Pickles are a popular side dish served with meals all over the world. It is made using vegetables, fruits, meat, and fish. It is made with a combination of sour/acidic foods, salt, sugar, and spices. They contain various nutrients like vitamins, minerals, and micronutrients.
Pickles can either be prepared by fermented or unfermented methods. Fermented pickles rely on natural fermentation by lactic acid bacteria. It converts the natural sugars present in vegetables into lactic acid and creates an acidic environment that helps preserve the pickles. This process gives a tangy flavour to the pickles.
“During the process of fermentation, nutrients are broken down into simpler forms making them more readily available for absorption in the gut,” says Janani GV, nutritionist from Pondicherry. In the unfermented method, pickles are preserved using vinegar-based brines.
A few examples of vegetable-based pickles include cabbages, radish, sweet potatoes, carrot, garlic, onion, and ginger. Fruit-based pickles include olives, durian fruit, lemon, mango, peach, cherry, and plums.
Dr Kavitha Dev, ayurveda specialist from Santhigiri Ayurveda and Siddha hospital, Chennai, explains a few benefits of pickles:
- Digestion: They stimulate the digestion process. In addition, they promote bowel function and relieve constipation.
- Boost immunity: They are a good source of antioxidants and act against free radicals, thereby protecting the body from infections. The vitamins and minerals present in them support immune system function.
- Anti-inflammatory properties: Pickles made by adding turmeric, ginger, or garlic have anti-inflammatory properties. They help to reduce inflammation in the body.
- Weight loss: Low in calories and fat, they aid in reducing food cravings and give a feeling of fullness in the stomach for a longer period.
- Balance doshas: They help to balance the doshas in all three body types (vata, kapha and pitta). For example, sour pickles can balance vata, the spicy ones can balance kapha, and the sweet variety can balance pitta.
Read more about vata, pitta, and kapha here
Benefits as probiotics
Janani says, “Pickles that are fermented using natural ingredients contain beneficial bacteria that support gut health.”
A 2020 study published in the Journal of Functional Foods states that lactic acid bacteria that contributes to the pickling process has numerous benefits like probiotic properties, induces resistance to infection in the stomach, prevents urogenital infections, and maintains the cholesterol levels.
Moderation matters
While pickles can be a tasty addition to meals, it is essential to consume them in moderation to avoid the side effects. Here are some general guidelines from Dr Dev:
- These are typically high in salt and excessive salt intake can increase blood pressure levels. Therefore, individuals with high blood pressure should limit their consumption.
- Pitta dosha is the energy associated with heat in the body. Therefore, people with dominant pitta dosha should limit the consumption of sour and salty pickles. It can lead to conditions like acidity, heartburn, and inflammation.
- People with digestive issues like gastritis (inflammation of the stomach lining), ulcer, or irritable bowel syndrome should avoid the intake of pickles. It eventually leads to stomach discomfort, bloating, stomach acid reflux, or the formation of gas. In addition, consuming fermented foods excessively can lead to an imbalance in the gut flora.
- For some individuals, consuming excess spicy pickles may cause skin irritations.
- High salt content may worsen the function of the kidneys, especially in people with kidney conditions.
Other things to consider
- “Vinegar made of natural ingredients lowers blood glucose levels. However, it should be taken by diabetic individuals in moderation,” says Janani.
- The quantity of pickles should be limited to one to two servings per day, she adds. Constant cravings for pickles could be an indication of dehydration in the body or underlying medical conditions like adrenal insufficiency (insufficient production of hormones by the adrenal gland). Consult a physician in such cases.
- Due to high salt presence, excessive intake can increase thirst and dehydration.
Pregnancy cravings
Pregnant women crave for pickles and there might be an underlying reason for that as Dr Dev says, “The acidic content and saltiness of pickles can help alleviate nausea and morning sickness, which are common phenomena experienced during pregnancy.”
She adds that the sour taste of pickles may be satisfying for some women who experience changes in their taste preferences during pregnancy.
It is important to note that not all pregnant women crave for pickles, and cravings can vary widely from woman to woman. Janani says, “Hormonal changes during pregnancy could be the reason behind pickle cravings.”
Storage
Storing it in a clean and tight jar prevents the growth of harmful bacteria. According to Food and Agriculture Organization of the United Nations, the pickles fermented with lactic acid bacteria prevent the growth of bacteria that cause food poisoning and molds in the preparation.
