Good because… sour

Proven content

Pickled cucumber or chocolate? It is more than certain that, when faced with a choice, we will instinctively reach out for the latter. However, it would be much better if in such a situation we were guided not by instinct, but by reason. Because sour is healthy!

Nature has programmed us in such a way that sweet foods are desired by us more than sour ones. There is nothing strange about it – sugar, and more specifically glucose, is the basic source of energy for the brain and we instinctively choose products that contain it. The sweet taste is also more familiar to us. We get to know it at the very beginning of our lives, because sugar and lactose are found in mother’s milk. Unfortunately, it is easy to exceed the recommended sugar intake in the diet, especially those easily digestible such as glucose or sucrose.

And the sour taste? It may seem less attractive, but believe me, it has many advantages. Less calories, rich in vitamins, minerals, flavonoids and beneficial microorganisms. So let’s take a closer look at the composition and properties of popular acidic products and spices, such as: silage, fermented milk drinks, apple cider vinegar or lemon juice. Perhaps then they will appear in our diet more often.

Pickled vegetables for fall and winter

The sour taste of vegetable pickles is due to beneficial bacteria that convert the sugar contained in the product into lactic acid. The acidification of the product affects, among others to inhibit the growth of harmful microorganisms that cause food spoilage. Ensiling is therefore a natural method of preservation, while preserving a significant part of the valuable ingredients. The lactic acid present in the silages, in addition to giving them a characteristic refreshing taste, supports the cleansing of the digestive tract, stimulates the appetite and improves digestion.

In the autumn and winter period, when there is a shortage of fresh vegetables, silage is a perfect supplement to the diet. In addition, they are also slightly lower in calories than fresh vegetables, provide dietary fiber and contain acetylcholine, a compound that regulates blood pressure and improves the functioning of the intestines. Although you can pickle practically all vegetables and fruits that are filled with sugars: beets, broccoli, garlic, olives, apples or pumpkin, this method of preservation is most often used for cabbage and cucumbers. Cabbage silage provides primarily potassium and vitamin C (approx. 16 mg / 100 g). They are also a source of substances that have a beneficial effect in the prevention of cancer. Both fresh and sauerkraut can provide several types of compounds with a potential protective effect, such as: antioxidants, indoles, isothiocyanates. The first of them, i.e. antioxidants, are an important factor in protecting the body’s cells against harmful oxygen radicals. Interestingly, white cabbage subjected to the pickling process has a higher content of antioxidants than fresh cabbage. In addition, some of the antioxidant substances are released during the thermal processing of vegetables, which may also be useful in protecting other ingredients of the dish, e.g. fat, from unfavorable changes. Cabbage juice has also shown a protective effect against mutagens formed in grilled and roasted meat.

Cucumber, although not as good as cabbage in terms of nutritional value, is a popular and well-liked addition to salads, salads and sandwiches. Although it is not a good source of vitamins, it contains significant amounts of alkaline-forming minerals (especially potassium), and is also extremely low in calories – 100 g is only 13 kcal. Interestingly, it turns out that pickled cucumber works better than fresh ones when combined with other vegetables, especially those rich in vitamin C. Fresh vegetables contain ascorbinase – an enzyme that breaks down vitamin C, which loses its activity in the pickled product.

Kefir, Yogurt and Co.

Kefir, yoghurt, buttermilk or curdled milk acquire their specific qualities, just like silage, as a result of the action of microorganisms that transform the sugar contained in milk – lactose – into acids. The slightly acidic reaction of these products makes them more resistant to the development of harmful bacteria. In addition to the nutritional values ​​typical of milk, i.e. calcium, vitamin D and B2, “bio” fermented milk drinks are a source of bacteria (probiotics) beneficial for humans, mainly of the genus Bifidobacterium i Lactobacillus. Probiotics affect, among others to protect the intestines against unfavorable microbes, better absorption of some minerals, neutralizing food toxins. Moreover, they also have a beneficial effect on the lipid profile. Fermented milk drinks are also products that are easier to digest than milk, especially by people who suffer from a reduction in the production of digestive enzymes. Interestingly, some people suffering from lactose intolerance also respond better to them. If we like fermented milk products and want to fully enjoy their nutritional value, choose natural products without added sugar. Some flavored milk products contain significant amounts of this ingredient, and then their calorific value increases. So let’s carefully look at the labels of the products you buy. If you absolutely need to eat yogurt with something sweet, add a teaspoon of honey – it has more nutritional value than white sugar.

Vinegar is not equal to vinegar

Another acidic fermentation product that is used both as a spice and as a food preservative is vinegar. Its characteristic taste is caused by acetic acid, which in the finished product makes up approx. 6-10%.

However, the popular spirit vinegar is not a valuable additive and, apart from its preservative properties, it is in vain to find any other valuable ingredients in it. If consumed in excess, it can even turn out to be harmful. However, if we replace it with apple cider vinegar, the dishes and preserves will gain some value. Apple cider vinegar, apart from acetic acid, also contains a small part of the ingredients present in fresh apples, such as: potassium, phosphorus, sodium, magnesium, iron, bioflavonoids and pectins. In folk medicine, it has long been an aid in numerous ailments: digestive disorders, headaches, fatigue, and skin diseases. Today it is also known that it may also prove useful in regulating carbohydrate metabolism. Gourmets about replacing spirit vinegar in apple preserves. There is only one rule: to take full advantage of its benefits, choose unfiltered vinegar. The purified, golden and clear one, although it looks better at first glance, has only a small amount of valuable ingredients. So let’s choose the one with a characteristic sediment and turbidity. It is also good if it is sold and stored in a dark glass bottle, then its ingredients are not additionally exposed to the damaging effects of light.

You can find unfiltered apple cider vinegar at health food stores or you can prepare it yourself. Just put the sliced ​​apples (with the skin) in a jar and pour lukewarm boiled water with sugar (a spoonful of sugar per glass of water) so that the fruit is completely covered. Then the jar is bound with a piece of clean cloth and left in a warm place for 4-5 weeks, checking the fermentation process every few days. The finished vinegar should be strained through a sieve, separating the pieces of fruit, then poured into bottles and stored in a darkened cool place.

If you want to use the properties of apple cider vinegar, we must remember that it should not be abused. For better well-being, cleansing the body or supporting slimming treatment, you can drink 1-2 teaspoons of vinegar diluted with a glass of water with the addition of honey a day (if there are no contraindications) or simply use it as an addition to salads and salads.

Text: mgr inż. Karolina Małecka, food and human nutrition technologist

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