Love it or hate it, Pickles is having a good time. This salty, crunchy snack is a fridge staple, and it seems like everyone is making their own at home and sharing the results on social media.
“Pickle” usually refers to pickled cucumbers, but many other vegetables and fruits can also be pickled. Cucumbers can be pickled by soaking them in vinegar or a solution of salt and water. This technique creates the characteristic salty, sour, and tangy flavors of pickles.
Are pickles good for you? Is it healthy to eat pickles every day? We spoke to experts to find out.
Nutritional overview of pickles
Nutritional information varies depending on the type, shape, flavor, and brand of pickles.by US Department of AgricultureOne serving of commercially available standard dill or kosher dill cucumber pickles contains:
- 5 calories
- 1 gram of carbohydrates
- 0 grams of protein
- 0 grams of fat
- Dietary fiber 0.3g
- Sodium 325 mg
- sugar 0.5g
One serving of pickles is about 1 ounce, which is the equivalent of one spear or one-third of a large whole dill pickle.Registered dietitian Francis Largeman Ross told TODAY.com.
The amount of pickles varies depending on the size and how they are cut, but is generally around 28g to 40g. If the pickles come in slices or chips, you'll get about 5 slices.
Largeman-Ross added that sweet pickles, also known as “bread and butter pickles,” contain more sugar and calories than the standard variety of dill.
Pickles can be broadly classified into two types depending on how they are made.
Pickled in vinegar
Most dill pickles sold at grocery stores are pickled in a vinegar brine, says Rajman-Ross. Brine also contains water, salt, sugar, and spices, but it's the acidic vinegar that makes the difference.
“It is then pasteurized to kill any harmful bacteria, which also kills the probiotic bacteria,” Largeman-Ross added. (Probiotics are microorganisms found in fermented foods that promote the growth of healthy bacteria in the body.)
Pickles can be stored, but must be refrigerated after opening.
Home-made quick pickles also fall into the pickling category because they are usually made by briefly placing fresh cucumbers in a solution of salt, vinegar, and seasonings, Largeman-Ross explains.
fermented pickles
Julia Zumpano, a registered dietitian at the Cleveland Clinic Digestive Disease Institute, told TODAY.com that she put the fermented pickles in a brine of salt and water and left them in a sealed jar at room temperature for several weeks or more.
“A chemical reaction occurs between the bacteria and the natural sugars, producing lactic acid, which helps the pickles stay fresher longer,” Zumpano explains.
The lactic acid fermentation process gives pickles their sour taste, and they are often referred to as “sour” or “semi-sour” pickles.
You can make it at home or buy it. Experts say they are usually sold in refrigerated sections or deli counters inside stores.
Largeman-Ross says fermentation forms probiotics in the brine, but pickles must be kept in the refrigerator to maintain their probiotic benefits. “When you open a jar of fermented pickles, you should see some bubbles on the surface,” says Largeman-Ross.
Regardless of where you get your fermented pickles, once you open the jar, refrigerate it.
Health benefits of pickles
“Pickles are made from cucumbers, which are a low-calorie, fat-free food that are also a source of fiber, vitamins A and K, minerals, and antioxidants,” says Zumpano.
Pickles are a good source of beta-carotene, which is converted to vitamin A in the body, Zumpano added. Vitamin A supports healthy vision and immune function, According to the Cleveland Clinic.
Vitamin K is good for bones and plays an important role in blood clotting and wound healing, says Rajman-Ross.
“Cucumbers themselves are naturally very low in calories, and the seasonings and spices added to make pickles usually have no calories,” Zumpano says.
If weight management or weight loss is your goal, pickles may be a good option for a low-calorie snack, experts say. In this regard, Zumpano recommends salty pickles over sweet ones.
The sodium in pickles “may be beneficial for people who sweat a lot during exercise, such as running or high-intensity exercise,” Zumpano says. Sodium is an electrolyte that is lost through sweat, she added.
TODAY.com previously reported that some athletes swear by drinking pickle juice to treat muscle spasms.
Pickles may also be a smart snacking option for people who need a higher salt intake, such as people with POTS (postural tachycardia syndrome), Zumpano says.
In any case, pickles should be consumed in moderation.
Are pickles good for gut health?
Experts say that if pickles are fermented, they're a good source of probiotics, which can be good for your gut health.
“The probiotics found in fermented pickles help support a good gut microbiome,” says Zumpano. “Probiotics can help improve the good bacteria in your gut and increase bacterial diversity.”
Largeman-Roth says pickles that are soaked in a vinegar brine are pasteurized, which kills the probiotic bacteria that are good for gut health.
health risks
When consumed in moderation, pickles are generally a safe and healthy food for most people, but they can be dangerous depending on a person's underlying health.
“The main issue is the sodium content, which adds up quickly. Just four spears will give you 1,000 milligrams, which easily exceeds the recommended daily intake of 2,300 milligrams. “I'm going to put it away,” says Largeman-Ross.
by american heart association90% of Americans consume too much sodium.
If you have heart failure, high blood pressure, or kidney disease, experts say consuming too much salt can make these conditions worse. “These are cases where you definitely don't want to consume too many pickles, or even no pickles at all,” Zumpano says.
Largeman-Ross said pickles can be dangerous for people with liver diseases such as hepatitis or cirrhosis because of their high sodium content.
Rajman-Ross says the vitamin K in pickles may also be negative for some people, as vitamin K inhibits the effects of anticoagulants such as warfarin and Coumadin.
Is it okay to eat pickles every day?
Yes, it's okay to eat pickles every day as long as you follow the recommended amounts and the pickles don't exceed your recommended daily sodium intake limit, experts say.
“Most pickle lovers soak their jars multiple times, which will definitely lead to salt build-up. Pickle lovers should be mindful of serving size,” Largeman-Ross says. Give advice.
Experts recommend slicing or chopping pickles thinner to increase the volume a little.
If you're on a low-salt diet, Zumpano says you shouldn't consume pickles regularly. People with high blood pressure, heart failure, or kidney or liver disease should only enjoy pickles as an occasional treat, says Rajman-Ross. Always consult your doctor if you have any concerns.
If you're eating pickles regularly, Rajman-Ross says it's also important to balance your sodium content by eating plenty of fresh, low-sodium produce, such as fruits and leafy vegetables.
Moderation is key. If you notice your hands or feet are swollen or you're feeling extremely thirsty, Zumpano says your body may be telling you to eat less salt.
Which pickles are the healthiest?
Store shelves are stocked with a wide variety of pickles that come in different shapes, sizes, and flavors. When choosing a brand, Zumpano recommends comparing labels and choosing pickles with lower sodium and sugar content.
“Look for pickles that don't contain high fructose corn syrup, and avoid pickles that have added yellow dyes,” Zumpano added.
Experts say the healthiest pickles will be fermented varieties rich in probiotics, such as deli-style kosher dill.
Making pickles at home, whether fermented or pickled, may be the healthiest option because you can control the sodium content, experts say. “Ideally, pickle it yourself, then you can add other herbs and seasonings like garlic and turmeric to maximize its nutritional benefits,” says Zumpano.
Low-sodium fermented pickles may also be a better option for people watching their sodium intake, experts added.
