Is Eating Pickled Foods Good For You?

byLauren Krouse
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Is Eating Pickled Foods Good For You?

As the summer harvests yield bountiful amounts of zucchini, squash, cucumbers and tomatoes, it’s tempting totake on a pickling hobby。However, to properly pickle foods, you need a pickling liquid made ofvinegaror brine and, in both cases, lots ofsaltfor preservation and flavor.

Since many of us are advised toeat less sodiumfor aheart-healthy diet, you might be wondering: Are pickles good for you orsalt shockers? Registered dietitians share what you need to know about the pros and cons of pickled foods and how to enjoy them.

THE BENEFITS OF PICKLED FOODS

“Pickles are low in calories, fat-free and also impart some nutrients from the whole foods they’re made with,” saysTamar Samuels, RD. For example, pickled cucumbers are a good source of vitamin K, a keymicronutrientfor blood clotting and bone health, andkimchi(aka Korean-style pickled cabbage) is also a great source of vitamins C and K, folate and riboflavin.

Pickled foodsfermentedin a salty solution for several weeks like traditional dill pickles or sauerkraut are also an excellent source ofprobiotics。这些“好”细菌帮助支持healthy gutandimmune systemand are evenlinked to weight lossandcognitive health

Moreover, forendurance athletes, the sodium could be helpfulas some smallstudies show it can help reduce muscle cramps

THE ISSUE OF SODIUM

One big downside to eating pickled foods is they tend to be high in sodium, says Samantha Cochrane, a registered dietician at theOhio State University Wexner Medical Center。One medium sour pickle contains786 milligrams of sodium— nearly 1/3 of the daily recommended sodium intake for most adults (no more than 2,300 milligrams), per theAmerican Heart Association。As such, if you have a chronic health condition likehigh blood pressure, heart disease or kidney disease, or you’re at risk for developingstomach cancer, your doctor may suggest you reduce or avoid high-sodium foods including pickles.

Another con is pickled foods cancause bloatingdue to the high-sodium content, which encourageswater retention。If you’re sensitive to pickled foods or need to watch your sodium content, you can always cut back on portion size and watch your overall sodium intake for the day bytracking it in an app like MyFitnessPal

HOW TO PREP AND EAT PICKLED FOODS

Pickling freshly harvested fruits and vegetables is a great way to add flavor, crunch and variety to your plate. “The most important thing to consider when pickling foods at home is food safety,” says Cochrane. To avoid foodborne illness, follow recipes exactly and use proper canning practices to prevent the potential growth of harmful bacteria.

Forquick pickles, which are ready to eat as soon as they’ve chilled, bring a mixture of equal parts vinegar and water with salt and spices (like garlic cloves and whole peppercorns for a nice kick) to a boil, pour the mixture over your veggies and refrigerate them in a tightly-covered container like a Mason jar, says Samuels. Then, make sure to eat them within two weeks, per theCenter for Food Safety。If you’re interested in making fermented pickles, followthis guide

THE BOTTOM LINE

“As long as your diet doesn’t bar high-sodium foods, it is possible toenjoy pickled foods in moderationas part of a balanced diet,” says Cochrane. To keepportion sizesin check, try them as a snack, side or condiment to spice up healthy meals. Trychicken tacos with pickled onions,banh mi sandwiches with pickled carrots, astir-fry with kimchi, or the classic: aburger with a whole-grain bun and pickles

Discover hundreds of healthy recipes — from high protein to low carb — via“Recipe Discovery”in the MyFitnessPal app.

About the Author

Lauren Krouse

Lauren Krouse is a freelance writer who covers health, domestic violence, and self-advocacy. Her work appears inWomen’s Health, Men’s Health, Prevention, Self, HuffPost,and elsewhere. When she’s not writing, you can find her trying to meditate more, weightlifting, or walking in the woods with her partner and black lab.

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