Pickles are easy to make using only a few ingredients, but the way you make them indicates the type of pickle you will get. Fermented pickles in particular can be a great choice of fermented food. While we know that the combination of acid, spices and, in some cases, sugar creates the cucumber-based food called pickle, choosing the type of pickle you want to prepare is your first step. Fermented pickles, or fermented lacto pickles, require a curing process that usually takes a few days to a few weeks. This is the time when fermentation takes place, creating a good bacteria commonly sought by the probiotics it contains.
Now, the fresh packaging style can be used to produce pickled gherkins, cucumber slices and pickles of bread and butter that you pick up at the supermarket, but these types of pickles do not have the same probiotic benefits without the fermentation process. That’s why Fermented pickles are perhaps the best pickles option. Let’s see exactly what benefits fermented pickles offer.
7 Benefits of Fermented Pickles:
- Help weight loss
- Support the Central Nervous System
- Skin benefits
- It can help reduce Parkinson’s risk
- It can help prevent colorectal cancer
- Treat Candida symptoms
- It can help reduce anxiety and depression
1. Help with Weight Loss:
- According to a 2014 study published in the British Journal of Nutrition, good bacteria in the intestine can help you lose weight, and since fermented pickles are potent probiotic foods, they can also help you lose weight.
- In a randomized double-blind, placebo-controlled trial, researchers examined the effects of probiotic supplements on weight maintenance and weight loss in obese women and men for 24 weeks.
- What they found is that over the course of 24 weeks, the beneficial probiotic group was able to maintain a healthy weight, particularly women. In fact, the researchers concluded: “The present study shows that the formulation of Lactobacillus rhamnosus CGMCC1.3724 helps obese women achieve sustainable weight loss.”
2. Strengthens the Central Nervous System:
- The microbiome, a mixture of symbiotic bacteria in the intestines, needs to maintain a healthy state to be effective. To do that, you need the right probiotics.
- This helps maintain a strong digestive system. When the intestine is healthy, the body receives the correct signals from the brain.
- To be specific, research shows that the intestinal microbiome greatly affects neurodevelopment, such as the formation of “blood brain barrier, myelination, neurogenesis and microglial maturation,” which directly affects behavior.
- It makes sense that feeding the body with good bacteria can contribute to the development and functioning of the nervous system, thus contributing to mental health.
3. Beneficial For the Skin:
- Our skin contains a good environment for microorganisms, giving way to the need for good skin health.
- Cleaning the skin correctly is definitely important, but it is also important to provide the right environment for the skin to be at its best. Part of that good health comes from probiotics.
- While they can be applied topically, the probiotics you consume also affect the health of the skin. For example, according to research published in the journal Beneficial Microbes: Probiotics and resident bacteria can produce antimicrobial peptides that benefit cutaneous immune responses and eliminate pathogens.
- Nutritional products that contain prebiotics and / or probiotics have a positive effect on the skin by modulating the immune system and by providing therapeutic benefits for atopic diseases.
- Since fermented pickles offer a good amount of probiotics, this makes them a good option as part of a healthy skin regimen.
4. Help Reduce Parkinson’s Risk:
- Researchers have long known that there is an association between a healthy intestine and Parkinson’s disease. A 2017 study has given even more reasons to guarantee a healthy bowel.
- The study, conducted at the University of Alabama, focused on 197 patients who had Parkinson’s and compared the results with 130 healthy control subjects.
- The findings showed that subjects with Parkinson’s disease had more intestinal bacteria that was disrupting the normal microbiome than the control group.
- What is even more important is that the species that helps eliminate toxic chemicals from the body was very low. So, basically, they had very little protection.
- In addition, a healthy intestine helps provide important neurotransmitters, such as dopamine and serotonin, but if this is low, it can increase Parkinson’s risk. This can cause deterioration of movement and motor coordination.
5. Can Help Prevent Colorectal Cancer:
- Colorectal cancer is the second leading cause of cancer-related mortality in the US. UU. Studies are being conducted to help understand the role of probiotics and cancer.
