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Oct 10, 2023 · Fermented foods also increase the bioavailability of a selection of vitamins and minerals, including some B vitamins, zinc and magnesium. Additionally, fermented foods enhance amino acid status in protein-rich foods. In this way, fermentation can help to bring an incomplete protein closer to “completion.”. The fermentation process enhances ...
- Overview
- Rich in nutrients
- May offer certain health benefits
- Possible downsides
- The bottom line
Pickled beets are a convenient alternative to fresh beets.
They’re rich in nutrients and offer many of the same health benefits as their fresh counterparts but have a much longer shelf life.
However, pickled beets can also be high in salt and sugar, so you may wonder whether they’re truly good for you.
This article discusses the pros and cons of eating pickled beets.
Beets are a root vegetable that’s often pickled.
Though pickling causes a small loss of nutrients, pickled beets remain a rich source of vitamins and minerals. Just 3.5 ounces (100 grams) provide (1, 2):
•Calories: 65
•Protein: less than 1 gram
•Fat: less than 1 gram
•Carbs: 16 grams
May boost heart health
Pickled beets are naturally rich in nitrates, which your body converts into nitric oxide. This molecule helps blood vessels dilate, which protects against high blood pressure (8). Research suggests that beet products can lower blood pressure by up to 10 mm Hg. However, this effect likely only lasts a few hours, so you need to eat nitrate rich-foods regularly to prolong this effect (15, 16). Nitrates may also preserve endothelial function. The endothelium is a thin membrane lining the inside of your blood vessels that helps regulate blood clotting and immune function (8, 17).
May improve digestion
In pickled beets made through natural fermentation, the healthy bacteria on beets’ skin break down their sugars over several days. Fermented pickled beets are rich in healthy bacteria called probiotics, which improve your digestion by making it easier for your body to break down foods and absorb their nutrients (18, 19). Probiotics may also protect against toxins and harmful bacteria, as well as reduce gas, constipation, and bloating. What’s more, they may relieve symptoms of gut disorders like inflammatory bowel disease (IBD), ulcerative colitis, and Crohn’s disease (19).
May improve physical performance
The nitrates in pickled beets may improve athletic ability by boosting your muscles’ power and performance (11). Some studies suggest that beetroot juice increases performance on timed endurance or high intensity exercise by around 3% (11). However, these effects appear strongest in untrained individuals and are typically observed with beetroot juice, not pickled beets. It’s unclear how many pickled beets you’d have to eat to see the same effects.
Depending on how they’re made, some varieties of pickled beets may pack salt and added sugars (23, 24).
Research links excess sugar and salt intake to poor health and an increased risk of illnesses like heart disease and type 2 diabetes. Therefore, it’s best to read labels carefully and pick varieties with little or no added sugar or salt, whenever possible (25, 26).
Beets are also rich in oxalates — compounds that may reduce nutrient absorption and promote kidney stones. Therefore, people predisposed to kidney stones may want to limit their intake (8).
Though pickled beets may turn your urine pink or red, this side effect is harmless (8).
summary
Some varieties of pickled beets may harbor large amounts of added sugars or salts, so it’s best to check ingredient lists. These types are best avoided.
Pickled beets are popular on salads or as a side or snack.
These naturally sweet root veggies may have a number of health benefits, including improved digestion, physical performance, blood sugar levels, and heart health.
Jul 20, 2022 · Preserves and sometimes enhances the enzyme content of the vegetables. Produces the bioavailability of various vitamins and nutrients. Improves the digestibility of both the vegetables being preserved and the foods consumed along with them. These same nutritional benefits are produced when making naturally fermented sauerkraut.
In a nutshell, not all fermented foods are pickled and not all pickles are fermented. In other words, foods that are pickled are those that have been preserved in an acidic medium. In the case of various types of supermarket pickles on the shelf, the pickling comes from vinegar. These vegetables, however, are not fermented (even though vinegar ...
Sep 1, 2022 · Nutrients per Serving. A half-cup of pickled beets contains: Calories: 55. Protein: 0 grams. Carbohydrates: 14 grams. Fiber: Less than 1 gram. Sugar: 9 grams. Pickled beets also contain small ...
May 11, 2021 · This process involves converting the sugar in food to alcohol. This differs from pickling as the foods are not submerged in a salty, acidic brine. The most popular fermented items include wine, vinegar, beer, and sauerkraut. Like pickling, there are several ways to ferment foods:
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Apr 30, 2024 · Also known as gari in Japan, pickled ginger—which is sweet and slightly spicy–is often served with sushi. Ginger is a great addition to your diet—it’s packed with anti-inflammatory compounds, antioxidants, and vitamins, including vitamin C and vitamin B6. Ginger is usually pickled with rice vinegar, but it can be fermented, too.
