Is Sauerkraut Keto? Nutrition, Benefits and Concerns

Is Sauerkraut Keto?

If you're following a ketogenic diet, you may be wondering if you can eat sauerkraut. Sauerkraut is a fermented cabbage dish that's tangy, salty, and packed with flavor. It's low in carbs and can fit into a keto lifestyle.

Sauerkraut is made by fermenting finely shredded cabbage with salt. This process causes lactic acid bacteria to produce lactic acid, which gives sauerkraut its sour taste. The fermentation process also preserves the cabbage for months.

Traditional sauerkraut contains only two main ingredients - cabbage and salt. This simplicity is what makes it keto-friendly. Let's take a look at the nutrition information to see why sauerkraut can be part of a ketogenic diet.

Nutritional Profile of Sauerkraut

A 1 cup (142 gram) serving of sauerkraut contains:

• Calories: 45
• Fat: 0.3 g
• Carbs: 9 g
• Fiber: 4 g
• Net carbs: 5 g
• Protein: 3 g

As you can see, sauerkraut is low in calories, fat, and carbs. A 1 cup serving of sauerkraut contains only 5 grams of net carbs, which fits easily into the daily carb limit on keto.

Benefits of Sauerkraut on Keto

Here are some of the top benefits of adding sauerkraut to your keto diet:

1. Provides Probiotics

Sauerkraut is rich in probiotics, which are the healthy bacteria that live in your gut. Fermentation causes probiotics like lactobacillus to thrive. These probiotics support digestive and overall health in many ways, including:

• Improving digestion
• Enhancing immunity
• Increasing nutrient absorption
• Reducing inflammation

Getting more probiotics from sauerkraut can help optimize your gut health while following a keto diet.

2. High in Vitamin C

Sauerkraut is an excellent source of immune-boosting vitamin C. Per cup, sauerkraut provides over 20% of the recommended daily amount of this essential nutrient.

Vitamin C acts as an antioxidant to reduce oxidative stress. It also supports collagen production, brain function, iron absorption, and immune health.

3. Contains Vitamin K

Sauerkraut is high in vitamin K, an essential nutrient many people don't get enough of. Vitamin K plays a key role in blood clotting and bone metabolism.

One cup of sauerkraut delivers over 60% of the recommended daily vitamin K intake. Adding sauerkraut to your keto diet ensures you meet your needs for this vitamin.

4. May Reduce Inflammation

Chronic inflammation is linked to many diseases, including obesity, heart disease, and diabetes. Sauerkraut contains anti-inflammatory compounds that may help reduce inflammation.

Cabbage contains antioxidant polyphenols that provide anti-inflammatory effects. The fermentation process also creates compounds like isothiocyanates that lower inflammation.

5. Supports Gut Health

Sauerkraut is packed with fiber, which moves through your digestive tract undigested. Fiber feeds the good bacteria in your gut, promoting digestion and overall gut health.

The fiber content of sauerkraut also helps prevent constipation, a common side effect of the keto diet. Just one cup provides 4 grams of fiber, or 14% of the daily value.

6. Boosts Mineral Absorption

Sauerkraut is an excellent source of minerals like iron, potassium, magnesium and manganese. The vitamin C and probiotics enhance your absorption of these minerals.

This is key on keto, as the diet can sometimes reduce mineral levels. Adding sauerkraut helps you meet your daily mineral needs for optimal health.

Using Sauerkraut on a Keto Diet

Here are some tips for incorporating sauerkraut into your low carb, high fat lifestyle:

• Add sauerkraut to wraps or lettuce wrap tacos for crunch and a probiotic boost.
• Mix sauerkraut into egg scrambles along with onions, mushrooms, and meat.
• Stir sauerkraut into smoothies or chia pudding for a tangy probiotic kick.
• Use sauerkraut as a tasty low carb topping for grass-fed burgers or brats.
• Add sauerkraut to salads for an extra dose of vitamins and minerals.
• Mix sauerkraut with mayo or sour cream for a quick veggie dip.
• Make Polish-inspired meals like pierogi or kielbasa with a side of sauerkraut.

Potential Downsides of Sauerkraut

While sauerkraut offers many benefits, there are a couple potential downsides to keep in mind:

• High in Sodium - Sauerkraut can be high in sodium from the salt used to ferment it. This may be a concern for those restricting sodium.
• Histamine Content - Fermented foods like sauerkraut contain histamines, which some people are sensitive to.

If you have issues with sodium or histamines, start with a small amount of sauerkraut at first. You can also rinse sauerkraut before eating to reduce the sodium content.

Types of Sauerkraut

There are many varieties of sauerkraut to choose from. Here are some of the most common types:

Plain Sauerkraut

This is the traditional style made just with cabbage and salt through lactic acid fermentation. Plain sauerkraut provides that classic tangy flavor and crunch.

