Sauerkraut is a low-calorie food that can aid in weight loss. One cup of undrained sauerkraut, including both solid and liquid, canned, contains only 45 calories.
Beyond being low in calories, sauerkraut is also rich in vitamins C and K. It is a good source of fiber and promotes digestion and gut health.
In this article, we'll explore why sauerkraut is a healthy addition to your diet, its potential anti-cancer properties, and how to choose the right type when buying. We'll also discuss some cautions to consider for certain groups.
Sauerkraut: A Low-Calorie Food for Weight Loss
Sauerkraut is a low-calorie food that can aid in weight loss. It is also a filling and satisfying addition to meals. One serving of sauerkraut contains only 13 calories, making it an easy choice for those on a calorie-controlled diet. The high fiber and low-fat content in sauerkraut can also promote feelings of fullness and help reduce overall calorie intake.
Rich in Vitamins C and K
In addition to being low in calories, sauerkraut is rich in nutrients like vitamins C and K. One serving of sauerkraut contains 35% of the recommended daily intake of vitamin C and 23% of vitamin K. Vitamin C is a powerful antioxidant that helps protect cells from damage caused by free radicals. Vitamin K plays an important role in blood clotting and bone health.
Sauerkraut is a probiotic food that promotes digestion and gut health. Probiotics are beneficial bacteria that live in the gut, and consuming them can help maintain a healthy balance of bacteria. The fermentation process involved in making sauerkraut creates lactic acid bacteria, which are a type of probiotic. These bacteria can help prevent or treat diarrhea, irritable bowel syndrome, and other digestive issues.
Reduced Risk of Chronic Diseases
Sauerkraut is rich in antioxidants like vitamin C, which can help protect cells from damage caused by free radicals. Research has shown that consuming fermented foods like sauerkraut can reduce the risk of chronic diseases like heart disease, type 2 diabetes, and certain types of cancer.
Aids in Blood Sugar Control
Sauerkraut's low glycemic index makes it an ideal food for blood sugar management. The glycemic index (GI) is a measure of how quickly a food raises blood sugar levels. Foods with a high GI can cause blood sugar to spike and then crash, leading to feelings of hunger and fatigue. Sauerkraut has a low GI, meaning it releases glucose slowly into the bloodstream and can help regulate blood sugar levels.
Potential Anti-Cancer Properties
Sauerkraut contains compounds called glucosinolates, which can have potential anti-cancer properties. These compounds are broken down into other substances called isothiocyanates, which have been shown to inhibit the growth of cancer cells in test-tube studies. However, more research is needed to determine if these potential anti-cancer effects translate to humans.
Low in Fat, High in Fiber
Sauerkraut is low in fat and high in fiber, making it a healthy addition to any diet. One serving of sauerkraut contains 2 grams of fiber, which is 8% of the recommended daily intake. Fiber is important for digestive health and can also help regulate cholesterol levels, blood sugar levels, and promote feelings of fullness.
Versatile Ingredient in Various Dishes
Sauerkraut can be used in a variety of dishes, from salads to sandwiches to soups. Its tangy, sour flavor adds a unique taste to any meal. Here are a few ideas for incorporating sauerkraut into your diet: - Add sauerkraut to a grilled cheese sandwich for a tangy twist
- Top off a salad with sauerkraut for added crunch and flavor
- Make a hearty soup with sauerkraut, sausage, and potatoes for a comforting meal.
Choosing the Right Type of Sauerkraut
When buying sauerkraut, it's important to read labels and choose a product that is low in sodium. Some sauerkraut products can be high in sodium or contain additives like preservatives or sugar. Look for a product that contains only cabbage, salt, and water.
Cautions to Consider for Certain Groups
While sauerkraut is generally safe for most people to consume, there are some cautions to consider. Individuals who are allergic to cabbage or other cruciferous vegetables like broccoli or cauliflower should avoid sauerkraut. Those with gastrointestinal issues like inflammatory bowel disease (IBD) or irritable bowel syndrome (IBS) may also want to consider limiting their intake of sauerkraut, as it can exacerbate symptoms.
Adding sauerkraut to your diet can benefit your overall health and wellness. Its low-calorie, high-fiber content make it an ideal food for weight loss and digestion. Plus, its potential anti-cancer properties and ability to reduce the risk of chronic diseases make it a protective food against illness.
5 FAQ About Canned Sauerkraut
What is canned sauerkraut?
Canned sauerkraut is a preserved form of sauerkraut, which is made by fermenting shredded cabbage with salt. The canned version is cooked and preserved in brine, which gives it a longer shelf life.
Is canned sauerkraut healthy?
Yes, canned sauerkraut can be very healthy as it is low in calories and fat, high in fiber, and contains vitamins C and K, as well as folate. Additionally, the fermentation process creates probiotics that can improve digestive health.
How can I use canned sauerkraut?
Canned sauerkraut can be used in a variety of dishes, including as a topping for hot dogs or sausages, mixed into salads, or as a side dish for meats. It can also be used in soups and stews, or as a component of dishes like pierogies or Reuben sandwiches.
What is the shelf life of canned sauerkraut?
Canned sauerkraut can have a shelf life of up to two years, so long as the can remains unopened and stored in a cool, dark place. Once opened, sauerkraut should be kept in the refrigerator and consumed within a week or two.
Are there any downsides to canned sauerkraut?
One potential downside to canned sauerkraut is that it can be high in sodium, with some brands containing up to 20% of the recommended daily value in a single serving. Additionally, some people may find that the taste or texture of canned sauerkraut is not as desirable as fresh or homemade versions.