Delicious sauerkraut is obtained as a result of pure lactic acid fermentation. Low calorie content ensures the product is useful for a healthy diet. National cuisines of many countries (Russia, Belarus, Korea, China) have their own recipes for preparing dishes, which are strikingly different from each other. For example, the Slavs in villages have long fermented whole heads of cabbage in oak barrels.
And in China and Korea they add a lot of spices. In historical documents dating back to the 3rd century BC, there is a mention of a useful product for feeding the builders of the Great Wall of China - “sauerkraut”. It regulates the functioning of the entire digestive system. Korea shared its national dish with the world - sauerkraut kimchi.
Among the Slavs, cabbage was part of the daily diet, regardless of the social status of the family. It was fermented shredded or whole (sometimes quartered) with the addition of sour varieties of apples or cranberries, lingonberries, cloudberries and plums. In Russia there is even a holiday that people call “Sergei kapustnik” (Sergius Day in the Orthodox calendar) on which they ferment cabbage.
How to prepare cabbage for pickling:
- shredded with mechanical devices into small chips;
- chop the leaves - obtained by cutting a head of cabbage with a knife;
- whole forks;
- salting with quarters without stalks.
To obtain a useful product, it is necessary to create conditions for the correct occurrence of biochemical fermentation processes. When they occur, beneficial bacteria on the surface of cabbage leaves ferment the sweet sugars of cabbage juice to form lactic and acetic acid. They prevent the development of putrefactive bacteria and the formation of mold.
If such products appear in a container with cabbage, the entire batch of product must be thrown away. To avoid this, it is necessary to provide the product with two conditions - temperature and removal of CO2 gases, which are formed during the fermentation process and liquefy and foam the cabbage juice.
BJU, composition and calorie content
The composition of sauerkraut is rich in micro- and macroelements, vitamins, and organic acids, thanks to which the product has a positive effect on human health. The calorie content of cabbage is low and amounts to 27 kcal per 100 g. The ratio of BJU in 100 grams of sauerkraut is 1: 0.3: 3.4, respectively.
The energy value of the product per 100 g varies depending on the method of preparation, namely:
- sauerkraut with butter – 61.2 kcal;
- with carrots – 30.1 kcal;
- stewed – 34.8 kcal;
- boiled – 23.6 kcal;
- Lenten/meat cabbage soup from sauerkraut – 20.1/62.3 kcal;
- dumplings with sauerkraut – 35.6 kcal.
Nutritional value of the product per 100 g:
- carbohydrates – 5.3 g;
- proteins – 1.6 g;
- fats – 0.1 g;
- water – 888.1 g;
- dietary fiber – 4.1 g;
- organic acids – 79.2 g;
- ash – 0.7 g.
Due to its low fat content, sauerkraut can be eaten while on a diet or used as an aid to weight loss.
The chemical composition of the product per 100 g is presented in the form of a table:
| Component name | Quantity in the product |
| Manganese, mg | 0,16 |
| Aluminum, mg | 0,49 |
| Iron, mg | 0,8 |
| Zinc, mg | 0,38 |
| Iodine, mg | 0,029 |
| Calcium, mg | 284,1 |
| Sodium, mg | 21,7 |
| Phosphorus, mg | 29,7 |
| Calcium, mg | 50 |
| Sulfur, mg | 34,5 |
| Magnesium, mg | 16,4 |
| Chlorine, mg | 1249,1 |
| Vitamin A, mg | 0,6 |
| Vitamin PP, mg | 0,97 |
| Thiamine, mg | 0,03 |
| Vitamin B6, mg | 0,1 |
| Vitamin E, mg | 0,2 |
| Ascorbic acid, mg | 38,1 |
| Folates, mcg | 8,9 |
| Vitamin B2, mg | 0,04 |
In addition, the product contains starch in the amount of 0.2 g and monosaccharides - 5 g per 100 g, as well as probiotics (beneficial bacteria) and antioxidants.
Sauerkraut juice, like brine, contains a similar set of useful and nutritious elements.
Juice is the liquid obtained by squeezing sauerkraut in a juicer. Brine is a fermentation product in which cabbage is fermented.