- Using in vitro models and animals, the strains have been reviewed to better understand their role in the intestinal flora. According to these studies, it seems that eating a healthy diet rich in probiotics has the potential to help prevent colorectal cancer.
- This is good news in terms of preventive methods for possible cancer prevention. Although more studies are needed, particularly in human trials, this is positive news and evidence that a healthy intestinal flora may offer preventive measures for cancer prevention.
6. Treat the Symptoms of Candida:
- The probiotics found in fermented pickles can help reduce the symptoms of candida.
- A study by the Gynecology Department of the Military Academy in Bulgaria focused on the therapy of vaginal infections of C. albicans using a probiotic treatment.
- The study includes 436 women who had vaginal candida. Of those women, a group of 207 received specific bacteria, along with a second group of 209.
- After five days, 10 women were given a vaginal probiotic. Complaints decreased in the 10 women, and the results indicate that this treatment can also prevent relapse.
7. Can Help Reduce Anxiety and Depression:
- Studies indicate that healthy probiotics found in fermented pickles can help reduce anxiety and depression.
- For example, research conducted at the Alimentary Pharmabiotic Center in Ireland of the Cork College in Ireland indicates that recent studies published in this Journal and elsewhere show that there is a distinct disturbance of the composition of the intestinal microbiota in animal models of depression and stress chronic.
- This has direct implications for the development of psychobiotic-based therapeutic strategies for psychiatric disorders.
- In addition, research published in the journal Psychiatry Research analyzed previous studies and self-reported measurements of young adults on the consumption of fermented pickles, neuroticism and social anxiety.
- The researchers concluded after examining all the results that «taken in conjunction with previous studies, the results suggest that fermented pickles containing probiotics may have a protective effect against social anxiety symptoms for those with higher genetic risk, according to the neuroticism index ».
- They point out that additional research is needed, but this is positive news about the potential of fermented foods such as fermented pickles to help reduce social anxiety.
Types of Fermented Pickles:
In general, pickles are fermented, sauteed or fermented lacto, which is more or less the same, or known as pickles of recent package or fast process. Let’s define the difference. Fermentation is a method of pickling where acidity comes from the fermentation of lactic acid. What happens is that the lactams and sugars in the food you are fermenting, in this case the cucumbers, are converted into lactic acid by the lactobacilli of the bacteria.
“It is this lactic acid process that gives fermented foods the sour taste and distinctive flavor and places them in the category of probiotic superfood”.
There are some different types of pickles, all of which can be made fermented pickles, but what is done is determined by salt, spices and fermentation time. These are some of the most common fermented pickle varieties:
- Sour of standard sour, sour, standard kosher – Typically fully fermented, has no crunch, a dark green color.
- Medium bitter pickles: ferment in brine for a shorter period of time, keep the texture crispy and the color bright green
- French-style cornichons – Small pickles also known as pickles containing tarragon as a key ingredient
- Polish pickles: many spices, including garlic, pepper and mustard seeds
- Bread and butter pickles – Sugar is added to add a touch of sweetness
- Picklecondish – Finely chopped pickled cucumbers commonly eaten with hot dogs or hamburgers
Nutritional Data of Fermented Pickles:
One cup of chopped or diced fermented pickles (155 grams) contains approximately:
- 1 calories
- 5 grams of carbohydrates
- 5 grams of protein
- 3 grams of fat
- 9 grams of fiber
- 8 micrograms of vitamin K (91 percent DV)
- 1milligrams of copper (7 percent DV)
- 296 international units of vitamin A (6 percent DV)
- 6 milligrams of vitamin C (3 percent DV)
- 6 milligrams of iron (3 percent DV)
In addition, fermented pickles contain some vitamin E, pantothenic acid, magnesium, phosphorus and potassium. Also, keep in mind that many varieties of pickles are foods high in sodium, which is something that should be limited.
