Sauerkraut On Keto: Approved Or Not?

Sauerkraut is a popular side dish, especially when paired with sausages. But is it keto-approved? Sauerkraut is made by fermenting cabbage, which results in a low-carb, high-fibre food that is ideal for a keto diet. In addition to being low in carbohydrates, sauerkraut is also a good source of probiotics, vitamins, and minerals, making it a nutritious and tasty addition to keto meals. However, when buying store-bought sauerkraut, it is important to check the ingredients list as some brands may add sugar to speed up the fermentation process, which can increase the carb count. Homemade sauerkraut, on the other hand, typically only requires cabbage and salt, making it a simple and keto-friendly option.

Sauerkraut is keto-friendly

Sauerkraut is made by fermenting cabbage. This process does not change the nutritional profile of the cabbage, so it remains a low-carb food. In fact, the fermentation process makes it an even better choice for those on the ketogenic diet.

One cup of sauerkraut contains 6 grams of carbohydrates and 4 grams of fibre. This means there are only 2 grams of net carbs in sauerkraut, making it a great food to include in a keto diet.

Sauerkraut is also a source of probiotics, as it is a fermented food. It can strengthen your immune system and improve digestion. It is also low in calories and high in fibre, which helps you stay fuller for longer.

When buying store-bought sauerkraut, be sure to read the ingredients label. Some recipes call for added sugar to speed up the fermentation process, which can increase the carb count. The best sauerkraut ingredients are simply cabbage and salt, but added caraway seeds for flavour are also fine. It is also important to buy refrigerated sauerkraut, as canned or jarred varieties have often been pasteurised and lack live probiotics.

If you want to get the probiotic benefits of sauerkraut, it is also easy to make your own at home. Simply shred one cup of cabbage, mix in a quarter teaspoon of salt, and place it in a mason jar. Cover the jar with a cloth and thread and allow it to ferment for at least three days before eating.

Carb count in sauerkraut

Sauerkraut is a low-carb food, making it keto-friendly. It is made by fermenting cabbage, which is naturally low in carbohydrates. In a one-cup serving of sauerkraut, there are 6.1 grams of total carbs, 2 grams of net carbs, and 1.3 grams of protein. The fermentation process does not change the carb count, so sauerkraut is a great choice for those on a ketogenic diet.

However, it is important to note that some pre-made sauerkraut brands may add sugar, which can increase the carb count. Therefore, it is best to check the ingredients and opt for products that only contain cabbage and salt, with perhaps some caraway seeds for flavour.

Additionally, the type of cabbage used can also affect the carb count. For example, a cup of shredded green cabbage has 4.06 grams of carbs, while a cup of shredded red cabbage has 5.6 grams of carbs.

When counting carbs, it is also essential to consider the serving size. A typical serving size for sauerkraut is around 2 tablespoons, which contain 1.3 grams of total carbs and 0.2 grams of net carbs.

Overall, sauerkraut is a low-carb food that can be enjoyed as part of a keto diet. Its fermentation process and nutritional profile make it a healthy and tasty addition to meals.

Fermentation makes it healthier

Fermentation makes sauerkraut even healthier. The process involves microorganisms living on the cabbage, which digest its natural sugars and turn them into organic acids and carbon dioxide. This creates probiotics, or good bacteria, which are beneficial to gut health.

Probiotics make food more digestible, so the body can absorb more of the vitamins and minerals present in the food. In the case of sauerkraut, this means it is more nutritious than raw cabbage.

Sauerkraut is a source of lactic acid bacteria, which may help support the immune system and reduce inflammation. It is also rich in vitamins C, E, and K, as well as the plant compound kaempferol. In lab-based studies, kaempferol has been found to protect against oxidative damage by removing free radicals, which are unstable and highly reactive molecules that can cause inflammation.

Fermentation also creates conditions that promote the growth of beneficial probiotics, or bacteria that provide powerful health benefits. These include reducing the constipation, bloating, and diarrhea linked to conditions like Crohn’s disease.

