3 Reasons Why Eating Pickles May Help You Lose Weight

Pickles, usually cucumbers preserved in brine or vinegar, can be a great low-calorie snack option if you’re looking to manage your weight. However, they are not a miracle solution: their impact on weight loss is modest, and their high sodium content and lack of fiber could reduce their benefits.

Pickles are mostly water, so they have a low energy density, in other words, they contain few calories for their size. Dill or sweet pickle spears contain between 6 and 20 calories each. This means they can help you satisfy your snack cravings while still meeting your daily calorie goal for weight loss.

Some pickles are made with a simple vinegar brine. But others are fermented, meaning bacteria, yeast, or other microorganisms are added to create acid and gas. The microbes in fermented pickles may support gut health.

A 2020 study found that regular consumption of fermented foods can help improve your gut microbiome. A healthier gut microbiome has been linked to a lower risk of obesity, although direct evidence of the effect of pickles on weight loss is limited.

Traditional unsweetened dill pickles often contain very few carbs (less than 1 gram of carbs per spear) and almost no fat or protein. This may make it a suitable snack option for people following low-carb diets, which can lead to weight loss.

While pickles can be a wise snack choice, there are a few caveats to keep in mind:

• High sodium content: A single dill pickle spear can contain about 330 milligrams of sodium. That’s about 160 milligrams for a sweet pickle of about the same size. High sodium intake can lead to water retention and high blood pressure, which can put a strain on your overall metabolic health.
• Not all pickles are fermented or probiotic: Many pickles are prepared with vinegar or are pasteurized (a process by which disease-causing microorganisms are killed), so they do not contain any probiotic bacteria that can help improve your gut health.
• Limited nutritional density: Pickles provide small amounts of some nutrients, including vitamin K. But in general, their macronutrient and micronutrient content is insufficient compared to whole vegetables or other foods rich in protein and fiber. Counting on a lot to snack on can leave gaps in your diet.
• Possible digestive discomfort: Research has shown that high sodium intake can lead to bloating. So, eating too many pickles could cause uncomfortable gastrointestinal effects in some people.

If you want to incorporate pickles into your weight management regime, here are some practical tips:

• Choose low-sodium varieties: Check the label and select pickles with less sodium per serving. A small spear of reduced sodium dill pickle contains about 6 milligrams of salt, hundreds of mg less than traditional dill pickles.
• Opt for fermented pickles: If you want to improve your gut health, choose pickles that are fermented or contain live cultures. They are usually found in the refrigerated section of the produce section of grocery stores.
• Choose pickles over high-calorie crunchy snacks: If you’re craving crunch and flavor, opt for pickles instead of snacks like chips, crackers or dips. Pickle chips also pair well with carrots and hummus for a healthy snack.
• Accompany it with nutrient-rich foods: A few pickle spears are perfect for flavor. However, for a balanced snack or meal, pair them with protein, fiber-rich foods, and healthy fats. A lettuce wrap with pickles, cheese, and lunch meats is an option to try.
• Stay hydrated and watch your sodium intake: Since pickles are salty, be sure to drink enough water and monitor your total daily sodium intake, especially if you have high blood pressure or kidney problems.