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Recipes
First of all, doctors warn us against mono-diets. Nutrition should be balanced and complete. Any of these dishes is very healthy, as nutritionists say, but, in addition to cabbage, you need complete protein, fats and complex carbohydrates. Therefore, use cabbage as a healthy side dish, and not as the only product.
An example of a nourishing, tasty and dietary first would be bean soup. To do this, take sauerkraut, add water and add boiled beans. Cook for 10 minutes, add salt, onion and carrots to taste. The second option could be lean cabbage soup, in which you can put all the vegetables on hand. For the second course you can make amazing cabbage pancakes. To do this, grind the cabbage through a meat grinder, add the egg and flour. Bake in the oven on a greased sheet.
Tired of it? Try stewed cabbage and beans. To do this, pour boiled beans into almost finished cabbage. A delicious vinaigrette with cabbage is an option for a healthy salad, appetizer and side dish. Sauerkraut is traditionally added to it. How do you like stewed cabbage with prunes? Steamed fish or chicken breast with cabbage garnish will only make you look slimmer. As you can see, it is not necessary to suffer from hunger. If you can resist temptations and not eat sweets, flour and fatty foods, then on the cabbage diet you will lose 7-10 kg in 4 weeks.
Useful properties of sauerkraut
Sauerkraut is a source of compounds essential for the full functioning of the body.
It has beneficial properties that have a positive effect on health, namely:
- Strengthens the bone skeleton and also stimulates its growth. Reduces pain in joints and muscle tissue, which is important for athletes and people who undergo heavy physical activity.
- Reduces cholesterol and triglyceride levels in the blood, thereby improving the functioning of the cardiovascular system. Systematic consumption of the product normalizes blood pressure and sugar levels (which is especially useful for diabetes), and reduces the risk of heart disease.
- Strengthens the nervous system and improves brain function. It is recommended to include cabbage in the diet of people suffering from diseases such as multiple sclerosis, epilepsy, and autism.
- Improves visual acuity, reduces the risk of cataracts and macular degeneration.
- Strengthens the functioning of the immune system, thanks to which the body copes with viral and colds faster.
- Stimulates the gastrointestinal tract, relieves inflammatory processes. Sauerkraut is recommended for people suffering from irritable bowel syndrome.
- Improves skin condition, reduces the manifestation of skin diseases and eczema.
- Prevents bladder diseases.
In men, sauerkraut reduces the risk of developing prostate cancer. For women, the benefit of using the product is to reduce the risk of thrush.
The juice of the fermented product and brine have the same properties, although the effect of the latter is slightly less pronounced.
The healing effects of sauerkraut
Such a simple product as sauerkraut can have a healing effect on the body. But only if it is a high-quality product prepared according to all the rules.
- Sauerkraut is used as a preventive and therapeutic agent for erectile dysfunction. Systematic use of the product strengthens male sexual power and prevents early impotence.
- When used regularly, the product acts as a preventative against lung, intestinal and breast cancer, and helps fight cancer in the early stages.
- Eating cabbage reduces symptoms of headaches or joint pain.
- The condition of the oral mucosa improves, which accelerates the healing process of small cracks and ulcers, and freshens breath.
Cabbage brine helps treat liver diseases and reduces hangover symptoms. For pregnant women, brine helps fight toxicosis. The juice cleanses the intestines of toxins and poisons and improves digestion.
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Is the product compatible with pregnancy and breastfeeding?
Yes. Pregnant women can and should eat this because:
- strengthens the immune system, helping to avoid infection with viral infections, which are especially dangerous during pregnancy;
- eliminates constipation;
- improves mental status, calms;
- helps reduce symptoms of toxicosis;
- provides the body with important vitamins and microelements;
- helps prevent pathological weight gain.
So far, no specific harm from sauerkraut has been found for pregnant women.
The product is useful for a nursing mother in the same way as for any other person. However, some women undergoing breastfeeding are afraid that it can lead to colic in the child.
Pediatricians have noticed that in those countries where sauerkraut is eaten a lot and often, breastfed children feel great after their mothers feasted on sour cabbage. But in those countries where this product is exotic, nursing mothers are afraid to include it in their menu.
Therefore, whether or not to eat sauerkraut while breastfeeding is up to you to decide. There are no strict contraindications for this.
