Pickles—tangy vegetables fermented in a highly acidic, salty brine—are perennial favorites. There are dozens of pickle varieties, but the most popular one is by far the humble cucumber pickle, also known in some parts of the world as a gherkin.
These crunchy veggie snacks make a great addition to everything from pasta to burgers, salads, sandwiches, and dips, and some people like to eat them straight out of the jar. But is there more to a pickle than its delightful flavor and texture? Science says yes.
Pickled cucumber has many nutritional benefits, and eating them can be good for your health. During fermentation, a range of gut-friendly probiotics and vitamins that keep your bones, muscles, and digestive system happy develop, making these crunchy cucumbers more than just a flavorsome feast.
7 Health Benefits Of Pickles
The art of pickling goes back thousands of years. People have been pickling all sorts of vegetables since ancient times, and there are a few good reasons why.
Pickles are a low-calorie, completely fat-free food, making them great for weight loss and immune function. While pickles have a high salt content, eating them in moderation doesn’t pose any notable health risks.
Pickles are also often paired with dill, which is a healthy herb capable of soothing menstrual cramps, lowering cholesterol levels, and balancing blood sugar levels. Let’s take a closer look at how eating pickles can improve your health, one benefit at a time.
- Improved digestion
One of the most significant health benefits of pickles is their positive effect on gut health. Fermented pickles contain a variety of probiotics, which are crucial for sustaining metabolic regularity and helping the body digest food.
Probiotics are essential nutrients that improve the production of good bacteria in your gut microbiome. This is also why all types of fermented foods are good for your gut, including Greek yogurt, kefir, kimchi, miso, and sauerkraut. However, pickles contain some of the highest levels of probiotics, making them a great addition to any gut-healthy diet.
- Lowers blood sugar levels
Pickles have been fermented in brine, a super acidic, salty vinegar liquid that keeps them fresh throughout the fermentation process. The addition of vinegar can help lower blood sugar levels, prevent sugar spikes, and support those with diabetes.
Keeping blood sugar levels stable is important for everyone, but if you have diabetes or struggle with high blood sugar, eating high-acidity foods like pickles can be good for your health.
- Reduces inflammation
Pickles contain a high level of antioxidants, which means they can help reduce inflammation. Inflammation can affect your overall health, and as it worsens as you age—AKA inflammaging—keeping it under control is crucial to good health.
On their own, cucumbers have anti-inflammatory properties, and the pickling process intensifies them. If you struggle with gut inflammation, skin puffiness, or even eczema, pickles can help you lower the inflammation and get your body back into a healthy state.
- Fights disease
Pickles are packed with important nutrients, such as fiber and beta-carotene. These nutrients can target free radicals that may damage your cells and lead to illness.
They also strengthen your immune system, making it easier to fight off illness and prevent the cell damage that leads to chronic illnesses such as heart disease and cancer.
- Supports bone health
Bones need a high level of calcium and vitamin K to grow and stay strong—both of which can be found in pickles. In fact, just one regular dill pickle contains up to 20% of an adult’s recommended vitamin K intake and 6% of their recommended calcium intake.
Vitamin K also helps blood to clot, aiding wound healing and healthy blood flow. Once again, as we age, we need more help keeping our bones strong, and our blood pumping, and pickles come to the rescue!
- Soothes muscle cramps
This is a rather surprising benefit of pickles. While studies are still being done on the effect of pickles on muscle tension, some doctors believe that drinking pickle brine triggers muscular reflexes in the back of the throat, thus shutting down the misfiring of neurons in muscles throughout the body, resulting in soothed tension or cramping.
Some athletes swear by it, and it can't hurt to try!
- Promotes healthy weight loss
Pickles are very low in calories and contain no fat, making them ideal for healthy weight loss. Their high water content also helps keep your stomach full for longer, satiating hunger and aiding metabolism, making weight loss a more natural outcome for your body.
Plus, the addition of vinegar helps slow down the rate at which your body processes and absorbs carbohydrates, allowing for more stable energy levels and reduced insulin spikes.
Are All Types Of Pickles Good For You?
From premium small batch pickles from specialty growers to giant supermarket brands, pickles are available in all shapes and sizes. They are also not limited to cucumbers alone. In fact, far from it! You can get pickled onions, radishes, lemons, jalapenos, cabbage, roasted red peppers, and even garlic. Depending on where you are in the world, you may find even more exciting pickle varieties. Pickled mango, anyone?
While the nutritional benefits of each pickle type will vary depending on the food in question, all vegetable pickles tend to be high in probiotics and able to reduce blood sugar levels—that’s due to the fermentation process and the presence of vinegar.
Crunch Your Way Healthy
Pickles are one of the most ancient and universally appreciated foods in the world.
With its sour, tangy flavor and crunchy, juicy texture, this green finger food is a pantry staple in most houses. And when you consider its broad range of health benefits, it’s easy to understand why.
Packed full of antioxidants, nutrients like vitamin A, E, and vitamin K, and a host of probiotics, eating pickles can help your body regulate blood sugar levels, maintain strong immunity, and promote a healthy gut. And that’s just the start!
So, next time you reach for the pickle jar, you won’t just be getting a snack; you could also be doing your body a favor.