The keto diet, which emphasizes eating low-carb, high-fat foods, has increased people's interest in finding out how many carbs are in different foods, thus enabling them to choose wisely in their food selections along their keto journey.
One such food item that raises questions is sauerkraut.
Sauerkraut, with its distinct tangy flavor and centuries-old history, is a popular side dish for a variety of cuisines. The delicious flavor of sauerkraut brings out the best in any cuisine, whether it's used as a condiment, a side dish, or a main ingredient.
Does sauerkraut fit into a ketogenic diet? Are fermented foods good for keto? Don't worry we have got you covered.
In this guide we will discuss all of your questions about sauerkraut — Is Sauerkraut Keto? Carbs in Sauerkraut, health benefits of Sauerkraut, and best Keto Sauerkraut brands to buy.
Is Sauerkraut Keto Friendly?
Yes, sauerkraut is keto-friendly. Cabbage, which sauerkraut is made from, can be eaten on a ketogenic diet. Cabbage is mostly made up of fiber and water and contains very little net carbs, making it a keto-friendly food
Similar to cabbage, sauerkraut also has a low-carb content, making it suitable for a low carb diet. Sauerkraut is ideal for complying with low-carb macros.
The main ingredients in sauerkraut are just cabbage & salt, but you may also find caraway seeds for taste. Just be aware that some store-bought sauerkraut may contain added sugars, which will raise its carb content.
Carbs In Sauerkraut
One cup of sauerkraut contains 6 grams of total carbs and 4.1 grams of dietary fiber, resulting in 1.9 grams of net carbs.
What Is Sauerkraut?
Fermented cabbage is known as sauerkraut or sour cabbage. This tangy and tasty side dish is made by fermenting finely chopped or shredded raw cabbage with salt and spices.
Lactic acid, which is produced by bacteria and yeast during fermentation, is what gives sauerkraut its distinctively sour flavor. Sauerkraut tastes great on its own, on sandwiches, with bratwurst, in a bowl of soup, or with a dish of lentils - the possibilities are endless.
In Germany, this fermented veggie dish is one of the most famous foods in the nation. However, this dish did not originate in Germany. The fermentation of vegetables, including cabbage, traces back to China about 2,000 years ago.
The Tartars brought it to Europe. It was originally used mostly in Central and Eastern European cuisines, but it eventually made its way to other countries like France and the Netherlands.
This fermented food is consumed by people all over the world because of its distinct flavor, longer shelf life, and many health benefits.
Nutritional Information Of Sauerkraut
Sauerkraut is not only tasty but also offers various nutritional benefits. Here's the estimated nutritional information for 1 cup (142 grams) of sauerkraut:
- Calories: 27
- Protein: 1.3 grams
- Carbohydrates: 6 g
- Dietary Fiber: 4.1 grams
- Sugars: 2.5 grams *(natural sugars)
- Fat: 0.2 grams
- Sodium: 439 milligrams (sodium content can vary based on preparation and brand; it's usually quite high due to the fermentation process)
- Vitamin C: Approximately 34% of the Daily Value (DV)
- Iron: Approximately 11% of the DV
- Calcium: Approximately 4% of the DV
Please keep in mind that the nutritional content may differ slightly depending on the brand and method of preparation.
In addition to being low in calories, sauerkraut is a good source of fiber, vitamins (such as vitamin C and vitamin K), and various minerals.
Additionally, it is a rich source of probiotics, which are good bacteria that promote gut health.
Due to its high sodium content, however, it should be consumed in moderation, particularly by those who must watch sodium intake for health conditions such as hypertension (high blood pressure).
Health Benefits Of Sauerkraut
The fermentation process creates the right conditions for the growth of beneficial probiotics and leads to its numerous health benefits.
- Gut Health: The fermentation process of the cabbage produces an environment that encourages the growth of beneficial probiotics, much like kefir and yogurt. Probiotics are beneficial bacteria for the gut that improve digestion and aid in the absorption of particular nutrients, including iron, calcium, and zinc, as well as essential vitamins, such as B12.
- Healthy Immune System: The probiotics found in sauerkraut play a defensive role as well, acting as the body's first line of defense against toxins and harmful bacteria. They can improve, balance, and restore the gut microbiome following antibiotic use.
- Brain health: In addition to supporting healthy gut flora, sauerkraut may improve your body's absorption of minerals that are linked to mood. These two benefits support the maintenance of brain health and stress reduction. Your gut health can also affect your mood.
