When it comes to holiday meals, picnics, or just a tasty snack, pickled food often steals the spotlight. But are pickles actually good for you? Let’s dive into the health benefits of these bold, briny bites!
What are Pickles?
Pickles are cucumbers preserved in a tasty mixture of vinegar, spices, and salt. This preservation method has been used for thousands of years. You can pickle cucumbers yourself, or buy them. Grocers sell lots of varieties, including whole dill pickles, sliced sweet pickles, and sour spears.
Nutritional Profile of Pickles
The nutritional value of pickles varies depending on their type and size. Like most vegetables, pickles are almost all water and have very little fat or protein. But they're usually very high in sodium. They also have a high concentration of vitamins because the salty brine draws out the water from the pickles.
For example, a whole dill pickle can have about:
- 20% of the daily recommended amount of vitamin K, which helps your blood clot and keeps your bones strong
- 6% of the calcium adults need for strong bones and teeth and healthy nerves
- 2% of your daily requirement of potassium, which helps your nerves work right
- 3%-4% of your daily requirement of vitamin C, an antioxidant that protects your cells from damage
- 1% of the daily value of vitamin A, important for your vision, immune system, and a healthy pregnancy
Pickles also contain phosphorus and folate. Cucumber pickles are a great source of the antioxidant beta-carotene. Beta-carotene has been linked to a lower risk of several chronic conditions, including age-related macular degeneration and type 2 diabetes.
Read also: Low-Carb Pickled Beets
If you prefer a smaller serving of pickles, 1/2 cup of sliced sweet bread and butter pickles has:
- More than 3% of your daily value of vitamin A
- About 1/3 of your daily requirement of vitamin K
- About 4% of the calcium for the day
- About 2% of your daily requirement of potassium
Here's a comparison of dill and sweet pickles per 100 grams:
| Nutrient | Dill Pickles | Sweet Pickles |
|---|---|---|
| Calories | 12 | 90 |
| Carbohydrates (g) | 2 | 20 |
| Fiber (g) | 1 | 1 |
| Total sugars (g) | 1 | 18 |
| Beta carotene (mcg) | 53 | 325 |
| Vitamin K (mcg) | 17 | 47 |
| Sodium (mg) | 809 | 457 |
Health Benefits of Pickled Foods
Pickled foods offer a range of surprising health benefits that make them a valuable addition to your diet. Pickles contain a lot of vitamins and minerals in their vinegar brine as well as being an excellent source of antioxidants, which can neutralize free radicals, slow down the aging process, and reduce the risk of cardiovascular diseases.
Aids Digestion and Gut Health
One of the most well-known benefits of pickled foods is their ability to support digestion. While pickled eggs and sausages don’t contain live probiotics like fermented foods (e.g., sauerkraut or kimchi), the vinegar used in the pickling process can still play a positive role in your digestive health. Vinegar, especially apple cider vinegar, is known to stimulate the production of stomach acid, which helps with the breakdown of food and nutrient absorption.
Additionally, the acidity of pickled eggs and sausages can help balance the pH of your digestive tract, potentially aiding in better digestion, especially after heavy or rich meals. While they might not have as many probiotics as fermented pickles, they still contribute to a healthy gut environment.
Read also: Whole30 Pickled Onions
Fermented pickles are full of good bacteria called probiotics, which are important for gut health. Fermented foods such as kefir, kimchi, and miso can help keep your gut healthy. For fermented pickles, try a health food store or make them yourself. Look for labels that say “naturally fermented.” When you open the jar, you should see bubbles on the surface, a sign of live bacteria inside.
Supports Blood Sugar Control
If you’re looking for a way to keep your blood sugar levels stable, pickled eggs and sausage might just be a helpful addition to your meals. The vinegar in the brine has been shown to help slow the absorption of sugars and carbohydrates into the bloodstream, which can prevent sudden spikes in blood glucose levels.
