Does Sauerkraut Have All The Probiotics I Need
Sauerkraut, or “sour cabbage,” is an example of a fermented food that’s loaded with lactic acid probiotics. The sauerkraut bacteria provide you with tons of health benefits, but they also increase the shelf life of the sauerkraut because they act as a preservative.
Video of the Day
But you may be more concerned with whether or not sauerkraut can give you all the probiotics you need so that you don’t have to take a supplement. The short answer is yes.
Fermented foods like sauerkraut are one of the richest sources of probiotics out there. A 2-tablespoon serving of sauerkraut meets the recommended CFUs, or colony-forming units, that you need per day.
Does Cooking Miso Kill Probiotics
Cooking miso can kill its probiotics if the miso reaches a temperature of 115°F or over.
If youre making miso soup, dont throw it in with the boiling water too early because the boiling water will kill the probiotics. Instead, wait until the soup is done, take it off the heat, then mix it in. The soup should be hot enough at this stage to dissolve the miso into it but not hot enough to kill off the probiotics.
Does Shelf Stable Sauerkraut Have Probiotics
Store-bought sauerkraut that is lying on a shelf like this is often pasteurized, which means that there are no active bacteria and hence no probiotics in the sauerkraut itself. Simply put, it is no longer alive! Besides receiving all of the health advantages that beneficial bacteria may bring, youll also save a few dollars in the process.
Read Also: Is Acidophilus Probiotic Good For You
Should Sauerkraut Be Hot Or Cold
Sauerkraut can be eaten either cold or hot, depending on your preference. While it is frequently served hot with pork meals in China, it is also a popular hot dog topping in the United States, where it is used in deli sandwiches such as Reuben sandwiches. In certain shops and delis, you may get it canned, jarred, or fresh in bags in the chilled part of the produce section.
How Hot Can You Get Sauerkraut Before You Kill Its Probiotic Effect
Applying Heat Live probiotic cultures are destroyed at temperatures about 115°F, which means that fermented foods such as miso, kimchi, and sauerkraut should be utilized at the end of the cooking process if you want to retain their gut-health advantages after cooking.Is it true that cooking sauerkraut destroys the probiotics in it?
- Consequently, can heating sauerkraut destroy the probiotics contained inside it? No, not at all. According to one study, youd need to attain a temperature of 115°F in order to kill that bacterium. You have two alternatives as a result of this knowledge. For starters, you might cook them at a very low temperature throughout the entire process.
Recommended Reading: Best Probiotic Weight Loss Pills
Does Heating Sauerkraut Destroy Probiotics
Although sauerkraut is tasty when used in dishes, the heat required in cooking sauerkraut destroys the probiotics in the cabbage. If you do decide to cook your sauerkraut, be sure to offer a little extra as a raw side dish or condiment to get the maximum nutritional value!
Should You Cook Sauerkraut
Is it really necessary to cook canned sauerkraut before eating it? Actually, canned, jarred, and refrigerated sauerkraut do not need to be cooked before they can be eaten as is commonly believed. To put it another way, you are simply heating it up.
Don’t Miss: Dairy Free Probiotics Whole Foods
Helps To Reduce Inflammation
A major cause of autoimmune disorders is inflammation. Although inflammation is a natural process in which the body fights infection and starts the healing process, chronic inflammation can in fact result in the opposite.
Similarly, an autoimmune reaction can lead to your body attacking its own tissues because it thinks its fighting a foreign invader. This may be caused by a particular type of food , or toxins in the environment, such as chemicals or pesticides. In some cases, your body may even react to pollution or even just skin products.
Scientists have now found that the beneficial bacterial strains in sauerkraut can help to boost your bodys NK cells . These cells are responsible for controlling your bodys inflammatory responses and regulating what triggers a response.
With the help of the extra bacterial strains in sauerkraut, your gut microbiome can help to better regulate these NK cells. This can reduce your risk of chronic inflammation while also lowering your risk of developing chronic diseases.
