Are pickles good for you? What a dietitian says about the sour, sweet and (yes) salty snack.

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Pickles

Cheer for the Spear: Why Pickles Can Be Good for You. (Getty Creative) (Paul Taylor via Getty Images)

Sweet. Pickles. Fried. Nestled in a burger or served – cue satisfying snap – solo. There are numerous ways to enjoy a pickle, including the recent innovation with deli meats, the Picklewich – and even more reasons to eat them. Although the green go-tos have a reputation for being packed with salt (and therefore high in sodium), they can still pack a nutritional punch.

One thing to keep in mind? Not all pickles are pickled. While some former cucumbers become pickles using a vinegar-based brine (that’s how most store-bought pickles are made), others undergo fermentation, which uses a brine of only salt and water. Fermentation is a significantly longer process that offers additional health benefits, especially when it comes to the intestines.

Do you need an excuse to eat a spear? Read on to discover why pickles are so popular with dietitians like me – plus tips for incorporating more of them into your diet. And what is the dill – sorry, deal – with drinking pickle juice? Here’s what you need to know.

Pickles are more than just a spicy treat that adds flavor to your meals (but no judgment if you prefer to eat spears straight from the jar). Consider this one health benefits.

“When pickles are made through fermentation, they are rich in probiotics, the beneficial bacteria that promote a healthy gut microbiome to support immunity,” dietitian and diabetes educator Jess DeGore tells Yahoo Life. In addition, consume fermented foods (such as fermented pickles, kimchi or sauerkraut) is allowed improve nutrient absorptionallowing your body to consume nutrients more efficiently when you eat.

For those looking to reduce calorie intake, pickles are a smart choice. “Pickles are a unique superfood that is low in calories but high in nutritional benefits,” says DeGore. Most pickles contain only a handful of calories, but their appealing crunch and burst of flavor don’t feel deprived.

Thanks to their previous life as cucumbers, Pickles are high in antioxidant beta-carotene, which the body converts to vitamin A. Additionally, the spices typically added during the pickling process, such as garlic and dill, are also rich in antioxidants, potentially reducing the risk of chronic disease. promoting overall health.

Pickles are a natural source of vitamin Kwhich is essential for blood clotting and bone health. Pickles can take care small but valuable amounts of other vitaminsAlso vitamin C, which acts as an antioxidant and supports the immune system, and vitamin A, which is important for vision and skin health.

Pickles can be an excellent source of electrolytesespecially sodium, which is essential for maintaining fluid balance and nerve function in the body. To become pickles, cucumbers are soaked in brine, a salty solution that infuses them with sodium. For individuals who engage in intense physical activities or for those who lose electrolytes through sweat, ingesting pickles can be helpful in replenishing these essential nutrients. However, it is important to consume them in moderation to avoid excessive sodium intake, which can lead to health problems such as high blood pressure.

Although pickles can be nutritious, it is essential to take certain factors into account when including them in your diet. One of the main concerns is the high salinity; Excessive sodium intake can contribute to this high blood pressure and increase the risk of developing heart disease. Please note that the daily recommended sodium intake is less than 2,300 mg per day. You may also consider choosing pickles labeled “low sodium.”

Additionally, some pickles, especially sweet or bread-and-butter varieties, may contain added sugars, which can affect blood sugar levels and overall calorie intake. And anyone taking blood-thinning medications such as Warfarin should note the vitamin K content of pickles and discuss possible dietary restrictions with their doctor, because this nutrient may interact with these medications.

Finally, be aware that some store-bought pickles may contain artificial preservatives or colorings, although more data is needed to confirm the possible harmful effects of this.

Pickles provide a versatile addition to a variety of dishes, and your preference for sweet versus sour can affect how you incorporate them into your meals. For those who like a spicy kick, sour pickles can enhance the flavor of sandwiches or burgers, creating a bright contrast to the richness of meat or cheese. Sweet pickles, on the other hand, can add a delicious balance to savory dishes, making them an excellent choice for pairing with charcuterie or as a topping for grilled sausages.

When it comes to portion control, moderation is key. Although it contains significantly fewer calories than a standard bread sandwich, the sodium content of a Jimmy John’s Picklewichfor example, is more than half of the recommended daily intake of less than 2,300 mg.

For a healthier option, combine pickles with fresh vegetables in a salad or as a snack with hummus. You can also use them in recipes where you can use them to complement the flavors, such as in potato salad or coleslaw. By carefully choosing how to enjoy your pickles, you can enjoy their unique flavor while eating a balanced diet.

There are claims that drink pickle juice can relieve muscle cramps due to its high sodium content, which can aid in rehydration and electrolyte replenishment, especially after a vigorous workout. Some people also believe that the vinegar in pickle juice can aid digestion and help regulate blood sugar levels.

While there may be benefits to drinking pickle juice, it is crucial to keep certain health consequences in mind. The high sodium content, while helpful for electrolyte balance, may pose a risk to individuals with hypertension or those monitoring their sodium intake. Additionally, the acidic nature of brine juice can erode tooth enamel over time or lead to digestive problems. As with any food choice, pickle juice should only be consumed in moderation. Consult a healthcare provider if you have specific health concerns or nutritional needs.

Lauren Manaker is a dietitian and author.

Healthy eating