Where to Find and How to Use Fermented Pickles
You may be wondering if pickles bought in the store are fermented. You can find fermented pickles in most grocery stores as there are many brands of fermented pickles available, but pay attention to what you are buying. You want to look in a cooler section. Also, look at the ingredients. As a brine is formed with water and salt, not vinegar, keep this in mind. It is the brine that helps form the natural probiotics offered by a fermented pickle. How to use the brine opens wide: along with a sandwich, as a complement to any dish or simply as a snack for this versatile gift.
Fermented Pickle Recipes:
There are many ways to incorporate fermented pickles in your diet. This recipe is for a 16-ounce jar. For more, double or triple the recipe, but keep in mind that the shelf life is shorter since no preservatives have been added.
- 7-8 small, unwaxed cucumbers (3-4 inches long) – pickled cucumbers or “Kirby” are generally the perfect size.
- 6-8 sprigs of fresh dill
- 5 cups filtered water
- 75 tablespoons sea salt
- 2-3 peeled garlic cloves, cut in half, then crushed with a knife
- 1 teaspoon mustard seeds
- 1 teaspoon dried celery leaves or 10-25 celery seeds
- 3/4 teaspoon peppercorns
- To start, combine salt and water. Allow it to sit until the salt dissolves.
- Wash the cucumbers well. You can leave them whole, cut the tips at both ends, cut them in half or cut into quarters like spears.
- In the jar, put half of the dill sprigs, garlic cloves, mustard seeds, dried celery and peppercorns. Squeeze the cucumbers tightly in the jar, then cover them with the rest of the dill.
- Then the cucumbers remain under the brine, cut a cucumber in half and place the pieces horizontally on top.
- Now, pour the salt water into the jar, completely covering the cucumbers.
- Place the lid on the jar, but do not seal it.
- Place the bowl on a countertop and watch the magic happen. When you see bubbles rising to the top of the jar, you are doing your fermentation work! It is normal to see a layer of white foam on top. Don’t worry: you can scoop it out before sealing it.
- The time required is usually 4 to 10 days. You can try pickles throughout the process to see if the texture and taste are in the place you want. Once you are satisfied with your work, tighten the lid and refrigerate it.
- Since there are no preservatives, the shelf life is approximately 7-8 days.
Here are Some More Fermented Pickles Recipes To Try:
- Recipe of fermented pickles with Airlock
- Dill and cinnamon pickles
- Homemade Tartar Sauce
- Wakame Pate
History of Fermented Pickles:
There seems to be a lot of history behind fermented pickles. Cleopatra kept her beauty secret in a jar of pickles, and the Bible and Shakespeare mention the pickle here and there. In fact, pickles have already existed in 2030 BC. C. The word pickle originated from Dutch pekel and German poker, which is salt or brine. Pickling has been considered one of the best ways to preserve food, providing satiety to sailors, travelers and families in the cold months. Kosher dill was a staple food for Jews in Ukraine, Poland, Lithuania and Russia, especially because it offered an exciting flavor to the normal soft food of bread and potatoes. Kosher dill entered the United States when the European Jewish people arrived in New York.
Precautions / Side Effects:
- It’s hard to think that pickles have a side effect, but a lot of something good usually does.
- Too much pickle eating or drinking the juice could cause flatulence, bloating and discomfort.
- In addition, many pickles contain a lot of salt, which can lead to high levels of sodium if consumed too often.
- Fermented pickles, or fermented lacto pickles, require a curing process that usually takes a few days to a few weeks. This is the time when fermentation takes place, creating a good bacteria commonly sought by the probiotics it contains.
- Fermented pickles can help lose weight, support the central nervous system, benefit the skin, help reduce the risk of Parkinson’s disease, help prevent colorectal cancer, treat candida symptoms and help reduce anxiety and the Depression.
- Fermented pickles are a great way to get probiotics, which can help in a healthy digestive system and prevent disease. Like all foods, moderation is key, but consider including them in your diet once or twice a week as a way to have a healthy bowel. Just remember to make your own or watch the label if you buy at the grocery store to make sure you get the right product.