How To Thaw Frozen Sauerkraut
There are two methods for safely thawing out sauerkraut depending on how much time you have.
First, frozen sauerkraut can be thawed overnight in the refrigerator. This is the best and safest method to thaw sauerkraut since it will return to a liquid state slowly over time. Most of the probiotics will awaken from their dormant state and be ready to be consumed.
The second method for thawing sauerkraut is by using a bowl of cool water. This method will thaw frozen sauerkraut faster than placing it in the fridge but requires a bit of oversight. Here are the steps to thaw sauerkraut quickly using cool water.
Frozen sauerkraut normally takes one to two hours to thaw completely using this method.
Whatever you do make sure not to thaw the sauerkraut in the microwave as that will damage or kill the probiotics.
Don’t Miss: Can Probiotics Prevent Colon Cancer
Is Silver Floss Sauerkraut Good
Sauerkraut, water, salt, sodium benzoate, and sodium bisulfite are the ingredients in this recipe . Silver Floss Sauerkraut, Barrel Cured receives a personalized health evaluation. The following information is provided: 5 calories, a nutrition grade of C plus, problematic components, and other information See what others think about more than 250,000 goods.
Suitable Fermenting Containers For Sauerkraut
For each 2 kg of cabbage that you are making into sauerkraut, you will need 4 litres of capacity in your fermenting container.
Were going to refer you to the The National Center for Home Food Preservation for their succinct advice on fermenting containers.
Note: they do warn that batches in small containers, such as Mason jars, can be prone to spoilage.
The Ball / Bernardin Complete Book says,
A 4-quart container is needed for every 5 pounds of fresh vegetables. Thus, when making sauerkraut with 25 lbs of cabbage, you will need a 20-quart container such as a stone crock or glass or food-grade plastic container. We do not recommend using multiple smaller containers, because there will be greater spoilage loss. Ball / Bernardin Complete. 2015. Page 344.
Also Check: Bayer Phillips Colon Health Probiotic Reviews
Why You Shouldn’t Freeze Sauerkraut
Freezing will prevent spoilage organisms from invading your sauerkraut, but sauerkraut already has natural and very effective systems for preventing spoilage built in without having to be frozen.
Sauerkraut thats alive with beneficial bacteria is not a product that will succumb to spoilage organisms. Its rich mix of living microorganisms produces a flood of lactic acid that allows the growth of healthy microorganisms and suppresses the growth of spoilage organisms. Its that protective acidabout 2 percent in sauerkraut thats finished fermentingthat gives the product the tang that people love so much. It improves the krauts digestibility. It renders its vitamins and minerals more biologically available. And as the sauerkraut ages, the populations of probiotic bacteria that stimulate your microbiome and enhance your immune system pass through a series of stages that only improve flavor and bioactivity.
So, can you freeze sauerkraut? Yes, but doing so damages many of the health benefits provided by the living probiotics in the food. Some people can sauerkraut, but that kills off all the probiotics and beneficial enzymes, rendering the food lifeless.
Is Canned Sauerkraut Good For You The Comprehensive Answer
Sauerkraut is not only a healthy source of live probiotics it’s also considered to be a superfood owing to its rich vitamin and mineral content. If you can’t ferment your own home-made sauerkraut, your next best option is to buy from the store. Store bought sauerkraut is mostly sold in canned form which doesn’t contain natural probiotics this raises some questions about the superfood. This article explores the benefits and downsides of canned sauerkraut.
Read Also: Probiotic Yogurt Benefits Weight Loss
How To Make Fermented Sauerkraut
You can also make your own fermented sauerkraut at home to reap the potential health benefits of sauerkraut. Just as with sauerkraut you buy at the store, avoid recipes that call for vinegar instead look for a recipe that contains just cabbage and salt, with optional flavorings such as caraway seeds.
Try this recipe for Homemade Fermented Sauerkraut, which is made using the natural fermentation process.