For those managing diabetes or looking to keep their blood sugar levels in check, incorporating pickled foods like eggs and sausage into meals can be a simple way to enhance insulin sensitivity and improve overall blood sugar regulation. Pairing pickled foods with a carbohydrate-heavy meal can further help reduce blood sugar spikes.
Some studies suggest that vinegar in pickle juice may help keep your blood sugar levels even.
High in Protein and Nutrients
Both pickled eggs and sausage are excellent sources of protein, which is essential for muscle repair, immune function, and overall health. Eggs are a powerhouse of nutrition, packed with high-quality protein, vitamins (like vitamin B12), and minerals (like iron and zinc). When pickled, they also retain their nutrient profile while taking on a unique, savory flavor.
Read also: Pickled Eggs Recipe (Carnivore)
Pickled sausages, especially those made from lean meats like turkey or chicken, can also offer a high-protein snack option. While sausages can sometimes be high in fat, those made with lean cuts can provide a healthier protein boost. Additionally, the spices and herbs used in pickling (like mustard seeds, garlic, and pepper) can contribute essential antioxidants and vitamins, boosting the nutritional value of these savory treats.
Packed with Antioxidants from Spices and Herbs
While pickled eggs and sausage may not be as antioxidant-rich as vegetables like beets or leafy greens, the spices and herbs used in the pickling brine can offer some surprising health benefits. Ingredients like garlic, mustard seeds, peppercorns, and turmeric are packed with antioxidants that help combat oxidative stress and inflammation in the body.
- Garlic is known for its immune-boosting and anti-inflammatory properties.
- Mustard seeds contain compounds that have been shown to help with detoxification and support heart health.
- Peppercorns have antimicrobial properties and can promote digestion.
- Turmeric, when used in the brine, contains curcumin, a powerful antioxidant that helps reduce inflammation.
These added benefits make pickled eggs and sausage not just flavorful but also a source of protective nutrients that can support overall health and wellness.
Boosts Immune Health
The combination of garlic, vinegar, and spices in pickled eggs and sausage can also help boost immune function. Garlic, in particular, is known for its antimicrobial properties, which can help your body ward off infections. Vinegar’s acidic nature has also been linked to supporting the immune system by promoting a healthy gut microbiome, which plays a crucial role in immune function.
Additionally, the vitamin B12 and iron found in pickled eggs help support a healthy immune system, especially since both of these nutrients are vital for the production of red blood cells and the proper functioning of the immune system.
May Aid Weight Loss
Cucumber pickles are a low-calorie food. Because of their high water content, they may help you feel fuller longer. Pickles also contain vinegar, which has been linked to lower appetite. Vinegar may slow the rate at which your digestive system absorbs carbohydrates. This can also help lower insulin spikes, keeping your energy levels stable and reducing the insulin drop that triggers hunger.
May Ease Muscle Cramps
Some athletes swear by pickle juice after exercise to quickly replace lost electrolytes. One study shows that pickle juice may work slightly better than water to ease muscle cramps. But the evidence is weak.
Fermented Pickles and Diabetes Risk
A community-based, prospective cohort study investigating the association of fermented bean curd and pickled vegetable consumption with diabetes incidence. Between 2010 and 2012, a total of 9,280 participants were recruited, via multi-stage sampling, from 48 townships throughout various regions of Guizhou Province, China. In this study population, regular consumption of pickled vegetables or fermented bean curd was associated with a lower risk of diabetes onset during follow-up, even after controlling for multiple diabetes-related demographic and clinical covariates.
Compared to participants reporting no pickled vegetable consumption (0 kg/month), the risk of diabetes was reduced among participants consuming 0-0.5 kg/month (OR = 0.77, 95% CI: 0.63, 0.94) and further reduced among participants consuming more than 0.5 kg/month (OR = 0.37, 95% CI: 0.23, 0.60; P-trend <0.001) according to the full multivariable-adjusted model. Similarly, consumption of fermented bean curd (yes vs. no) was associated with reduced risk according to the fully adjusted model (OR = 0.68, 95% CI: 0.55, 0.84).
