Pickles On Keto: What's The Verdict?

Whether or not pickles are allowed on a keto diet is a highly debated topic. While some keto dieters believe that pickles are a perfect low-carb, keto-friendly snack, others argue that they contain lectin and hidden sugars that can kick you out of ketosis. The key is to choose or make your own pickles that are low-carb and keto-friendly.

Pickles are keto-friendly, but only in moderation

Pickles are indeed keto-friendly, but only in moderation. While they are low in calories and carbs, some varieties contain added sugars or corn syrup that can bump up the carb content. For example, a single pickle typically has about 4 calories and 0.8 grams of net carbs, but a serving of fried pickles can have up to 60 grams of net carbs!

When choosing pickles to include in your keto diet, it's important to read the labels carefully and watch out for hidden sugars and other additives. Some varieties, such as bread and butter pickles, are not very keto-friendly due to their added sugar content. Instead, opt for dill or salt pickles, which have lower sugar content. You can also make your own keto-friendly pickles at home using cucumbers, water, vinegar, and salt.

Pickles can be a great snack on the keto diet, especially when paired with other keto-friendly dips like ranch or blue cheese dressing. They can also help with hydration and replenishing electrolytes, which is important when transitioning to a keto diet. Additionally, fermented pickles can provide gut health benefits by promoting the growth of "good" bacteria.

However, it's worth noting that some people argue that pickles should be avoided on a keto diet due to the presence of lectins, which are proteins found in plants that can cause inflammation and weight gain. Cucumber seeds, in particular, contain lectins, and pickling does not eliminate them. As such, it's important to consume pickles in moderation as part of a balanced keto diet.

The best pickles for keto are dill or salt pickles

Pickles can be a great addition to a keto diet, but it is important to choose the right kind. The best pickles for keto are dill or salt pickles, as they are low in sugar and carbs.

Dill or salt pickles are a great keto-friendly option because they don't have added sugar or carbs. A "serving" of pickles is commonly listed as a cup, which has 2.2 grams of net carbs, so you get a lot for a low amount of carbs.

On the other hand, sweet pickles, such as candied or bread-and-butter varieties, are made with sugar and are much higher in carbs. These should be avoided or only consumed in small amounts if you're following a keto diet.

When choosing pickles for a keto diet, it's important to read the labels carefully and check the ingredient list to ensure there is no added sugar. Making your own pickles at home is also a great option, as you can control the ingredients and ensure they are keto-friendly.

In addition to being low in carbs, pickles offer some health benefits that can be especially helpful for those on a keto diet. The sodium content in pickles can help with the keto flu, and fermented pickles can support gut health by boosting beneficial bacteria in the digestive system.

Fermented pickles are healthier than non-fermented pickles

Pickles are a great keto-friendly snack, but not all pickles are created equal. Fermented pickles are healthier than non-fermented pickles, and here's why.

Fermented pickles are made with a salt brine, whereas non-fermented pickles are typically made with vinegar. During the fermentation process, vegetables sit in a salt brine for several weeks, allowing healthy bacteria or microbes to act on the sugars inside the vegetable, converting them to lactic acid. This process gives pickles their tangy flavour and kills off other bacteria that could spoil them or harm you. These remaining live microbes are thought to have a positive impact on gut health.

Fermented pickles are also a great source of probiotics, which can improve digestion and prevent minor stomach issues. They may also offer other health benefits, such as reducing symptoms of depression and anxiety, treating cavities and gingivitis, preventing allergies, reducing urinary tract infections, and lowering the risk of certain cancers.

In addition, the process of fermentation breaks down sugars, which is why some lactose-intolerant individuals can still consume yoghurt. This means that fermented pickles are generally lower in sugar than their non-fermented counterparts.

While non-fermented pickles still contain health benefits that come from vinegar, spices, and cucumbers, they are typically higher in sodium and may contain added sugars. Therefore, if you're looking to maximise the health benefits of pickles, opt for the fermented variety.

Pickles are a good source of electrolytes

Pickles are rich in sodium, which is an electrolyte, and so they are a good way to restore electrolytes to the body. Pickle juice is often used as a remedy for common ailments, such as dehydration, muscle cramps, and even hangovers. The high sodium content in pickle juice can help to restore and rehydrate the body, and the brine is also rich in magnesium and potassium.

Some athletes swear by pickle juice to restore their electrolytes following a workout. While there is no evidence that drinking pickle juice is better than water or sports drinks, it can be a tasty alternative for those who enjoy the flavour.

In addition, drinking a small amount of pickle juice can help with muscle cramps. A 2010 study found that participants who drank pickle juice experienced rapid relief from muscle cramps. However, the cause of this effect is not yet fully understood.

Pickles are also a good source of vitamins and antioxidants, and they are low in calories.

You can make your own keto-friendly pickles

Pickles are generally keto-friendly, but some varieties are better than others. For example, sweet, candied, and bread-and-butter pickles are made with sugar and tend to be higher in carbs, so they should be avoided or only consumed in small amounts.

Dill pickles, on the other hand, are a great low-carb option. They are made without added sugar and typically have 1 gram of net carb per ounce.

If you want to be sure that your pickles are keto-friendly, you can always make your own. Here's a simple recipe for keto-friendly dill pickles that you can make at home:

Ingredients:

• 1 cup (240 mL) of cold water
• 1 cup (240 mL) of white vinegar (you can also experiment with apple cider vinegar or malt vinegar for a different flavour)
• 1 tablespoon (17 grams) of kosher salt (or pickling salt, or sea salt)
• 1 tablespoon (4 grams) of dill seeds
• Mini cucumbers (or regular cucumbers cut into spears or slices)
• Optional flavourings: garlic, jalapenos, red pepper flakes

Instructions:

• Wash your cucumbers and slice them into spears or thin rounds.
• Combine the water, vinegar, and salt in a saucepan and warm over medium heat, stirring until the salt dissolves.
• Let the brine cool, then add the dill seeds and any other flavourings you want to use.
• Divide the cucumber slices into two large Mason jars and pour the brine over them.
• Refrigerate your pickles overnight before enjoying.

These pickles will last at least a month in the fridge and will get more flavourful the longer they soak. And that's it! You now have your very own keto-friendly pickles to enjoy as a snack or burger topping.

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