boost their sodium intake.
Pickles are also rich in certain natural antioxidants. This helps you fight free radicals – the DNA-changing compounds which are associated with cancer and heart disease. The vitamin A contained in pickles is a great immunity booster and it also does wonders for your eyes.
This sour food has plenty of vitamin K, which controls the levels of calcium that help you maintain bone health and prevent osteoporosis. What’s more, vitamin K also keeps calcium away from your arteries, averting sclerosis.
Some studies indicate that vinegar has the power to reduce the impact of certain foods on your blood sugar. For example, people who eat white bread and vinegar have very low spikes in blood sugar, compared to those who don’t.
Vinegar pickles can also be beneficial for those who suffer from type 2 diabetes and need to be extra vigilant about blood sugar levels.
Are There Any Downsides?
Unfortunately, pickles do come with their fair share of downsides. No need to worry, these are not major dealbreakers, but it doesn’t hurt to be aware of them.
1. Bloating Issues
The salt used during the fermentation process is usually the culprit if your stomach balloons. This happens with jarred pickles which are processed beyond their health benefits, but eating too many pickles of any kind results in bloating too. You should always go for fresh pickles since they offer more nutrients and have less salt.
2. Processing
Off-the-shelf pickles often contain a lot of preservatives which kill the nutritional benefits. This is why it’s best to choose refrigerated options. They might not last as long as the unrefrigerated ones but they provide the most nutrients.
3. Sodium
Sodium is one of the most beneficial ingredients in pickles but it’s a major downside at the same time. It is great for maintaining electrolytes at an optimal level but it can cause certain side effect due to overconsumption.
The recommended daily intake of sodium shouldn’t exceed 1,500 mg. And if you consider the fact that a single spear has about 283 mg of sodium, it’s not hard to do the math and calculate how much is enough, considering your diet.
How to Make Pickles
For thousands of years, people have pickled cucumbers and other vegetables using a saltwater brine or fermentation. And there is no secret to the recipe, you need water, white vinegar, salt, and some seasonings.
The seasonings usually include mustard seeds, dill, and some cultures also use oil. To make pickles, you need to pack them in jars and add the seasonings. Mix water with vinegar, add some salt and bring it to a boil. It’s crucial to find the right ratio of salt, vinegar, and water.
Different home-made recipes recommend different amounts. In general, it’s OK to use one cup of vinegar and a tablespoon of salt per seven cups of water. Feel free to tweak the recipe per your taste for additional acidity or saltiness, unless you suffer from high blood pressure or other cardiovascular conditions.
Once the mix is near the boiling point, take it off the stove and pour it hot over the pickles. Close the jars tight and leave them in a dry and cool place for a few weeks.
Pick a Peck of Pickled Pickles
And the final verdict goes in favor of pickles. These tasty delights are very good for your health and there is a good reason why many pregnant women crave them. Among other benefits, pickles are an excellent aid for nausea and morning sickness. They are also great after a workout to replenish the lost electrolytes.
At the same time, you need to be mindful of the sodium content. The rule of thumb is to go for low sodium refrigerated pickles and limit your intake to a few spears a day.
References:
https://ndb.nal.usda.gov/ndb/foods/show/11940?fgcd=&manu=&format=&count=&max=25&offset=&sort=default&order=asc&qlookup=pickles&ds=&qt=&qp=&qa=&qn=&q=&ing=
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-much-sodium-should-i-eat-per-day
https://www.ncbi.nlm.nih.gov/pubmed/16015276
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