Potential Drawbacks of Pickled Foods
A big drawback with pickles is that they’re high in salt. Just one large dill pickle has more than 2/3 of the ideal amount of sodium an average adult should have for the whole day. The biggest drawback of pickles is that they contain too much sodium.
High Sodium Content
Too much salt in your diet can raise your blood pressure, which in turn ups your chances of heart attack, stroke, diabetes, and kidney disease. Sodium can also leach calcium from your bones. This can weaken your bones and raise your risk of a broken bone. Too much salt in the diet can raise blood pressure, which increases the risk of heart attack, stroke, diabetes, and kidney disease. Sodium can also leach calcium from bones, which weakens bones and increases the risk of fractures.
One way to control the amount of sodium in pickles is to rinse them under clean running water before cooking.
Blood Pressure Concerns
Pickles are very high in sodium because it’s an important part of the brining process. Consuming too much salt in your daily diet can raise your high blood pressure. Anyone who is on blood pressure medication or looking to reduce their sodium intake should eat pickles in moderation or look for low-sodium options.
Liver and Kidney Stress
Eating too much sodium can cause your kidneys and liver to work harder. Also, the high blood pressure that often follows diets high in sodium puts even more stress on these organs. As a result, eating too many pickles may be risky for anyone with liver disease or kidney conditions.
Higher Risk of Gastric Cancer
Diets high in sodium may raise your risk of gastric cancer. High salt intake may damage your stomach directly, leading to cancer, or it may lead to infections and ulcers that eventually become cancerous. A 2015 study found that along with beer and liquor consumption, high-salt foods were also associated with stomach cancer.
Increased Risk of Osteoporosis
Diets high in sodium may be connected to an increased risk of osteoporosis. If you are not getting enough calcium, high amounts of sodium can further leach the mineral out of your bones, leading to weaker bones and a risk of osteoporosis.
Pickled vs. Fermented: What's the Difference?
The main difference in the health benefits between pickled and fermented foods lies in their probiotic properties. Fermentation generates more beneficial bacteria in foods, making them probiotic. Pickled foods, on the other hand, are naturally processed by the vinegar, making them easier to digest. While they are not technically probiotic, they are high in fiber that feed good probiotic bacteria in our guts, making them a prebiotic food.
Making Pickles at Home
There are two main ways to make pickles yourself. One way is to brine them in vinegar. The other way is to ferment the cucumbers with just salt and water. No matter the method you use, follow these general tips:
- Pick cucumbers that are fresh, firm, and damage-free.
- Use canning or pickling salt. Other salts cloud up the brine.
- Add dill seed, horseradish, mustard seed, garlic, and any other spices.
- Follow boiling and canning instructions carefully to prevent bad bacteria from growing inside.
- Keep pickles in sealed jars for several weeks before you eat them.
Moderation is Key
Of course, moderation is key, especially with pickled sausage, which can be higher in sodium and fat. But when enjoyed in the right balance, these pickled treats can aid digestion, support immune function, help manage blood sugar, and provide an enjoyable, protein-packed snack. Daily pickle consumption depends on what the rest of your diet is like.
When you consider snacking on pickles, you should also consider your overall health. “If blood pressure is an issue or if heart disease runs in your family, this is not a good choice for you,” she states. “But if you’re a healthy person - your blood pressure is fine, you have no heart health issues, and you follow a minimally processed diet - then I think you can enjoy pickles.”
The Healthiest Way to Enjoy Pickles
Some varieties of pickles are higher in salt than others. If you’re comparing two different varieties or brands, look at the percent daily value (DV) on the nutrition label and choose the one that’s lower in sodium.
Or you could skip the grocery store and make your own pickles using seasonal produce you’ve bought or grown. Because you’re in charge of what goes into the brine, you’ll be able to control the amount of salt you use. Plus, you can experiment with spices and herbs for added flavor.
To make pickles a filling snack, I suggest pairing them with a little bit of protein, like a handful of nuts or a small piece of cheese,” Peart says. “The protein will help turn a low-calorie food into something a bit more filling.”