As the summer harvests yield bountiful amounts of zucchini, squash, cucumbers and tomatoes, it's tempting to take on a pickling hobby. However, to properly pickle foods, you need a pickling liquid made of vinegar or brine and, in both cases, lots of salt for preservation and flavor.
Since many of us are advised to eat less sodium for a heart-healthy diet, you might be wondering: Are pickles good for you or salt shockers? Registered dietitians share what you need to know about the pros and cons of pickled foods and how to enjoy them.
THE BENEFITS OF PICKLED FOODS
"Pickles are low in calories, fat-free and also impart some nutrients from the whole foods they're made with," says Tamar Samuels, RD. For example, pickled cucumbers are a good source of vitamin K, a key micronutrient for blood clotting and bone health, and kimchi (aka Korean-style pickled cabbage) is also a great source of vitamins C and K, folate and riboflavin.
Pickled foods fermented in a salty solution for several weeks like traditional dill pickles or sauerkraut are also an excellent source of probiotics. These "good" bacteria help support a healthy gut and immune system and are even linked to weight loss and cognitive health.
Moreover, for endurance athletes, the sodium could be helpful as some small studies show it can help reduce muscle cramps.
THE ISSUE OF SODIUM
One big downside to eating pickled foods is they tend to be high in sodium, says Samantha Cochrane, a registered dietician at the Ohio State University Wexner Medical Center. One medium sour pickle contains 786 milligrams of sodium — nearly 1/3 of the daily recommended sodium intake for most adults (no more than 2,300 milligrams), per the American Heart Association. As such, if you have a chronic health condition like high blood pressure, heart disease or kidney disease, or you're at risk for developing stomach cancer, your doctor may suggest you reduce or avoid high-sodium foods including pickles.
Another con is pickled foods can cause bloating due to the high-sodium content, which encourages water retention. If you're sensitive to pickled foods or need to watch your sodium content, you can always cut back on portion size and watch your overall sodium intake for the day by tracking it in an app like MyFitnessPal.
HOW TO PREP AND EAT PICKLED FOODS
Pickling freshly harvested fruits and vegetables is a great way to add flavor, crunch and variety to your plate. "The most important thing to consider when pickling foods at home is food safety," says Cochrane. To avoid foodborne illness, follow recipes exactly and use proper canning practices to prevent the potential growth of harmful bacteria.
For quick pickles, which are ready to eat as soon as they've chilled, bring a mixture of equal parts vinegar and water with salt and spices (like garlic cloves and whole peppercorns for a nice kick) to a boil, pour the mixture over your veggies and refrigerate them in a tightly-covered container like a Mason jar, says Samuels. Then, make sure to eat them within two weeks, per the Center for Food Safety. If you're interested in making fermented pickles, follow this guide.
THE BOTTOM LINE
"As long as your diet doesn't bar high-sodium foods, it is possible to enjoy pickled foods in moderation as part of a balanced diet," says Cochrane. To keep portion sizes in check, try them as a snack, side or condiment to spice up healthy meals. Try chicken tacos with pickled onions, banh mi sandwiches with pickled carrots, a stir-fry with kimchi, or the classic: a burger with a whole-grain bun and pickles.
Our favorite murder mystery is returning for another season! Only Murders in the Building, which stars Martin Short, Selena Gomez, and Steve Martin, is Hulu's most-watched original comedy — and season three was the platform's most-streamed original project this year. It looks like Arconiacs really.
Our favorite murder mystery is returning for another season! Only Murders in the Building, which stars Martin Short, Selena Gomez, and Steve Martin, is Hulu's
Our favorite murder mystery is returning for another season! Only Murders in the Building, which stars Martin Short, Selena Gomez, and Steve Martin.
Our favorite murder mystery is returning for another season! Only Murders in the Building, which stars Martin Short, Selena Gomez, and Steve Martin, is Hulu's most-watched.
Our favorite murder mystery is returning for another season! Only Murders in the Building, which stars Martin Short, Selena Gomez, and Steve Martin, is Hulu's most-watched.
The Great Report
2020 Global Report Sheet
Actress, reality star and entrepreneur Reginae Carter has demonstrated that she isn't afraid to speak her mind on a wide range of subjects, including dating and relationships.
In the past, the reason why Carter, the daughter of Dwayne "Lil Wayne" Carter and Toya Johnson-Rushing, has been vocal stems from her numerous high-profile unions—the 24-year-old previously dated rapper YFN Lucci on and off from 2018 to 2021. In recent years, Carter has been romantically linked to YouTuber Armon Warren.
To date, the current status of her relationship with Warren is unclear because Carter has since removed what appears to be all the posts, including the singer, on social media. Despite that, Carter was open to discussing dating and the topic of placeholding when she recently sat down with Revolt's Black Girls Stuff hosts.
According to Goalcast, a placeholder occurs when an individual non-exclusively dates someone for an extended period as they "wait for the one." In the May interview, Carter shared her insights on celebrity relationships and why she refuses to settle.
Reginae On Relationships
During the conversation, Carter shared that many people view placeholding as a way that benefits one person.
The Boxed In star claimed that despite the difference of opinion, she considers it beneficial for both parties in terms of celebrity dating because the couple could be placed holding each other for a come-up.
"Some people are looking at placeholding as if like you know you're benefiting off of them or they benefit off of you. Like, say, many celebrity relationships, I feel like they placehold each other to get up or get on top or clout chase," she said.
However, Carter added how "industry relationships" could be detrimental to the person being used as a placeholder. Carter revealed that the individual being used may feel like their time was wasted.
"It's a lot of industry relationships where they go to the 'it' girls when it's probably like a girl they've been messing with for a long time," she stated. "That girl may feel like, 'Damn, I was placeholding, just for you to go get a more lit b--h.'"
Reginae On Being A Placeholder And Not Settling In Relationships
As the discussion transitioned to if she ever had someone in a placeholder position, Carter said that because she is "a fairy tale lover," the only people she has been romantically linked to are those she considered special.
"I don't think I placehold. I'm like a fairy tale lover, and I just love. So I feel if you ever came close to even getting a place to hold, I guess, you are really something," she explained.
When the topic of men having placeholders out of fear of being alone came up, the Terror Lake Drive star expressed that although she doesn't believe that all "men cheat," she shared that some have placeholders for specific things like sex and companionship because women allow it.
"My opinion is, I feel like not every man cheat. But I feel like every man got a little placeholder that they can call up, and they holding some place," she said. "They might be holding the ‘Oh, I just sleep with you place.' Or they might be holding the wife one, because we allow that. We allow men to do that."
Carter wrapped up the interview by saying that she refuses to be in that predicament because of the amount of love she has for herself, and if it ever happened to her, she would leave.
"If somebody makes us mad or we find out, like 'no baby, you gone, bye.' I know me. I'm not about to keep letting you come... It's too much. I don't play about me.
“So it's like, I know you sleeping around, I'm not about to let you sleep in this bed," she stated.
Reginae Carter on Relationships, Placeholders, and Growth | Black Girl Stuff
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