If you're looking for a tasty and healthy addition to your diet, consider Sauerkraut! Made from fermented cabbage, sauerkraut has been enjoyed for centuries and boasts a variety of health benefits. Plus, with just 22 calories in a 100 g serving of Low Sodium canned sauerkraut, it's a great option for those watching their calorie intake.

Not only is Sauerkraut low in calories, but it's also high in Nutrients like vitamins C and K, and it's a good source of fiber. Additionally, the Fermentation process helps to promote healthy gut bacteria, which can have positive effects on digestion and overall health.

In this article, we'll explore the ins and outs of Sauerkraut, including how it's made, its nutritional profile, and its health benefits. We'll also share some ideas for using sauerkraut in your cooking, and provide tips for buying and storing it. So, let's dive in!

What is Sauerkraut?

Sauerkraut is a type of fermented cabbage that has been popular in Central Europe for centuries. The fermenting process naturally preserves the cabbage and gives it a tangy flavor. Traditionally, sauerkraut was made in large ceramic crocks and left to ferment for several weeks, but now it's commonly found in canned form at grocery stores. In addition to cabbage, sauerkraut can also include other vegetables, such as carrots or onions, as well as spices like caraway or juniper berries, which can enhance the flavor. In Central Europe, sauerkraut is a staple food and is often served with sausages or pork. Overall, sauerkraut is a tasty and unique food that offers numerous health benefits. Keep reading to learn more!

How is Sauerkraut made?

Sauerkraut is made by a process called lacto-Fermentation. Basically, this means that the naturally occurring bacteria on the cabbage ferments the sugars in the cabbage, producing lactic acid. This lactic acid is what gives sauerkraut its distinctive sour taste and helps to preserve it. To make sauerkraut, you'll need to start with fresh cabbage. Shred the cabbage into thin pieces and add salt. The salt helps to draw out the moisture from the cabbage, creating a brine. This brine then covers the cabbage, allowing the bacteria to start fermenting. You can also add other vegetables or spices to customize the flavor of your sauerkraut. Once you've mixed everything together, pack the cabbage mixture into a container and weight it down, so that the cabbage is completely submerged in the brine. Cover the container with a lid or cloth and store it in a cool, dark place for several weeks or longer, depending on your preference. The longer you let it ferment, the more sour and tangy the flavor will be. Once it's done fermenting, you can store it in the fridge or can it for longer-term storage.

Nutritional Profile of Sauerkraut

Sauerkraut is a nutrient-dense food that offers a variety of vitamins, minerals, and fiber. Here's a breakdown of the nutritional content in a 100 g serving of Low Sodium canned sauerkraut: - Calories: 22 - Vitamin C: 35% of the Daily Value (DV)

Health Benefits of Sauerkraut

Sauerkraut is a fantastic food for promoting digestive health, thanks to its probiotic content. The healthy bacteria in sauerkraut can help to improve gut flora, which can improve the function of the digestive system. But the benefits don't stop there - sauerkraut has also been shown to have a positive impact on the immune system, thanks to the high levels of vitamin C and other antioxidants. Additionally, the fiber in sauerkraut can help to regulate blood sugar levels and promote feelings of fullness, making it a great option for weight management. Finally, sauerkraut has been linked to improved heart health, due to its high potassium content. Potassium helps to regulate Blood Pressure, which can reduce the risk of heart disease and stroke.

Low Sodium Sauerkraut: Why Choose It?

Sodium is an essential mineral that your body needs in small amounts, but most people consume too much of it. Excessive sodium intake can lead to high Blood Pressure, heart disease, and other health problems, so it's important to watch your intake. Fortunately, Low Sodium options like canned Sauerkraut are available. By choosing low sodium sauerkraut, you can enjoy all of the benefits of this delicious and healthy food without worrying about consuming too much salt.

Sauerkraut and Digestive Health

As mentioned earlier, Sauerkraut contains Probiotics, which can have a profound effect on gut health. Probiotics are healthy bacteria that colonize the digestive tract, helping to break down food and improve nutrient absorption. Additionally, sauerkraut is a good source of fiber, which can help to regulate bowel movements and prevent constipation. Eating fiber-rich foods like sauerkraut can also help to lower your risk of colon cancer. Finally, some studies have shown that sauerkraut may have anti-inflammatory properties, which can help to reduce inflammation in the digestive tract and improve overall gut function. These benefits can help to alleviate issues like bloating, gas, and other digestive discomforts.

Sauerkraut and Immune System

Sauerkraut is packed with Nutrients that are important for immune function, including vitamin C, vitamin K, and antioxidants. Vitamin C is particularly important for immune health, as it helps to stimulate the production of white blood cells, which are critical for fighting off infections and diseases. Additionally, sauerkraut contains a variety of healthy bacteria that can help to improve the balance of bacteria in your gut. This can have positive effects on your immune system, since a healthy gut flora is essential for immune function. Overall, consuming sauerkraut on a regular basis can help to support a healthy immune system and lower your risk of illness and infection.

Sauerkraut and Heart Health

Sauerkraut is a good source of potassium, which is an essential mineral for heart health. Potassium helps to regulate Blood Pressure by counteracting the effects of sodium on the body. By consuming more potassium-rich foods like sauerkraut, you can lower your risk of developing high blood pressure and reduce your risk of heart disease and stroke. In addition to its potassium content, sauerkraut is also high in antioxidants, which can help to reduce inflammation in the body. Chronic inflammation is linked to a number of health problems, including heart disease, so consuming more anti-inflammatory foods like sauerkraut can help to improve cardiovascular health. Finally, sauerkraut contains compounds called glucosinolates, which have been shown to reduce cholesterol levels in some studies. Lowering your cholesterol levels can reduce your risk of heart disease, making sauerkraut a heart-healthy food choice.

Sauerkraut Recipes Ideas

Sauerkraut is a versatile ingredient that can be used in a variety of dishes. Here are a few recipe ideas to get you started: - Reuben sandwich: Layer thinly sliced corned beef, sauerkraut, Swiss cheese, and Thousand Island dressing on rye bread and grill until golden brown and melty. - Sauerkraut soup: Combine Low Sodium chicken broth, sauerkraut, diced tomatoes, carrots, and onions in a pot and simmer until vegetables are tender. Season with garlic, paprika, and caraway seeds for a flavorful soup.

Buying and Storing Sauerkraut

When buying Sauerkraut, look for Low Sodium options whenever possible. Check the nutrition label and opt for brands that contain around 5-10% of your daily sodium intake per serving. Canned sauerkraut can be stored at room temperature until it's opened, but once it's opened it should be refrigerated. Sauerkraut will keep in the fridge for several months, and can also be frozen for longer-term storage. If you want to make your own sauerkraut, you'll need a few special tools like a Fermentation crock or mason jars. However, the process is fairly simple and you can customize the flavor to your liking. Experiment with adding different vegetables or spices to create your own unique sauerkraut recipe!