Are Pickles Turning Our Health Goals A Jar?
A Bite-Size Read for Your Health and Your Waistline
As the fourth of July approaches you’re likely already envisioning a relaxing long weekend, enjoying a nice BBQ. Just thinking about it you can taste the cool pickles drowned in ketchup and mustard atop your burger. But hold on, should you be tasting them? For those of us who are in a pickle on our health journeys, we don’t simply eat foods without questioning whether or not they’re good for us. Are pickles okay for us to eat?
To know whether or not pickles are healthy requires us to break down what a pickle is. A pickle is actually a cucumber that has been “pickled” or fermented over time, typically in a brine, usually with a vinegar base or acidic solution. Pickles, technically cucumbers, means they are vegetables and therefore low-glycemic, full of water, low in protein and fat, full of vitamins and minerals. Pickles have fiber, but due to the serving size we ingest, the amount of fiber we get from them is relatively low (less than 1 gram!). This small serving size also reduces the amount of vitamins we get from them.
Another fun fact about pickles is that they can be soured with a process called lacto-fermentation, which involves a milk and sugar based fermentation. Does this mean they are as healthy as other fermented foods, such as yogurt? While they can be full of probiotics, it depends on how the pickle is fermented. For it to be healthier, it needs to be naturally fermented. This means it is fermented with yeast and other microbes, not the vinegar-based brines used to create our typical pickles. You can check for this information on the label when you purchase them, and look for bubbles in the jar/container. Bubbles are a sign of live bacteria, the healthy kind!
Given the brining process (as opposed to true fermentation), pickles have high amounts of sodium, and therefore why many pause or question their nutritional value. Some can have 200mg of sodium per spear, while larger ones can have up to 700–800 mg. Those who are sensitive to salt or have hypertension may want to limit or avoid pickles because of their sodium levels. When you combine the sodium from pickles with that from other foods, you’re likely getting significantly more than needed.
To put it simply, pickles are known for their distinctive taste, not their nutritional value. Those of us who don’t do well with extra salt should steer clear from eating them too often, and none of us want to depend on them for our necessary vitamins, minerals, and fiber. Regardless, if you’re out at a barbeque or having a picnic with friends and family, don’t make it a big dill… eat the dang pickle! When eaten in moderation, pickles can be a delicious addition.
