Drawing attention to the effects of sauerkraut on health, Nutrition Specialist Lect. Kübra Şahin said, “Sauerkraut is low in calories and rich in fiber. Thanks to these features, it provides a feeling of satiety and helps prevent overeating.”
Kübra Şahin stated, “Probiotic bacteria found in pickles support the balancing of the gut microbiota. A healthy gut flora is also very important for the immune system. The vitamins and minerals contained in sauerkraut also provide the necessary support for general metabolic functions.”
Lecturer Kübra Şahin from Uskudar University, Faculty of Health Sciences, Department of Nutrition and Dietetics, made evaluations about the probiotic value of sauerkraut and its effects on health.
Pickle is a traditional fermentation method
Kübra Şahin stated that pickling has a deeply rooted place in Turkish cuisine, saying, “When evaluated both historically and socio-culturally, it has a very important and deeply established place. The making and consumption of pickles are an integral part of the dietary habits of Turkish society. In Turkish culinary culture, it represents a rich heritage both nutritionally and culturally. Thanks to the traditional preservation method, during cold winter months when access to fresh vegetables was limited, pickles became an important food source. It is a traditional fermentation method used for long-term storage. As it is a fermented product, it is also known to have probiotic properties. Serving pickles with almost every meal at Turkish tables is a common tradition.”
Sauerkraut widely adopted across a large geography
Kübra Şahin stated that sauerkraut holds a special place in Turkish cuisine, adding that this popularity stems from both agricultural and economic reasons. Şahin said, “Cabbage has a structure highly suitable for fermentation and can be preserved as a pickle for a long time without spoilage. Its abundant growth in many regions of Turkey, especially during autumn and winter, has led to the widespread adoption of sauerkraut across a vast geography, from the Black Sea to Central Anatolia, Thrace to Eastern Anatolia. Its low cost has made it easily accessible and processed by the public. Sauerkraut has a flavor compatible with main dishes such as meat dishes, dried beans, chickpeas, and pilaf.”
Stands out with its probiotic value
Emphasizing that sauerkraut is a highly valuable food in terms of probiotics, Kübra Şahin explained the determining role of the fermentation process at this point as follows:
“Sauerkraut is formed by lactic acid fermentation. In this process, beneficial bacteria become active and ferment the natural sugars on the cabbage, producing lactic acid. This process both preserves the pickle and increases its beneficial bacteria content.”
Şahin also touched upon the effects of cabbage’s high fiber content on gut health, stating, “Thanks to its high fiber content, cabbage creates a suitable environment for the gut flora. Fiber provides the prebiotic effect necessary for probiotic bacteria to thrive. This supports the multiplication of good bacteria in the digestive system.”
More durable than other pickles
Pointing out that the fermentation process of sauerkraut differs from other vegetable pickles, Şahin said, “Sauerkraut can withstand fermentation for a longer period compared to cucumber or carrot pickles. While cucumber and carrot pickles mature faster, their textures also soften more quickly.”
Supportive for weight control and metabolism
Kübra Şahin, also addressing the health effects of sauerkraut, stated that it offers significant benefits, especially for weight control and gut health. Şahin said, “Sauerkraut is low in calories and rich in fiber. Thanks to these properties, it provides a feeling of satiety and helps prevent overeating. The fiber content slows down digestion, balancing blood glucose fluctuations and contributing to weight management.”
Drawing attention to the role of probiotics in metabolism, Kübra Şahin concluded her remarks as follows:
“Probiotic bacteria found in pickles support the balancing of the gut microbiota. A healthy gut flora is also very important for the immune system. Furthermore, there are studies suggesting that fermented foods can positively influence energy expenditure and fat metabolism via the microbiome. The vitamins and minerals contained in sauerkraut also provide the necessary support for general metabolic functions.”