- Assist in Weight Loss: Consuming sauerkraut on a regular basis may assist in weight loss and management. That's in part because sauerkraut has a high fiber content and low-calorie count, similar to most vegetables. Diets high in fiber make you feel fuller for a longer time, which may encourage you to naturally consume fewer calories each day. The probiotics in sauerkraut may also help you lose weight by supporting gut health and releasing appetite-regulating hormones.
- May prevent Cancer: Additionally, studies conducted by scientists suggest that the juice of sauerkraut and cabbage may have anticancer properties. They arrived at that conclusion because, in certain individuals, it can result in a decrease in the expression of the genes that cause cancer.
Furthermore, sauerkraut has a lot of sodium, which is important if you're following a low-carb diet. An electrolyte imbalance can be avoided by consuming adequate salt or sodium in the early phases of your ketogenic diet.
This can also reduce keto flu symptoms. So, including sauerkraut in your diet is a great idea irrespective of whether or not you're following a ketogenic diet.
Ways To Include Sauerkraut In Your Keto Diet
There are lots of different ways to include sauerkraut in your keto diet, such as:
- Eat it with sausages or meatballs
- Add it to soups
- Mix it in casseroles
- Have it with keto egg salad
- As a topping on a salad
- Pair it with slices of avocado
- Add sauerkraut to your meatloaf mixture or corned beef
- Bake pork chops in sauerkraut
- Serve it with lentils
Best Keto Sauerkraut Brands To Buy
Sauerkraut is widely available in most supermarkets, but not all varieties are the same. Avoid products that have been pasteurized (this process destroys the probiotics) or that contain preservatives and added sugars.
Here is a list of some best keto sauerkraut brands to buy:
- Gap View Homestead Raw Sauerkraut - Handmade using their own farm-grown organic cabbage. Not pasteurized, with no added sugar. Cabbage and salt, that's all.
- Bubbies Sauerkraut - No sugar, no GMOs, no vinegar. Simply cabbage, salt, and water.
- Wise Goat Raw Organic Sauerkraut - Organic cabbage, organic caraway seeds and salt.
- Oregon Brineworks Raw Sauerkraut - Organic green cabbage and pink Himalayan salt.
- Madge's Rueben Sauerkraut - Raw unpastuerized - Cabbage, salt, and caraway seeds.
FAQs
Are Fermented Foods Good For Keto?
Yes, adding fermented foods to a ketogenic diet can be good. Fermented foods such as plain, unsweetened kefir and yogurt, sauerkraut, and kimchi are low in carbs and high in fat, and they contain good probiotics.
This makes them compatible with the low-carb, high-fat intake of a keto diet. Probiotics have the potential to improve digestion and gut health, both of which are critical for overall health.
As with all store bought products, it is important to read labels and become familiar with the nutritional information of any specific fermented food brands. Some might have higher carb counts or added sugars, which could interfere with ketosis if eaten in excess.
Is Sauerkraut Good For Weight Loss?
Yes, sauerkraut can help you lose weight because it is high in fiber and low in calories. Fiber helps you feel full between meals, allowing you to resist cravings. Probiotics found in sauerkraut help with weight loss as well.
Is Sauerkraut A Probiotic?
Yes, sauerkraut is an incredibly great source of probiotics—some sources claim that a single serving size contains up to 10 trillion bacteria.
Is Store Bought Sauerkraut Healthy?
Yes. Store-bought sauerkraut can be a healthy and perfect addition to your diet, but there are some factors to consider.
Most brands make sauerkraut in the traditional manner, with not many extra ingredients. However, there are a lot of specialty brands that might try to add their own unique touch.
Most brands are pasteurized which kills the good stuff. Also, there are some that are high in added sugars.
Check the nutrition label of the brand you want to buy to be sure.
Keto Sauerkraut Recipes
Instant Pot Pork and Sauerkraut - the pork is tender enough you can shred it with a fork, and the sauerkraut is simmered in a pork broth seasoned with paprika, caraway and bay leaves. So so good!
Keto Reuben Casserole - combines all the wonderful elements of a Reuben sandwich except the bread.
Keto Sausage Sauerkraut Balls - these family friendly little sausage balls are loaded with protein and are packed with flavor!
Bottom Line!
Sauerkraut is keto-friendly, and also extremely healthy due to the abundance of probiotics it contains.
If you're going to buy sauerkraut from the store, read the ingredients carefully to make sure it doesn't have any added sugars. Ideally, the only ingredients in sauerkraut would be cabbage and salt.
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