Why pickles can be good for you

Gherkins are a type of large dill. After all, there are seemingly endless variations of the classic snack.

Some people like the spicy crunch of a kosher pickle spear, while others prefer the sweetness of a pickle sauce. And then there are those who like to go on the wild side by opting for the fiery heat of spicy pickles. (Peter, Piper, is that you?) Regardless of your flavor preferences, there’s probably a pickle for you.

There’s no doubt that pickles taste delicious. But are they actually that? Good for you? We asked registered dietitian Devon Peart, RD, MHSc, BASc, to give us an overview of the nutritional profile of pickles.

Are pickles healthy?

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

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

But Peart says pickles pose some serious nutritional problems, namely that they are generally very high in sodium.

“One large dill pickle contains more than two-thirds of the ideal amount of sodium an adult should have in an entire day,” she says. Sweet pickles don’t contain as much sodium, but they still contain plenty of it. And they contain a lot of sugar.

Because of their high sodium content, people with heart problems should generally avoid pickles.

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

Health benefits of pickles

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

• Antioxidants: These powerful chemicals can protect your cells from free radicals, unstable molecules associated with the development of cancer, heart disease and other conditions.
• Fiber: Fiber offers multiple health benefits, including helping waste products (also called poop) move through your system.
• Vitamin A: “Acids 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 cell health in general.”
• Vitamin K: This vitamin is important for heart health. It helps your bones stay strong and reduce your blood clotting.

Perhaps surprisingly, pickle juice itself is also thought to provide certain health benefits. Be careful: Like the pickles it makes, it’s also packed with sodium, so you really 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 contain probiotics and which don’t? It all comes down to how they are made. Specifically, pickles made through fermentation are the kind that are packed with probiotics

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

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

A healthy gut biome is also linked to 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 any time you can take more probiotics is a good thing – and in the case of pickles, we understand that if they’re fermented.”

Do all pickles contain probiotics?

No. Most pickles you buy at the grocery store (“regular pickles” for our purposes) are not fermented. They are made through a process called fresh pickling.

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

Pickling is an age-old way of preserving food. Canned foods can last up to a year if handled properly. That’s why people pickled the crops they harvested in the summer to eat them during the long, cold winter months.

Although fermentation and pickling have some similarities (they both use a brine of water and salt), they are different processes. Fermented foods are acidic because of the chemical reaction that produces healthy probiotics; Pickled foods are acidic because they are soaked in an acidic brine containing vinegar, which does not produce probiotics.

Can you eat pickles every day?

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

“If you are someone who doesn’t eat a lot of processed foods, fast food, or store-bought foods, or if you usually eat a low-salt diet, then eating pickles daily may be fine,” says Peart. .

But if you typically eat foods with a higher salt content, munching on pickles will quickly put you over your recommended daily sodium intake.

If you’re considering eating pickles, you should also consider your overall health. “If blood pressure is a problem or if heart disease runs in your family, this is not a good choice for you,” she says. “But if you’re a healthy person — your blood pressure is fine, you don’t have heart problems, and you follow a minimally processed diet — then I think you can enjoy pickles.”

And what about other types of pickled foods? You can pickle just about anything, depending on the texture, including vegetables, fruits, eggs, and even meat and fish.

“The pickling process brings out different flavors,” she says. “And so there are a lot of different foods that are pickled because people like the taste.”

Let’s take a quick look:

1. Pickled vegetables are a common (and tasty!) snack and condiment; Pickled beets in particular have become popular. As with cucumbers, the process is the same, so the same concerns about sodium content apply.
2. Pickled eggs are made by packing boiled eggs in glass jars and adding brine; sometimes beet juice gives a pink tint and a spicy taste. Most healthy people can enjoy one or two eggs up to three or four times a week without affecting their cholesterol levels. But proceed with caution: sometimes the egg is first pierced with a toothpick so that the pickle flavor seeps inside. This dangerous practice can introduce botulinum toxin and cause a serious disease called botulism. It is best to avoid pickled eggs prepared this way.

Are pickles good for weight loss?

Pickles are not necessarily a superfood that will help you lose weight. “No food will make you lose weight,” Peart emphasizes.

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

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

The healthiest way to enjoy pickles

Some types of pickles contain more salt than others. If you’re comparing two different types or brands, look at the percent daily value (DV) on the nutrition label and choose the one with the lower sodium content.

“In general, a percent daily value of 5% or less is low,” says Peart. “If the daily value for sodium is 15% or higher, that is considered high. And some dill pickles per serving can be 50% of the recommended daily amount of sodium – or even more.” That is a lot of!

Or you can skip the grocery store and make your own pickles with seasonal produce you’ve purchased or grown. Because you decide what goes into the brine, you have control over the amount of salt you use. Additionally, you can experiment with spices and herbs for extra flavor.

“Your pickles aren’t fermented, so they don’t contain probiotics,” Peart notes, “but as a bonus, because you’re not cooking them, they retain all those healthy antioxidants.”

But if you decide to eat pickles, keep in mind what else you’ll be eating that day. Namely, monitor your salt intake during your other meals and combine your pickles with other foods that will help you feel full so you don’t overdo it.

“To make pickles a filling snack, I recommend combining them with a little bit of protein, such as a handful of nuts or a small piece of cheese,” says Peart. “The protein will help turn low-calorie foods into something more filling.”