Store-bought vs homemade

Sauerkraut is keto-friendly, but when it comes to store-bought vs homemade, there are a few things to consider. Firstly, most store-bought sauerkraut is canned and has been pasteurized, which destroys the active probiotics that make sauerkraut so nutritious. Therefore, if you're looking to buy sauerkraut, it's best to opt for refrigerated sauerkraut in bags or pouches, rather than canned or jarred varieties. You should also avoid sauerkraut with added vinegar, sugar, or preservatives, as these can affect the flavour and nutritional content.

That being said, making your own sauerkraut is easy and affordable, and it ensures you know exactly what's going into it. All you need is a medium green cabbage, a tablespoon of non-iodized salt, and a 1-quart jar for storage. Simply shred the cabbage, massage in the salt until a brine forms, pack it into your jar, and pour in the remaining brine to remove any air pockets. Keep the jar sealed tight and store it at room temperature out of direct sunlight for anywhere from one week to four weeks before sampling your creation.

While it may be more convenient to buy sauerkraut from the store, making it yourself guarantees a fresh, crisp, and probiotic-rich product. Plus, you can control the amount of sodium and ensure there are no unwanted additives. However, whether you buy it or make it yourself, remember not to cook your sauerkraut, as this will kill the beneficial probiotics.

Sauerkraut recipes

Sauerkraut is a tasty and healthy addition to your meals. It is also simple to make at home and can be stored for a long time. Here are some recipes to get you started:

Homemade Sauerkraut

This recipe is simple and only requires two ingredients: white cabbage and salt. You can also add bay leaves, caraway seeds, and juniper berries for extra flavour.

Ingredients:

• 1 medium head of white cabbage (outer leaves removed)
• 1 tablespoon of sea salt or Himalayan salt (1-1.5% of the weight of the cabbage)
• A few bay leaves (optional)
• 1/2 teaspoon of caraway seeds (optional)

Instructions:

• Remove the outer leaves of the cabbage and cut it into quarters. Trim out the core and slice each quarter into very thin ribbons.
• Transfer the sliced cabbage to a large mixing bowl and add the salt. Wash your hands and then massage/knead the cabbage for 5-10 minutes. The cabbage will release liquid.
• Pack the cabbage into a clean, sterilised mason jar and pour the liquid on top. Use your fist or a pestle to push down the cabbage so that it is submerged in the liquid.
• Add the bay leaves, caraway seeds, and juniper berries (if using). You can weigh down the cabbage with clean stones to keep it submerged.
• Cover the jar with a clean cloth or plastic wrap and secure it with a rubber band.
• Ferment the cabbage for 3 to 10 days in a cool place (65°F to 79°F). Keep the jar away from direct sunlight and press down the cabbage at least twice a day.
• Taste the sauerkraut after 3 days and ferment for longer if desired. Once you are happy with the taste, screw on the cap and refrigerate.
• For more beneficial bacteria, you can continue fermenting the sauerkraut in the refrigerator for 14-21 days.

Keto Reuben Casserole

This recipe combines corned beef, Swiss cheese, and sauerkraut for a delicious and comforting keto-friendly meal.

Ingredients:

• Corned beef
• Swiss cheese
• Sauerkraut

Instructions:

Combine the ingredients in a casserole dish and bake until heated through and melted together.

Kielbasa Sausage and Sauerkraut

This is a simple and tasty keto-friendly meal that can be prepared in a slow cooker.

Ingredients:

• Kielbasa sausage
• Sauerkraut

Instructions:

• Place the ingredients in a slow cooker and cook on low for several hours.
• Serve the sausage with a side of sauerkraut.

Beer-Glazed Brats and Sauerkraut

This recipe combines the flavours of beer, sauerkraut, and bratwurst sausages for a delicious and hearty meal.

Ingredients:

• Bratwurst sausages
• Beer
• Sauerkraut
• Onion
• Mustard

Instructions:

• Cook the bratwurst sausages in a pan or on a grill.
• In a separate pan, combine the beer, sauerkraut, onion, and mustard. Simmer until the liquid reduces and the sauerkraut is heated through.
• Serve the bratwurst sausages with the beer-glazed sauerkraut on the side.

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