Why Pickles Can Be Good for You

Pickles are a type of large dill. After all, there seem to be endless varieties of the classic snack.

Some people like the tangy crunch of a kosher pickle spear, while others prefer the sweetness of pickle relish. And then, there are those who like to walk on the wild side by choosing the fiery heat of spicy pickles. (Peter, Piper, are you?) Whatever your taste preferences, there’s probably a pickle for you.

There is no doubt that pickles taste tasty. But are they really good on your behalf? We asked registered dietitian Devon Peart, RD, MHSc, BASc, to break down the nutritional profile of pickles.

Are pickles healthy?

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

On the plus side, pickles (made from cucumbers) are a low-calorie, low-fat food. They are a source of fiber, as well as vitamins A and K. And, like all vegetables and fruits, they have antioxidants.

But Peart says that pickles have some serious nutritional drawbacks – namely that they are very, very high in sodium.

“One large dill pickle has more than two-thirds of the ideal amount of sodium an adult should have in an entire day,” she says. Sweet pickles are not as high in sodium, but still have plenty. And they are high in sugar.

Because of their high sodium levels, people with heart problems should steer clear of pickles.

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

Health benefits of pickles

Pickles offer health benefits. After all, they are cucumbers! For example, they are low in calories and fat and are a good source of:

• Antioxidants: These powerful chemicals can protect your cells against free radicals, unstable molecules associated with the development of cancer, heart disease and other conditions.
• Fiber: Fiber offers numerous health benefits, including helping waste products (such as poop) move through your system.
• Vitamin A: “Pickles are good sources of beta-carotene, which our bodies convert to vitamin A,” says Peart. “This is a powerful antioxidant that is good for vision and general cell health.”
• Vitamin K: This vitamin is important for heart health. It helps your bones stay strong and your blood clot.

Perhaps surprisingly, pickle juice is also thought to offer certain health benefits on its own. Be careful: Like the pickles it creates, it’s also loaded with sodium, so you don’t want to overdo it.

Fermented pickles are a good source of probiotics

One of the biggest health benefits of pickles is that some of them are a good source of probiotics – “good” bacteria that protect your gut microbiome.

But how can you tell which pickles have probiotics and which don’t? It’s all about how they are made. Specifically, pickles made by fermentation are the kind packed with probiotics

Fermented pickles are made by packing cucumbers in airtight jars in brine with only salt and water. Then, they are left to sit at room temperature for a long period of time. A chemical reaction occurs between bacteria and the natural sugars in the food, creating lactic acid that keeps the pickles fresher for longer.

“Probiotics are good for your brain and gut health,” Peart reiterates. “Healthy gut bacteria can minimize the symptoms of irritable bowel, and can help us digest food and absorb nutrients.”

A healthy gut biome is also associated with better brain health.

“We’re even starting to see associations between higher levels of probiotics and lower levels of depression and anxiety,” she continues, “so you can have more probiotics at any time—and in the case of pickles, we get that if they are. re-fermented.”

Do all pickles have probiotics?

Most pickles you buy at the grocery store (“regular pickles,” for our purposes) are not fermented. They are made through a process called fresh pack pickling.

“Most grocery store pickles have vinegar and spices added to the brine,” explains Peart. “That gives them a sharp, tangy taste, which is why they are often called ‘vinegar pickles’ or sometimes, ‘quick pickles’.”

Picking is an ancient way of preserving food. Pickled foods can last up to a year when handled properly, so people used to pick the crops they harvested in the summer to eat during the long cold winter months.

Although there are some similarities between fermentation and metal (they use water and salt brine), they are different processes. Fermented foods are sour because of the chemical reaction that produces healthy probiotics; pickled foods are sour because they are soaked in an acidic brine using vinegar, which does not produce probiotics.

Can you eat pickles every day?

Daily consumption of pickle depends on what the rest of your diet is like.

“If you’re someone who doesn’t eat a lot of processed, fast or store-bought foods, or if you eat a mostly low-salt diet, it may be okay to eat pickles on a daily basis,” says Peart. .

But if you usually eat high-salt foods, then living on pickles will put you in excess of the recommended daily sodium intake.

When thinking about snacking on pickles, you should also think about your overall health. “If blood pressure is a problem or heart disease runs in your family, this is not a good option for you,” she says. “But if you’re a healthy person—your blood pressure is fine, you don’t have any heart health issues, and you follow a diet that’s not particularly processed—I think you can enjoy pickles.”

And what about other types of pickled foods? You can pick pretty much anything, depending on the texture, including vegetables, fruit, eggs, and even meat and fish.

“The pickling process brings out different flavors,” she says. “And so many different foods are pickled because people like the taste.”

Let’s take a quick look:

1. Pickled vegetables they are a popular (and delicious!) snack; pickled beets have become especially popular. As with cucumbers, the process is the same, so the same concerns about sodium levels apply.
2. Pickled eggs they are made by packing boiled eggs in glass jars and adding pickled brine; sometimes, beetroot juice gives a pink hue and a tangy taste. Most healthy people can enjoy one or two eggs up to three or four times a week with no effect on their cholesterol levels. But proceed with caution: Sometimes, the egg is first pierced with a toothpick so that the pickle seasoning soaks 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 don’t have to be a superfood to help you lose weight. “No single food is going to make you lose weight,” says Peart.

But if you’re looking for a low-calorie snack, pickles qualify, assuming your health allows them.

“In general, if you’re keeping your calories down, pickles are a good choice,” she says. “However, if you have heart problems, it is better to choose something else.”

The healthiest way to enjoy pickles

Some types of pickles are higher in salt than others. If you are comparing two different types or brands, look at the daily value (DV) on the nutrition label and choose the one that is lower in sodium.

“In general, a daily percentage value of 5% or less is low,” says Peart. “If it has 15% daily value for sodium or higher, that’s considered high. And a few dill pickles per serving could be 50% of the recommended daily value for sodium – or even more.” That’s it a lot!

Or you could skip the grocery store and make your own pickles using seasonal produce you’ve bought or grown. Because you are in control of what goes into the brine, you will be able to control the amount of salt you use. In addition, you can try spices and herbs for added flavor.

“Your pickles won’t be fermented, so they won’t have probiotics,” notes Peart, “but as a bonus, because you’re not cooking them, they’ll keep all those healthy antioxidants.”

However, if you decide to snack on pickles, be careful about what else you plan to eat that day. That is, keep an eye on your salt intake during your other meals, and pair your pickles with other foods that will help keep you full, so you don’t overdo it.

“To make a filling snack out of pickles, I recommend pairing them with a little protein, like a handful of nuts or a small piece of cheese,” says Peart. “The protein will help turn a low-calorie food into something more filling.”