Benefits for weight loss
There are many diets using sauerkraut. The product improves the functioning of the gastrointestinal tract, accelerates metabolism, improves mood, normalizes blood sugar levels, reduces cholesterol and saturates the body with vitamin C, helping to fight depression.
It is useful to have fasting days on cabbage; it removes toxins from the body, which improves the functioning of muscles, intestines and even the nervous system.
The product contains folic acid, which, when entering the body, accelerates the fat burning process, which ultimately leads to the loss of extra pounds. To enhance the effect, you need to increase physical activity - exercise two to three times a week or take long walks.
Note: When on a diet, prepare sauerkraut dishes without adding salt. To lose weight, half an hour before meals, you can drink half a glass of sauerkraut juice.
The recommended daily intake of cabbage is from 300 to 500 g when following a diet. In a normal diet, it is enough to consume up to 250 g of product per day.
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The right way out of the diet
It is necessary to return competently from the dietary regime to the usual menu. If you immediately start eating high-calorie foods, the extra pounds will quickly return.
Important! At the first sign of deterioration in health, stop the diet. It is also advisable to consult a specialist to determine the exact cause of your health problems.
To stabilize weight, products are introduced gradually in the following sequence:
- cereals;
- vegetables;
- fruits;
- fish;
- meat.
Next, the rest of the food is added to the diet as desired. To maintain your figure, it is better not to consume flour and sweet products in the future. The best option would be a balanced, healthy diet. If there is no opportunity or desire to eat properly, junk food is introduced last.
Find out in more detail how cabbage affects weight loss, diet rules, daily menu.
Harm to humans and contraindications
Sauerkraut is harmful to human health if excess salt is used during fermentation.
Contraindications for use of the product:
- allergy;
- hypertension;
- swelling;
- pregnancy;
- kidney disease.
Eating the product in a balanced amount, without exceeding the daily norm, is also possible for the above diseases. People with diseases of the digestive tract should not go on a diet based on sauerkraut.
Important! Excessive consumption of cabbage can lead to stomach upset or nausea.
How to lose weight correctly
Today there are a lot of courses called the “Sauerkraut” diet. Sauerkraut for weight loss has become a common product. However, do you need to adhere to any special scheme? If you are not overweight, then it is enough to replace the usual side dish with this vegetable, and after a week you will notice a decrease in your waist by 1-2 cm. People also note that they begin to feel much lighter, the heaviness in the stomach has gone away. If you need to lose weight much more significantly, then you can choose one of the following options.
Results
Sauerkraut is a low-calorie healthy product with a rich vitamin composition. Regular consumption of cabbage in moderation has a positive effect on human health. With the help of the product you can lose weight and improve the functioning of the gastrointestinal tract, get rid of painful sensations in the muscles after a hard workout in the gym or at home. Systematic use of the product will strengthen the nervous system and immunity. There are practically no contraindications for use, as long as you do not exceed the daily allowance and do not add too much salt.
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Reviews of those losing weight
Women who have tried the cabbage diet share their results and impressions:
Larisa, 34 years old: “I consider myself to be a lady who is always losing weight. As far as I remember, I was stressed from every extra piece, from diet breakdowns and overeating. But I couldn’t help myself. My appetite is stronger than mine. The cabbage diet attracted me because you don’t have to suffer too much or go hungry. Of course, I had to be patient, and I had to give up sweets. But I saved myself with dried fruits and nuts. In three weeks, without much difficulty, 6 kg did not exist. For me this is a lot. It didn’t work out like that before.”
Ilona, 40 years old: “I came to the cabbage diet intuitively. I fermented two pans - it turned out very tasty, and I just got hooked on it. I got involved in such a monoration and quickly realized that it was good for my figure. In addition, it is very satisfying and easy. I sat on this fasting regimen for 6 days without any effort and lost 3 kg. I recommend choosing less salted cabbage. Then the diet will be easier.”
Elena, 28 years old: “I weighed 76 kg, I couldn’t get back into shape after giving birth. She had a terrible complex and was afraid to leave maternity leave. The sauerkraut diet was just some kind of discovery for me: I practically did not feel hungry. I ate cabbage with chicken breast and eggs. Of course, I refused sweets. At first I stayed on this menu for 2 weeks and lost 4 kg. A month later I repeated the diet. This time I lasted 4 weeks and lost another 5 kg. I returned to work slimmer and more confident.”