Does Cooking Sauerkraut Destroy The Probiotics
Sauerkraut is a fermented cabbage recipe that is designed to be eaten raw. It can be warmed but should not be cooked. The fermentation process produces lactic acid, which is a natural preservative. This preserves the probiotics in the kraut and makes it a healthy food choice.
Cooking sauerkraut will destroy the probiotics, so it is best to eat it raw. However, if you choose to cook it, as with the other ferments, you should heat it gently, just enough to warm it. Do not cook it until it is boiling hot.
What Is A Probiotic Food
A probiotic food either has natural probiotics in them or has probiotics added to them. Probiotics are living microorganisms that benefit us. Fermented cabbage is considered probiotic, as are kombucha, kefir, and yogurt. Fermentation takes one kind of food and changes it into another. Like in this instance cabbage is changed into sauerkraut.
It is recommended that a person add fermented foods to their diet to gain more benefits from probiotics. Some cheeses, pickles, miso, sourdough bread, and kimchi are other sources.
What To Look For In Sauerkraut
In order to know what to look for in sauerkraut to get the most probiotics out of each serving lets look at how these bacteria actually proliferate through the cabbage. Once we know the factors that are most conducive to the forming of probiotics we can rank different sauerkrauts by their likely probiotics content.
The two main factors that determine the growth rate of probiotic bacteria are time and temperature. Generally, the longer the sauerkraut is left to ferment, the more Lactobacilli will be able to form. The colder the room temperature, the longer it takes for the fermentation to occur.
The above graph shows the function of time and temperature in the growth of good bacteria in cabbage. As we can see, the sweet spot is around 16-18 days with a consistent temperature of 18 degrees Celsius.
Other Types Of Fermented Foods And How The Probiotics Compare
Sauerkraut Vs. Yogurt – Yogurt and sauerkraut contain the same group of probiotics known as lactic acid bacteria .
Sauerkraut Vs. Kimchi – Unlike sauerkraut, kimchi contains four strains of probiotics, which can be classified into LAB varieties and leuconostoc mesenteroides strains. This gives kimchi a probiotic upper hand compared to sauerkraut.
Sauerkraut Vs. Kefir – Kefir relies on LAB culture to ferment just like sauerkraut, so they have around the same number of probiotic strains.
How To Buy Sauerkraut With Probiotics
If you’re buying sauerkraut to add flavor to meals, choose any brand you like. But if you’re specifically looking for the health benefits from a fermented product that may contain probiotics, there’s more you need to know.
A recent study properly defined ‘fermented foods‘ and differentiated between those that contain probiotics and those that do not. There is hope that the food industry will adopt these globally agreed-upon definitions to properly identify fermented foods that contain probiotics. This would help consumers easily find these products on store shelves.
Until then, here are some hints for buying probiotic-rich sauerkraut.
- The only ingredients should be cabbage and salt. It should not contain sugar, preservatives, vinegar or food additives.
- Buy sauerkraut from the refrigerator section, rather than in a can or shelf-stable jar. Refrigerated options contain more probiotics.
- Look for on-pack words such as ‘raw,”unpasteurized,”perishable’ and ‘keep refrigerated. Lactic acid is a preservative, so addition pasteurization is not needed.
- If it is pasteurized, look for a method that uses low heat. Some brands state ‘low heat pasteurization’ on the jar. Remember: high heat pasteurization kills probiotic bacteria.
- Choose one that specifically says it’s a source of lactobacilli, or even specifically names the strain. For example, it may say L. plantarum 299v, which is a strain with probiotic properties.
Recommended Reading: Nature’s Bounty Probiotic 100 Million
Which Sauerkraut Has The Most Probiotics
Sauerkraut is a traditional German specialty dish that doesnt only taste great but can have surprisingly beneficial side-effects on your gut. One of the many benefits is the wide range of good bacteria it adds to your gut flora.
But how do you know if your sauerkraut is really probiotic-rich? And which sauerkraut has the most probiotics?