Caraway Sauerkraut

Caraway seeds add an earthy, nutty flavor to sauerkraut. This type pairs well with pork dishes.

Juniper Berry Sauerkraut

Juniper berries give sauerkraut a subtly sweet, pine-like taste. It goes well in hearty stews or roasts.

Beet Sauerkraut

For a vibrant fuchsia hue, beets are added to sauerkraut. The earthy sweetness of beets balances the tartness.

Apple Sauerkraut

Tart green apples lend a fruity flavor andnatural sweetness to sauerkraut. It tastes delicious with poultry.

Kimchi

This Korean staple is a spicy, umami-rich version of sauerkraut. Kimchi makes an amazing side dish.

Vegan Sauerkraut

Instead of salt, vegan sauerkraut uses seaweed or celery to kickstart fermentation. It's dairy-free and plant-based.

Low Sodium Sauerkraut

To reduce the sodium content, low sodium sauerkraut contains less salt. It's a good option for those limiting salt.

How to Make Sauerkraut at Home

Making sauerkraut at home is simple, inexpensive, and lets you control the ingredients. Here is an easy sauerkraut recipe to try:

Ingredients

• 1 medium head green cabbage
• 1 - 3 tbsp sea salt or pickling salt
• Optional spices: caraway seeds, juniper berries, garlic, dill, peppercorns

Instructions

1. Remove any damaged outer leaves from cabbage. Quarter and core cabbage.
2. Thinly slice cabbage into shreds using a mandolin, knife, or food processor.
3. Place cabbage in a large bowl and sprinkle over salt. Massage salt into cabbage until briny liquid is released.
4. Pack cabbage mixture into a 1 quart jar, pressing it down to remove air pockets. Leave 2 inches at top.
5. Fill jar with any remaining brine to cover cabbage. Place small glass weight on top to keep cabbage submerged.
6. Loosely screw on lid and place jar on a plate or in a bowl to catch any overflow.
7. Let sauerkraut ferment at room temperature for 3-10 days until desired taste is reached.
8. Check daily and press down cabbage if needed to keep submerged. Taste and refrigerate when ready.

This easy homemade sauerkraut tastes so much better than store-bought. Adjust salt to taste and experiment with different spice combinations like caraway, juniper, dill or garlic.

Purchasing Sauerkraut

When purchasing sauerkraut, keep these tips in mind:

• Check the Ingredients - Select raw, unpasteurized sauerkraut with no additives like sugars or preservatives.
• Avoid Canned Varieties - Canned sauerkraut is typically heated during processing which kills beneficial probiotics.
• Look for Live Cultures - Choose sauerkraut listing "live and active cultures" to get probiotic benefits.
• Select Refrigerated Sauerkraut - The refrigerated section has the freshest sauerkraut with most active probiotics.
• Avoid Added Sugars - Many store-bought sauerkraut brands add sugar. Check labels for hidden sugars.

To get the most nutritional bang for your buck, go for raw sauerkraut found in the refrigerated section. Avoid pasteurized or canned varieties.

Potential Side Effects of Sauerkraut

Sauerkraut is highly nutritious food for most people. However, there are some potential side effects to be aware of:

Digestive Issues

Since sauerkraut is fermented with live probiotic cultures, it can cause digestive discomfort like gas, bloating, and diarrhea in some people. Start with a small serving and gradually increase intake.

High Sodium

Depending on processing, sauerkraut can be very high in sodium. This may be a concern for those limiting salt due to high blood pressure or other conditions.

Histamine Intolerance

Sauerkraut contains histamines, which some people have difficulty breaking down. This can trigger headaches, hives, itching, and other symptoms in histamine intolerant individuals.

Food-borne Illness

There is a very small risk of food-borne illness if homemade sauerkraut is improperly fermented. Use sanitized equipment, keep vegetables submerged, and discard any discolored brine.

Medication Interactions

The vitamin K in sauerkraut could interfere with blood thinning medications like Warfarin. Speak with your healthcare provider if taking anticoagulant drugs.

Introduce sauerkraut slowly and listen to your body. Discontinue use if you experience negative symptoms.

Is Sauerkraut Ultimately Keto-Friendly?

So, is sauerkraut keto-approved? The answer is yes! Due to its low carb, high fiber, and probiotic-rich nature, sauerkraut can be part of a ketogenic diet.

A 1 cup serving contains only around 5 grams net carbs. Sauerkraut provides antioxidants, vitamins, minerals, and gut-healthy probiotics as well.

Try incorporating raw, unpasteurized sauerkraut into your low carb meal plan. Use it to top salads, meats, eggs dishes, and more. You can also make tasty homemade sauerkraut yourself.

While sauerkraut offers many benefits, eat it in moderation and be cautious if you have histamine intolerance or taking blood thinners. Pairing sauerkraut with healthy low carb foods can enhance the nutritional value of your keto diet.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.