What Are Pickles?
They're cucumbers preserved in a tasty mixture of vinegar, spices, and salt. This preservation method has been used for thousands of years. Pickles can contain antioxidants, fiber, and important vitamins and minerals. But they're usually very high in sodium.
You can pickle cucumbers yourself, or buy them. Grocers sell lots of varieties, including whole dill pickles, sliced sweet pickles, and sour spears.
Pickles Nutrition Facts
Like most vegetables, pickles are almost all water and have very little fat or protein. They also have a high concentration of vitamins because the salty brine draws out the water from the pickles.
How healthy pickles are for you depends on the kinds of pickles you eat, and whether you have health conditions made worse by high sodium.
The nutritional value of pickles varies depending on their type and size. For example, a whole dill pickle can have about:
- 20% of the daily recommended amount of vitamin K, which helps your blood clot and keeps your bones strong
- 6% of the calcium adults need for strong bones and teeth and healthy nerves
- 2% of your daily requirement of potassium, which helps your nerves work right
- 3%-4% of your daily requirement of vitamin C, an antioxidant that protects your cells from damage
- 1% of the daily value of vitamin A, important for your vision, immune system, and a healthy pregnancy
Pickles also contain phosphorus and folate. Cucumber pickles are a great source of the antioxidant beta-carotene. Beta-carotene has been linked to a lower risk of several chronic conditions, including age-related macular degeneration and type 2 diabetes.
If you prefer a smaller serving of pickles, 1/2 cup of sliced sweet bread and butter pickles has:
- More than 3% of your daily value of vitamin A
- About 1/3 of your daily requirement of vitamin K
- About 4% of the calcium for the day
- About 2% of your daily requirement of potassium
What Are Fermented Pickles?
Fermented foods such as kefir, kimchi, and miso can help keep your gut healthy. But most pickles on grocery shelves are not fermented, wherein yeast, bacteria, and other microbes are used to preserve foods. Instead, pickles often get their sharp tang from soaking in a brine of vinegar and spices.
For fermented pickles, try a health food store or make them yourself. Look for labels that say “naturally fermented.” When you open the jar, you should see bubbles on the surface, a sign of live bacteria inside.
Health Benefits of Pickles
Some ways pickles may be healthy include:
Help with digestion. Fermented pickles are full of good bacteria called probiotics, which are important for gut health.
Fight diseases. Cucumbers are high in an antioxidant called beta-carotene, which your body turns into vitamin A. Carotene is a powerful compound that may — when part of a healthy diet — help lower your chances of heart disease, stroke, some types of cancer, and respiratory disease, and promote your eye health.
May ease muscle cramps. Some athletes swear by pickle juice after exercise to quickly replace lost electrolytes. One study shows that pickle juice may work slightly better than water to ease muscle cramps. But the evidence is weak.
Curb sugar spikes.Some studies suggest that vinegar in pickle juice may help keep your blood sugar levels even.
Lessen cell damage. Antioxidants in pickles have a number of benefits. The way they reduce damage-causing free radicals appears to have minor effects on general health. Studies show that regularly eating foods with beta-carotene may help improve thinking in people over age 65. These same studies show that eating diets high in antioxidants is more effective than simply taking antioxidant supplements. This makes pickles an excellent resource for people looking to get more antioxidants naturally.
May aid weight loss. Cucumber pickles are a low-calorie food. Because of their high water content, they may help you feel fuller longer. Pickles also contain vinegar, which has been linked to lower appetite. Vinegar may slow the rate at which your digestive system absorbs carbohydrates. This can also help lower insulin spikes, keeping your energy levels stable and reducing the insulin drop that triggers hunger.
Is Pickle Juice Good for You?
It can be. Pickle juice may have some health benefits, such as helping you with muscle recovery and hydration. But it has a high sodium content, so don’t consume too much of it. In fact, pickle juice may cause health issues when you have conditions such as stomach ulcers or hypertension. Talk to your doctor about whether pickle juice is a good choice for you, and if so, how much.
Should You Worry About Eating Too Many Pickles?
A big drawback with pickles is that they’re high in salt. Just one large dill pickle has more than 2/3 of the ideal amount of sodium an average adult should have for the whole day. Too much salt in your diet can raise your blood pressure, which in turn ups your chances of heart attack, stroke, diabetes, and kidney disease. Sodium can also leach calcium from your bones. This can weaken your bones and raise your risk of a broken bone.
Blood pressure concerns
Pickles are very high in sodium because it’s an important part of the brining process. Consuming too much salt in your daily diet can raise your high blood pressure. Anyone who is on blood pressure medication or looking to reduce their sodium intake should eat pickles in moderation or look for low-sodium options.
Liver and kidney stress
Eating too much sodium can cause your kidneys and liver to work harder. Also, the high blood pressure that often follows diets high in sodium puts even more stress on these organs. As a result, eating too many pickles may be risky for anyone with liver disease or kidney conditions.
Higher risk of gastric cancer
Diets high in sodium may raise your risk of gastric cancer. High salt intake may damage your stomach directly, leading to cancer, or it may lead to infections and ulcers that eventually become cancerous.
Increased risk of osteoporosis
Diets high in sodium may be connected to an increased risk of osteoporosis. If you are not getting enough calcium, high amounts of sodium can further leach the mineral out of your bones, leading to weaker bones and a risk of osteoporosis.
How to Make Pickles at Home
There are two main ways to make pickles yourself. One way is to brine them in vinegar. The other way is to ferment the cucumbers with just salt and water. No matter the method you use, follow these general tips:
- Pick cucumbers that are fresh, firm, and damage-free.
- Use canning or pickling salt. Other salts cloud up the brine.
- Add dill seed, horseradish, mustard seed, garlic, and any other spices.
- Follow boiling and canning instructions carefully to prevent bad bacteria from growing inside.
- Keep pickles in sealed jars for several weeks before you eat them.
Takeaways
Pickles and pickle juice, in moderation, may have some health benefits for some people. But they’re not a healthy choice if you have certain health conditions or you eat too many of them. Talk to your doctor about whether they’re good choices for you,.
Pickle FAQs
Are pickles good for my skin?
In moderation, pickles may help your skin. That’s due to their antioxidants, probiotics, and hydration. Talk to your doctor about whether they're a good choice for you.
Is pickle juice fattening?
No. It usually has zero or very few calories.
Is drinking pickle juice good for you?
There may be some health benefits, but it can cause problems if you drink too much of it or you have certain conditions, including hypertension.
Does pickle juice help with period cramps?
It may. Some studies suggest pickle juice may help ease muscle and period cramps. But more research is needed.