The most probiotics can be found in sauerkraut that has been fermented for at least 3 weeks and has not been processed. The fermentation that occurs when sauerkraut is left at room temperature allows for the growth of beneficial bacteria . The longer the sauerkraut is left to ferment, the more probiotic cultures can form.
Sauerkraut that has been processed in any way will have fewer probiotics. Cooking completely destroys the bacteria and even adding vinegar to your sauerkraut may reduce its probiotic content.
Does Canned Sauerkraut Still Have Probiotics
Sauerkraut includes a far higher concentration of lactobacillus than yogurt, making it a superior source of this beneficial probiotic. The majority of canned sauerkraut has been pasteurized, which eliminates the beneficial bacteria. Make sure to get fresh sauerkraut in order to gain the full health advantages.
You May Like: Where To Buy Live Probiotics
How Much Sauerkraut Is Too Much
If you wonder how much sauerkraut to eat per day, the answer depends on your health and immune condition. Generally, you shouldnt overeat. If you eat too much sauerkraut, it may result in discomfort and short-term side effects.
As you probably know, sauerkraut is made of salt and cabbage. One cup of sauerkraut contains at least 940 mg of sodium. So if you eat too much sauerkraut, you will exceed the recommended sodium intake, which is around 1500mg. As a consequence, you may feel bloated because of water retention, or your blood pressure can be higher. Depending on your health condition, you can decide how much sodium you will take. If you make sauerkraut at home you can also reduce the salt and thus be able to eat bigger portions of it.
First time eating sauerkraut? Try with one to two tablespoons per day and if you dont feel bloated and you dont have gases, you can increase the number of tablespoons per day. In several weeks you could eat at least three tablespoons per meal.
If the sauerkraut is heated and prepared with other meals, you may eat more but dont overeat. In the end, its very individual and after some time of eating sauerkraut you will know what portion is good for your stomach.
Can You Freeze Sauerkraut
Theres a better question than, Can you freeze sauerkraut? The better question is, Why would you freeze sauerkraut?
Thinking about that might bring up memories of many nasty surprises weve found in our refrigerators, a fate we wouldnt want for our sauerkraut: Extra beans from a forgotten evening of tacos now covered with a grey-blue mold a pint carton of whipping cream that has turned to some kind of dubious cheese jars of condiments that have been in the fridge so long they make you wonder what the manufacturers do to them to make them last for years.
So the answer to Can you freeze sauerkraut? might be Sure. You could guarantee it stays fresh that way. But hold on. Freezing stops probiotic sauerkrauts diverse mix of health-promoting bacteria cold. Locks them up tight. Even kills off some of them. And the fresh, crunchy-chewy texture of sauerkraut can turn flabby when thawed out, as freezing expands the liquid in the fermented cabbage cells, rupturing them. The result is a rubbery and unappealing texture.
You May Like: Can Probiotics Help Immune System
How Long Does It Take For Sauerkraut To Heal Gut
When I followed the sauerkraut program, it took me around 6 weeks to complete step 3 and approximately 2 months to complete all of the stages. Everyone, on the other hand, is unique. Probiotics prevent the growth of harmful bacteria, whereas anti-bacterials destroy harmful bacteria. If you have trouble getting rid of obstinate nasty gut bacteria, consider taking some anti-bacterial herbs.
How To Make Homemade Sauerkraut
Now the way I usually make this is to buy a head or two of cabbage, get some good salt , and prepare it all in what I call my Kimchi pot, which is actually just a big fermenting pot. But this makes a lot of sauerkraut and that pot aint cheap, so today Im going to show you how to start out using equipment you probably have and just a small amount of cabbage. Only Im going to go one step easier to take away any excuses you may have keeping you from trying this and we are even gonna use pre shredded cabbage.
Once you try it and the fermenting bug hits, you can check out my tips and tricks at the bottom of the post for making larger quantities, or just keep using this method, which is perfectly fine.
Recommended Reading: Gerd Peanut Butter
You May Like: How To Test Your Probiotics