Are Pickles Good For Weight Loss? Here’s Everything You Need To Know


In ancient times, when there were no refrigerators and deep freezers, the idea behind making pickles was to preserve food for a long time. However, with time, it became a savory food item all over the world, and people started loving it as one of the sides on their dining tables. As there are countless varieties of pickles, which are made with healthy spices, they help maintain good health and mind and help lose weight as well.

Pickles aren’t just a mouthwatering side on your table but a complete package of nutrients and health. For instance, Indian pickles particularly consist of a lot of ingredients such as turmeric, mustard oil, mints, cumin, salt, fenugreek, and other spices. Moreover, some consider pickles helpful in losing weight, but there are some doubts and confusion about it.

So, let’s find out if it is true that pickles are good for weight loss by moving further into this article.

Are Pickles Helpful For Losing Weight?


Pickles are made with various ingredients, from spices to salts and oils. Thus, there are a lot of chemical reactions going on inside the jar to give you mouthwatering pickles. The variety of spices present in pickles is considered to help burn the body’s fat. Besides, though pickles are high in nutrients, they are low in calories, whereas a medium-sized salty pickle may contain just 5 to 10 calories. Due to being a super calorie-deficient option, pickles are perfect to pair with a healthy diet if you are on a journey to weight loss.

Moreover, the ingredients in pickles, such as turmeric, chili, fenugreek, and cumin, are considered good for managing weight. Apart from this, the fiber in this fermented food makes you feel fuller for a longer time, which can contribute to your weight loss. In addition, cucumber pickles in Western countries have a high amount of water, which can also make you full for a long time. Also, pickles help regulate blood sugar levels, which can ultimately reduce hunger and control your appetite.

Furthermore, the vinegar used to make pickles may also aid in weight loss. It is the acetic acid vinegar that gives pickles their savory flavor. In July 2016, a research report on animals was published in Critical Reviews in Food Science and Nutrition; it showed that the rats fed with acetic acid were more resistant to obesity than the rats who were not given acetic acid food.

So, yes, pickles can help you with weight loss, but you should also keep in mind that you cannot fully depend on pickles for weight loss. Maintaining a healthy weight requires a balanced diet, and that covers a wide range of fruits and vegetables.

Health Benefits Of Having Pickles

Pickles contain various nutritional elements such as Vitamin K, Vitamin A, sodium, and probiotics, which makes them beneficial for good health. Weight loss is only the tip of the iceberg; if we dive deeper into the jar of mouthwatering salty and tangy pickles, we can find a lot of nutritional content inside.

The fermentation process of pickles consists of salt and sometimes sugar, which are key ingredients for the formation of lactic acid. Thus, lactic acid provides a favorable environment for good bacteria to thrive. Hence, pickles are nestled with probiotics. Moreover, probiotics and good bacteria are considered to be linked with our mental conditions. Thus, consuming pickles on every day diet can help manage stress, anxiety, and depression.

Furthermore, pickles have a good amount of sodium content as the fermentation process includes a high amount of salt. This can be a concern for some because high sodium can not only impact their weight loss efforts but also increase their blood pressure. However, today, there are hundreds of options for pickles that have the usual nutrient benefits without a high amount of salt. So, if you are having pickles that are made with green vegetables or highly nutritious fruits, then it may regulate your blood pressure and sugar level as well.

Adding Pickles To Your Weight Loss Diet

Pickles are not just incredibly low in calories and high in nutrients. The spices present in pickles aid in the breakdown of lipids in the body. Including pickles in your diet can smoothen your efforts toward weight loss. Also, the tangy and salty pickles can enhance the flavor and spiciness of healthy meals that are just too boring.

There are tons of ways by which you can add pickles to your diet. For instance, if it is Western-style, then you can have cucumber pickle made with just salt and water, then you can have it in your healthy sandwiches, salads, wraps, and many more. In another case, if it is a traditional Indian-style pickle made with spices and oil, then you can simply have it as a side with your meal or spread it over chapatis and flatbreads to enjoy the wholesome, savory flavors.

Condition In Which You Should Avoid Pickles

No doubt, pickles are great for health and have good nutritional content. Their savory flavors and species can make any boring meal a delicious one. However, in some cases, you cannot have pickles, such as;

  • Anyone going through heart, kidney, or liver problems should avoid pickles.
  • If you are diagnosed with prehypertension or hypertension, pickles contain a high amount of salt, which increases blood pressure. 
  • Moreover, if you are on medications and or have any ongoing medical treatments, having pickles is not recommended as their acidic nature and high salt content can impact the effect of medications. 
  • In addition, as we learned how pickles promote weight loss due to their low calorie and spices, a person trying to bulk up and gain muscle should avoid pickles.

Final Verdict – Enjoy Pickles For Weight Loss

Yes, pickles, with their spices, acetic acid, fiber, and other ingredients, can aid in weight loss. Besides, its nutritional content makes it even more impeccable to have with our meals. Fermented food has come a long way from being a process of preserving food to becoming a savory and mouthwatering food item on our plates.

However, you should keep in mind that you must not fully depend on it for weight loss as the excessive consumption of pickles may give negative signs. Have a balanced, low-calorie diet, exercise regularly, and practice yoga for healthy and good weight loss.

Dr. Jun Ren is a dedicated and experienced registered dietitian and nutritionist who is committed to helping people achieve their health goals through personalized nutrition plans. With a passion for promoting healthy eating habits and preventing chronic diseases, Dr. Ren has been able to assist numerous clients in improving their overall quality of life.

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