Eating pickles is often touted as a simple way to lose weight. Some people claim that pickles contain magical ingredients that boost metabolism and burn fat. Others say that pickles are a low-calorie snack that can help curb appetite. But what does the science really say? Can eating pickles actually help you lose weight?
What are pickles?
Pickles are cucumbers that have been preserved in a solution of salt, vinegar, and/or brine. This process turns cucumbers sour and crunchy through lacto-fermentation. The pickling process typically uses one of three main types of vinegar:
White Vinegar
This clear vinegar is made from grain alcohol. It has a tart, sour taste. White vinegar is the most commonly used vinegar in pickle making.
Apple Cider Vinegar
Apple cider vinegar has a brown color and a fruity flavor. It contains beneficial compounds like acetic acid. Some people claim ACV promotes weight loss, but scientific evidence is lacking.
Rice Vinegar
Rice vinegar is popular in Asian cuisine. It has a mild, slightly sweet taste. Rice vinegar is considered the healthiest and least acidic of the three.
In addition to vinegar, pickles are flavored with spices like garlic, dill, mustard seeds, coriander, and chili peppers. The type of spice determines the pickle variety. For example, dill pickles are flavored with dill.
Nutritional profile of pickles
Most pickles are naturally low in calories and rich in sodium. Here is the nutrition breakdown for a large dill pickle (115 grams):
Calories: 15
With only 15 calories per serving, dill pickles are an incredibly low-calorie food. This makes them a smart choice if you’re watching your calorie intake.
Sodium: 921mg
Pickles contain a whopping 921mg of sodium per serving. The combination of salt and brine gives pickles their signature salty flavor. However, too much sodium can increase blood pressure in salt-sensitive individuals.
Carbs: 3.5g
Pickles contain only 3.5 grams of carbs per serving. The natural sugars in cucumbers are converted to acid during the pickling process. This gives pickles an extremely low carb count.
Fiber: 0.9g
Pickles provide under 1 gram of fiber per serving. Cucumbers are not a high fiber vegetable. However, even a small amount of fiber can support digestive health.
Protein: 0.9g
Pickles contain less than 1 gram of protein per serving. They are not a significant source of this important nutrient.
Fat: 0.1g
With zero fat grams per serving, pickles are an essentially fat-free food. This makes them a diet-friendly choice.
Micronutrients
Pickles provide small amounts of vitamin K, vitamin A, potassium, and calcium. However, most of the original vitamin C content is lost during the pickling process. Pickles are not a significant source of vitamins and minerals.
Benefits of pickles for weight loss
There are a few ways that eating pickles may support weight loss:
Low in calories
With only 15 calories per serving, pickles are an incredibly low-calorie food. Choosing pickles over higher calorie snack options can help reduce overall calorie intake.
Increase satiety
Studies show that consuming vinegar with meals can increase feelings of fullness. The acetic acid in vinegar may delay gastric emptying and suppress appetite. More research is needed to confirm this effect.
| Study | Findings |
|---|---|
| Rohn 2018 | 30 mL of vinegar taken with bread increased subjective satiety compared to placebo. |
| Xu 2020 | 10-30 mL of vinegar taken before a meal reduced ad libitum calorie intake. |
Support blood sugar control
Vinegar has been shown to improve insulin response following carb-rich meals. Better blood sugar control may aid weight loss in some individuals.
Promote fullness between meals
One study found that consuming 2-3 pickle spears 30 minutes before a meal led to eating fewer calories during the meal. More research is needed though.
Potential downsides of pickles
While pickles do have some benefits, there are a few potential downsides to consider:
High in sodium
Pickles are notoriously high in sodium. Consuming too much sodium can raise blood pressure in salt-sensitive individuals. Those with high blood pressure may want to limit pickle intake.
No protein or fiber
Pickles lack protein and fiber, which are essential for satiety. This means they may not keep you full as long as other snacks like yogurt or vegetables.
Could trigger digestive issues
Some people may experience gas, bloating, or diarrhea from eating excessive amounts of pickled foods. Start with a small serving to assess tolerance.
Often made with refined oils
Store-bought pickles are often processed with unhealthy oils like soybean or canola oil. It’s best to check the ingredients list and select pickles made with olive oil.
Healthier ways to enjoy pickles
Here are some tips for incorporating pickles into your diet in a healthy way:
– Opt for fresh refrigerated pickles over shelf-stable varieties. They typically have less sodium and fewer artificial ingredients.
– Rinse pickles before eating to remove some excess sodium.
– Limit portion sizes to 2-3 small pickle spears per serving.
– Avoid deep fried pickles, which eliminate the low-calorie benefit.
– Choose low or reduced sodium pickle varieties if you need to watch your salt intake.
– Make your own pickles at home with healthier oils and spices.
The bottom line
Pickles can be part of a healthy weight loss diet when consumed in moderation. They are incredibly low in calories and may aid satiety. However, pickles provide minimal nutrition and can be high in sodium. Portion control is key. While eating pickles may support your weight loss efforts, they should not be relied on as a magic bullet for shedding pounds. Losing weight requires an overall healthy diet and active lifestyle.