Warmer weather has arrived, and for many, that means more excuses to get together with loved ones and eat something delicious: barbecues, cookouts, block parties, beach days, and crayfish stews. Each event has its own culinary signature, but most summer-themed events have one thing in common. It’s a pickle. This salty snack pairs well with your favorite fried chicken sandwiches, burgers, hot dogs, deli subs, and more. Easy to carry. Made from cucumbers, they look like a delicious, low-calorie snack, but many people wonder if pickles are actually good for you.
Pickles are made by a simple process of picking cucumbers and storing them in some kind of acidic liquid (most often vinegar) and salt. Other flavoring agents can be added as well. Cucumbers are the most common form of pickling, but other vegetables and fruits may go through the “pickling” process as well. Because of the process involved in making pickles, many people wonder how vinegar and salt affect the nutritional value of this snack.
Take a look at the nutrition facts table for pickles
according to US Department of Agriculture, From 100 grams of pickles we get:
- calorie: 14
- obesity: 0.43 grams
- carbohydrates: 1.99 grams
- sugar: 1.2 grams
- fiber: 1 gram
- protein: 0.48 grams
- sodium: 808 milligrams (35.13 %DV)
- calcium: 54 milligrams (4.15 %DV)
- magnesium: 7.1 milligrams
- potassium: 112 milligrams (2.38% DV)
- Vitamin C: 2.1 micrograms
- Vitamin K: 16.8 micrograms (14 %DV)
It is clear that Pickles offers Several It’s packed with essential vitamins and minerals and low in calories, fat, and carbohydrates. But when it comes to being a potentially unhealthy food, it’s not entirely off the mark, especially when it comes to daily sodium intake recommendations.according to FDASodium intake is less than 2,300 milligrams per day, with just 100 grams accounting for more than 35% of this.
To find out if pickles are good for you, we spoke with two expert nutritionists about their benefits and nutritional drawbacks. Read on to learn more about how eating pickles can affect your body. For more healthy eating tips, check out her 8 Science-Backed Benefits of Eating Cucumbers.
7 benefits of eating pickles
1. Pickles help fill your daily vegetable needs
Since pickles are made from cucumbers, both vegetables have similar nutritional values. For this reason, Lauren Manaker, MS, RDNregistered dietitian, author First Mom’s Pregnancy Cookbook and Enhance male fertilitysays pickles help you get a few more vegetables in your day.
“Most Americans don’t eat enough fruits and vegetables each day. Pickles are made from cucumbers, so an occasional snack will meet your vegetable needs and sneak in important fiber. You can do that,” explains Manaker.
acquisition Enough vegetables for the day It’s important for many reasons, including reduced risk of cardiovascular disease, reduced risk of diabetes, and even reduced risk of certain cancers.
Pickles are higher in salt than cucumbers, so pickles shouldn’t be your only vegetable source. However, if you just need a quick snack from time to time, these can be a useful option.
2. May Support Gut Health
While not all pickles are rigorously fermented, some pickles do go through a fermentation process that “results in a food product with live probiotics,” says Manaker. Probiotics consist of “good bacteria” that fight “bad” bacteria and help balance the intestinal microbiome. Probiotics are found in fermented foods such as yogurt, kefir, sauerkraut, and some brands of pickles.
“Eating fermented foods, like certain pickles, may support gut health and promote a balanced and diverse gut microbiome,” says Manaker.
In fact, some studies have shown that probiotics may also help with conditions such as: healthy weight loss and improve your health immune system.
according to Dr. Lisa Young, RDNauthor of Finally full, finally slim A member of our panel of medical experts, he says the probiotics in fermented pickles also help “reduce the risk of digestive disorders and infections.”
3. May Support Weight Loss
This snack with cucumber is also attractive because it is low in calories. With only about 12 calories on average per serving, it’s not often you’ll find a snack food that’s this low in calories, or at least one that actually tastes good.
“Compared to other snacks, pickles are generally lower in calories, making them a great snack option for those who are losing weight or trying to reduce their calorie intake,” says Young.
However, how healthy this snack is also depends on your personal health needs. Pickles are great if you care about calories. However, if you’re watching your salt content or want a high-protein snack, you might want to choose something else.
RELATED: 12 low-cal foods for weight loss that keep you feeling full
4. Promotes bone health and blood clotting
Like other vegetables, pickles contain certain minerals and vitamins that help your body function in many ways. For example, one serving of pickles contains approximately 16.8 micrograms of vitamin K, a “essential for health” nutrient. bone health and blood clottingsays Young.
Adults are recommended to consume 90 to 120 micrograms of vitamin K per day, so eating just one serving of pickles does not provide all the vitamin K your body needs. However, when opting for a small side dish for an afternoon snack or lunch sandwich, one (or a few) pickles will give him plenty of this vitamin.
5. Supports immune function
“Overall, pickles help provide essential nutrients to stay healthy,” says Young.
This includes small amounts of vitamin C, potassium, calcium and magnesium. “Vitamin C boosts immune function, and potassium plays a role in regulating fluid balance and controlling blood pressure,” says Young.
Many of the other vitamins and minerals in pickles are not in amounts that make a big difference, but be aware that eating foods containing these beneficial nutrients can increase your total intake for the day. please.
6. Pickles contain antioxidants that support eye health
In addition to vitamins, pickles also contain small amounts of plant pigments that act as antioxidants in the body. Lutein and zeaxanthin are natural compounds responsible for the green color of many fruits and vegetables.
Lutein and zeaxanthin are especially necessary for eye health, as well as helping fight oxidative stress in the body, which is the general function of antioxidants and why they are so important.
This is because they gather in the macular area at the back of the eye. These antioxidants protect your eyes. harmful free radicals It also works as a natural block. blue light.
7. High sodium content can negatively affect blood pressure
One of the downsides of eating pickles is that most commercial brands have high levels of added sodium, and “too much salt can raise your blood pressure,” says Manaker. .
As previously mentioned, the recommended daily limits are: 2,300 milligrams of sodiumThis is equivalent to just 1 teaspoon of table salt. However, for people with heart problems or trying to lower their blood pressure, we recommend sticking to lower levels such as: 1,000 to 1,500 milligrams. An average serving of pickles contains over 800 milligrams of sodium, so it may not be the best snack for those with high blood pressure levels.
Besides high blood pressure, Young added that eating too many pickles can lead to “water retention and overall unhealthy sodium intake.”
“consumption [pickles] Go in moderation and opt for pickles with lower sodium instead,” advises Young.
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