M.Maybe you’ve heard somewhere that pickles are a “superfood” and have added them to your shopping list. Unfortunately, you may be heading for the wrong jar because most pickles in supermarkets aren’t particularly good for you.
Scientists have made progress in separating fact from fiction when it comes to pickle-related health claims: both the type of cucumber and other types of pickled vegetables. We asked experts about the healthiest types of pickles, the benefits of which are backed by research, and how to find the right amount to consume every day.
Choose the best pickle
Most of what you’ll find at the grocery store (both refrigerated and at room temperature) are “quick pickles,” meaning cucumbers (or other pickled vegetables) are pickled in a vinegar-based broth for no more than a few days. . Some of these quick pickles are heat-treated to make them last longer on store shelves and destroy pathogens that can make people sick.
This process is called “pickling”. But what you really want are fermented pickles.
During fermentation, vegetables are soaked in salt brine for several weeks. This leaves enough time for the healthy bacteria, or microbes living on the surface of the cucumber, to act on the sugars in the vegetable and convert them into lactic acid. This process gives the pickles a tangy taste while killing any other bacteria that could spoil them or harm you. Scientists think the live microbes left behind when you eat these fermented foods affect the gut in ways that improve health.
To find these healthy pickles, look for refrigerated jars labeled “fermented.” Additionally, the ingredient list on the back should not include vinegar, which is often a sign of quick pickling, says microbiologist Robert Hutkins of the University of Nebraska. (However, he adds that there are several brands of “lightly” fermented vegetables that contain some vinegar.)
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Another clue: “When you open the jar of fermented pickles, you should see some bubbles forming on the surface,” says Frances Largeman-Roth, a registered dietitian nutritionist and author of Daily Snack Tray. Some examples of fermented pickles include several Bubbies products (those marked “fermented”) and Olive My Pickle.
Adopt a pro-germ mindset
If eating microbes doesn’t sound appetizing, remember that they have been a part of the human diet for ages. According to anthropologists, people were enjoying fermented vegetables more than 4,000 years ago. Other evidence suggests that our early ancestors discovered the taste of pickled vegetables after encountering vegetables buried underground—initially by accident—millions of years ago. In Korea, storing salted vegetables in cold, dark soil was developed as a useful way to preserve foods, producing an effect similar to today’s fermentation methods.
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You are unlikely to get sick from eating properly fermented vegetables because the microbes and using the right techniques will create conditions that make it nearly impossible for pathogens to grow. Manufacturers large and small are required to comply with safety regulations.
Health benefits of pickles
“There is evidence that fermented vegetables, including pickles, may have health-promoting properties,” says Hutkins.
Hutkins says more research is needed, but several dozen studies have been well designed to compare diets with pickled vegetables with diets with unpickled versions of the same vegetables. Most of this research was conducted in Korea and focuses on kimchi or sauerkraut, not pickled cucumbers. But the findings are promising, with fermented vegetables (again, mostly kale) 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 humans. who ate them?
Other research has found that regularly accessing fermented vegetables is linked to lower blood pressure. “This is counterintuitive,” says Hutkins, “because these products contain a fair amount of salt,” and too much can increase blood pressure. One theory explaining this paradox is that “fermented foods may counteract the potential negative impact of sodium,” says microbial ecologist Andres Gomez of the University of Minnesota.
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The benefits appear to be due in part to fiber, vitamins, minerals, and other chemicals retained during the fermentation process. Additionally, live microbes in fermented vegetables may offer unique benefits compared to the pickled, unfermented variety, providing further support for gut and metabolic health. At least one study has linked a healthy diet sweetened with pickles to reduced psychological stress, supporting the theory that the gut and brain exchange important information. “We know that microbes, organic acids and other metabolites in fermented foods positively affect the communication between the gut and the brain,” says Gomez, who has researched this phenomenon.
Mix your pickles
Try to include more than one type of pickled vegetables in your diet: cucumbers, cabbage, carrots, peppers; the list goes on. Because different pickled vegetables contain different microbes, such a repertoire may be healthier than eating just one type. This helps explain why kimchi may be particularly good for you. Kimchi recipes typically mix napa cabbage with other pickled ingredients like bok choy, scallions, garlic and ginger, proliferating gut microbes.
This type of variation “is considered one of the most preventative and healthiest approaches,” Hutkins says, adding that we’ll need more studies to know whether it makes a big difference in a person’s overall health.
Pickles and pills
Probiotic supplements often contain microbes similar to those found in fermented vegetables. So if you want to benefit from these microbes, you can replace pickles with pills, at least in theory.
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But “not all probiotic supplements have been confirmed to work,” says Largeman-Roth; Also, pickles are cheaper and taste better. “Personally, I prefer to get my nutrients, vitamins, and live microbes from food,” says Hutkins, who founded and consulted for a probiotic supplement company called Synbiotic Health and wrote a book about fermented foods. Gomez says it’s caused by the activity of live microbes during fermentation. Fermented pickles, he says, contain these “postbiotic” chemicals like butyrate and GABA, which have their own benefits for gut health and gut-brain communication.
The right amount of pickles
Hutkins says aim to eat between two tablespoons and ¾ cup of pickled vegetables a day. This is the range consumed in studies showing its health benefits. If you load more, you may put yourself in a difficult situation with your doctor. Pickles contain a fairly high amount of sodium per serving, and excess sodium has been linked to negative health outcomes. “It’s okay to eat pickles every day if you balance the sodium content with fresh, low-sodium produce like fruits and leafy vegetables.” greens,” advises Largeman-Roth. This is another reason to buy fermented pickles; Unfermented, unrefrigerated, quick-brined brands generally contain more sodium. Even with fermented pickles, it’s important to look for pickles that are lower in sodium and pay attention to your overall sodium intake.
Make the most of pickles
To really amp up your pickle pleasure, eat them after sweating a lot during exercise or a sauna session. Largeman-Roth says the salt content works to your advantage in this scenario because it adds electrolytes lost through sweating. So grab pickle after pickle for a strategic recovery.