Madeleine Hull
Sauerkraut is a popular side dish, especially in Germany, made by fermenting fresh-cut cabbage in its own juices. It is rich in fibre and probiotics, and nutrients but low in calories and carbohydrates. This makes it an ideal food for those on the keto diet, which typically involves a low-carbohydrate, high-fat meal plan. The probiotic content of sauerkraut also improves gut health, which can positively impact mental health. However, individuals sensitive to histamines or those with certain gastrointestinal conditions may need to monitor their intake.
| Characteristics | Values |
|---|---|
| Carbohydrates | Low |
| Calories | Low |
| Fiber | High |
| Probiotics | Rich |
| Nutrients | Rich |
| Sugar | May contain added sugar |
| Health Benefits | Improved blood sugar control, increased energy, better mood, reduced stress, improved memory, ease of symptoms of autism, depression, anxiety, and OCD |
| Storage | Store in a cool, dry place, and refrigerate after opening |
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What You'll Learn
Sauerkraut is keto-friendly
Sauerkraut is a fermented food, traditionally made by shredding cabbage and allowing it to ferment in a brine solution of salt and water. This process gives sauerkraut its distinctive tangy flavour and crunchy texture. It is a popular side dish or condiment, especially in Germany, and is believed to have originated in China over 2,000 years ago.
One of the key benefits of sauerkraut is its positive impact on gut health. As a fermented food, it is rich in probiotics and advantageous bacteria, which support a healthy gut microbiome. A healthy gut microbiome is linked to improved mood, metabolism, energy levels, and immune function. Additionally, the fibre content in sauerkraut contributes to a feeling of fullness, aiding weight loss and improving overall health.
When incorporating sauerkraut into a keto diet, it can be enjoyed in a variety of ways. It can be eaten straight from the jar as a snack or added to salads, layered on meats, or used as a garnish. It is a versatile ingredient that can enhance the flavour and nutritional value of meals while aligning with the low-carbohydrate requirements of a keto diet.
It is important to note that while sauerkraut is generally safe to consume in moderation, individuals sensitive to histamines or with specific gastrointestinal conditions may need to monitor their intake. Checking for contamination by inspecting for putrid smells, sliminess, or moulds before consumption is also recommended.
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Its health benefits
Sauerkraut is a popular side dish and condiment in many cultures, especially in Germany. It is made by fermenting fresh-cut cabbage in its own juices. This process infuses the dish with a tangy flavour and crunchy texture, and also increases its nutritional value.
The fermentation process creates conditions that promote the growth of beneficial probiotics, which provide powerful health benefits. These include aiding digestion, boosting immunity, and improving the absorption of vitamins and minerals. The probiotics in sauerkraut also promote healthy gut bacteria, which can influence your mood, metabolism, energy levels, hormone production, and immune system.
Sauerkraut is rich in fibre, vitamins, and minerals. It is particularly high in vitamin K2, which promotes bone health. It also contains lactic acid, amino acids, and plant-based chemicals linked to gut health.
In addition, the fibre and nutrients in sauerkraut can help keep you feeling full, which is beneficial for weight loss. The compounds in fermented cabbage could also lessen DNA damage, prevent cell mutations, and block excessive cell growth.
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How to make keto sauerkraut
Sauerkraut is a great addition to a keto diet. It is low in carbohydrates and calories, and rich in fibre, probiotics, and nutrients. The fibre and nutrients keep you feeling fuller for longer, which is excellent when trying to lose weight on keto.
Now, to make keto sauerkraut, you will need the following ingredients:
- Fresh cabbage
- Salt
- Jar to ferment it
You can also add some fennel and coriander seeds for a nice punch of flavour. Some other optional ingredients include dill, garlic, caraway seeds, cucumbers, and turmeric. Make sure that all your utensils and the mason jar are sterilized and not contaminated.
- Shred the cabbage into thin strips using a knife, mandoline slicer, or food processor.
- Place the cabbage shreds in a large bowl along with salt and any other spices you want to add.
- Press the liquid out of the cabbage by smashing it using a spoon or meat hammer. This will take about ten minutes.
- Add a few spoonfuls of the mixture to a clean, dry mason jar. Press down the cabbage with each spoonful. Keep adding the mixture and pressing it down until the liquid rises above the cabbage and is about an inch from the jar's top.
- Store the jar in a cool, dry place. Make sure the cabbage is fully submerged in the brine; otherwise, it will start to float at the top of the jar, letting oxygen into the brine and leading to contamination.
- Your keto sauerkraut will be ready in 2-3 months.
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What to eat with it
Sauerkraut is a great addition to a keto diet, as it is low in carbohydrates and calories and rich in fibre, probiotics and nutrients. It can be enjoyed as a side, topping or snack, adding a tangy flavour and crunchy texture to various dishes.
So, what to eat it with?
Firstly, it is a great addition to salads, providing a punch of flavour and a nutritional boost. You can also toss it with shredded carrots, or corned beef and cabbage.
Secondly, it is a tasty topping for meats, adding a zingy, healthy twist. It is often paired with sausage, bacon, or spam, and can be cooked with meats in a hearty winter dish.
Thirdly, it can be used as a condiment, adding flavour and crunch to a variety of dishes. It can be used as a garnish, or simply enjoyed straight from the jar.
Finally, it can be enjoyed on its own as a snack, providing a healthy, tasty option that is low in carbs and high in fibre.
There are also many recipes for making your own sauerkraut, which can include adding garlic, dill, caraway seed, cucumbers, or onions to the basic recipe of cabbage and salt.
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Storing sauerkraut
Firstly, when making your sauerkraut, use an airtight, sealable container such as a mason jar. This keeps out unwanted bacteria. Secondly, prepare your ingredients correctly before you start the process, reducing the chance of an error.
Once your sauerkraut is fermented, it can be canned, refrigerated, or frozen. If you're canning it, you'll need to heat it on the stove and place it in an airtight container with the cabbage fully submerged. Then, plunge the container into a large pot of boiling water and let it sit for 15-25 minutes. After drying it, it can be stored in your pantry for up to a year. However, the heating process kills the healthy, probiotic bacteria.
If you're storing your sauerkraut in the fridge, it will last for several months. Make sure the cabbage is fully submerged to keep it from drying out or developing mould.
You can also freeze sauerkraut, either in its original packaging or in a freezer bag or container. However, freezing affects the texture.
Store-bought sauerkraut will usually come with directions and an expiration date. It's best to follow these instructions, which will vary depending on whether the product is pasteurised or raw.
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Frequently asked questions
Yes, you can eat sauerkraut on keto. It is a low-carb food that fits the typical daily carb limit of 20-50 grams.
Sauerkraut is rich in fiber and probiotics, which can support gut health. It also contains essential vitamins and minerals, and its tangy flavor and crunchy texture can add a delightful twist to various dishes.
You can toss it into salads, layer it on top of meats, or simply enjoy it straight from the jar. You can also incorporate it into keto meals such as sauerkraut and paneer salad, or use it as a garnish or a snack.
For most people, sauerkraut is safe to consume in moderation on keto. However, individuals sensitive to histamines or those with certain gastrointestinal conditions may need to monitor their intake. It is also important to check for contamination before consuming sauerkraut.
