by Maybe you heard somewhere that pickles are “superfood,” and dutifully add them to your shopping list. Unfortunately, you may find the wrong jar, because many pickles in supermarkets are not very good for you.
Scientists have made progress in separating fact from fiction regarding health claims about pickles: the cucumber type, and other types of pickled vegetables. We asked experts how to find the healthiest, research-backed types of pickles and the right amount to eat each day.
Choose the best pickle
Most of what you find in the grocery store—both in the refrigerated and room temperature sections—are “quick pickles,” meaning that the cucumbers (or other pickled vegetables) are acidified in a vinegar-based broth for a few days at most. . Some of these quick pickles are also heat-processed to help them last longer on store shelves and to destroy pathogens that could make people sick.
This process is called “picking”. But what you really need are fermented pickles.
During the fermentation, the vegetables sit in a salt brine for several weeks. This leaves enough time for healthy bacteria, or microbes, living on the surface of the cucumber to act on the sugars inside the vegetable, converting them into lactic acid. This process gives your pickles a tangy flavor while killing other bacteria that could spoil them or harm you. When you eat these fermented beets, scientists think that the living microbes that remain on the gut affect the gut in ways that improve health.
To get these healthier pickles, look for refrigerated jars with labels that say “fermented.” Plus, the ingredients list on the back generally shouldn’t include vinegar, which is a sign of a quick pick, says Robert Huttins, a microbiologist at the University of Nebraska. (There are, however, some brands of “mild” fermented vegetables that contain some vinegar, he says.)
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Another telltale sign: “When you open a jar of fermented pickles, you should see some bubbles forming on the surface,” says Frances Largeman-Roth, registered dietitian nutritionist and author Daily Snack Tray. Some examples of fermented pickles include some Bubbies products (the ones marked “fermented”) and Olive My Pickle.
Adopt a pro-microbe mindset
If eating microbes doesn’t appeal to you, remember that they have been part of the human diet for some time. Humans have been enjoying fermented vegetables more than 4,000 years ago, according to anthropologists. Other evidence shows that our earliest ancestors acquired the taste for pickled vegetables after stumbling upon vegetables that had been planted underground – by accident, at first – millions of years ago. In Korea, salting vegetables in cold, dark soil developed as a useful way to preserve foods, which had a similar effect to today’s fermentation methods.
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Eating properly fermented vegetables is less likely to make you sick because the microbes and the use of proper techniques will create conditions that make it nearly impossible for pathogens to grow. Both large and small manufacturers are required to comply with safety regulations.
The health benefits of pickles
There is “evidence that fermented vegetables, including pickles, may have health-promoting properties,” Huttins says.
More research is needed, but there are a few dozen well-designed studies comparing diets with pickled vegetables to diets with non-pickled versions of the same vegetables, Huttins says. Most of this research was conducted in Korea and focuses on kimchi, or pickled cabbage – not pickled cucumbers. But the results are promising, with fermented vegetables—again, mostly cabbage—linked to significantly better glucose metabolism, a lower risk of Type 2 diabetes, a stronger immune system, reduced triglyceride levels, and higher HDL cholesterol. (the good kind) in people. who ate them.
Other research found that regularly consuming fermented veggies is associated with lower blood pressure. “That’s counterintuitive,” says Huttins, “because these products contain a fair amount of salt,” and excess can increase blood pressure. One theory to explain this paradox is that “fermented foods may counteract a potential negative effect” of sodium, says Andres Gomez, a microbial ecologist at the University of Minnesota.
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The benefits appear to come in part from the fiber, vitamins, minerals and other chemicals retained during the fermentation process. In addition, the live microbes of fermented vegetables may have unique advantages over the unpickled, unfermented variety, providing greater support for intestinal and metabolic health. At least one study has linked a healthy diet, spiced with pickles, to reduced psychological stress, supporting the theory that the gut and brain exchange important information. “We know that the microbes, organic acids and other metabolites in fermented foods have a positive effect on communication between the gut and the brain,” says Gomez, who studies this phenomenon.
Mix up your pickles
Try adding different types of pickled vegetables to your diet: cucumbers, cabbage, carrots, peppers – the list goes on. Since different pickled vegetables pack specific microbes, such a store may be healthier than eating just one variety. This helps explain why kimchi may be very good for you. Kimchi recipes usually mix napa cabbage with other pickled ingredients, such as bok choy, green onions, garlic and ginger, multiplying the microbes to the gut.
That diversity is considered one of the most protective and healthiest approaches,” says Huttins, adding that we will need more studies to determine whether it makes a big difference to a person’s overall health.
Pickles vs pills
Probiotic supplements often contain microbes such as those found in fermented vegetables. So, if you want to take advantage of these microbes, you could replace pickles with pills – at least in theory.
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However, “not all probiotic supplements have been verified to work,” notes Largeman-Roth-plus, pickles are cheaper and taste better. “Personally, I prefer to get my nutrients, vitamins and live microbes from food,” says Huttins, who founded and consults for a probiotics supplement company called Synbiotic Health and has written a book on fermented foods. results from the activities of living microbes during fermentation, says Gomez. Fermented pickles contain these “postbiotic” chemicals, such as butyrate and GABA, which have their own benefits for gut health and gut-brain communication, he says.
The right amount of pickles
Aim for between two tablespoons and ¾ cup of pickled vegetables a day, says Huttins. That’s the range consumed in studies showing health benefits. If you load up on more, you could find yourself in a pickle with your doctor. Pickles contain a relatively high amount of sodium per serving, and excess sodium is associated with adverse health outcomes. green,” advises Largeman-Roth. This is another reason to buy fermented pickles; the non-fermented, non-refrigerated, quick-pickled brands often have more sodium. Even with fermented pickles, however, it’s important to look for pickles with lower sodium and be mindful of your total sodium intake.
Get the most out of your pick
To really up your pickle game, eat them after you’ve sweated a lot during a workout or sauna session. In this case, the salt content works for you, because it replaces electrolytes lost through sweating, says Largeman-Roth. So, for strategic recovery, grab pickle after pickle.
