What is Sauerkraut?
Ah, sauerkraut. Not only is it delicious, but it full of potential health benefits as well. Sauerkraut is made from chopped fermented cabbage and spices. It is thought to have originated in China more than 2,000 years ago, before the era of refrigeration, when fermentation was one of the most popular methods used to keep foods from spoiling quickly. The fermentation process is similar to that of kimchi or pickles, meaning that there is no exposure to heat during the process, as heat would kill the bacteria that makes the fermentation possible.
Many people now associate sauerkraut with Eastern European countries and Germany (which is where the name originates from), as it is heavily used in several cultural dishes. Sauerkraut can either be used as a side dish or as a condiment on sausages, hot dogs, reuben sandwiches, and so on!
Nutritional Value of Sauerkraut
Sauerkraut packs a mean punch when it comes to nutritional content per serving. Not only is it low in calories, but it is high in protein and dietary fiber. It contains vitamins and minerals such as vitamin A, vitamin C, vitamin K, vitamin B6, folate, iron, manganese, copper, sodium, potassium, magnesium, and calcium. (Fair warning: Sauerkraut contains a high amount of sodium, so if you’re trying to watch your salt intake, then this may not be a food to add to your diet.)
However, most importantly, the fermentation process yields probiotics, which are bacteria that provide powerful health benefits. Probiotics help make foods more digestible, which increases your gut’s ability to absorb the vitamins and minerals that are within the foods that you’re eating.
Health Benefits of Sauerkraut
Rich in Iron
Iron helps boost energy through improving metabolism and blood circulation, which increases oxygenation of organs. High levels of iron in sauerkraut prevent anemia and its symptoms such as headaches, fatigue, and cognitive impairment. This is especially important for vegetarians, vegans, or those who don’t consume adequate animal protein.
Promotes Digestive Health
As we mentioned, the fermentation process of sauerkraut produces probiotics, which are beneficial bacteria that act as the first line of defense against toxins and harmful bacteria. Your gut contains over 100 trillion microorganisms, or “gut flora”, which is more than 10 times the total number of cells in your body. The probiotics that are found within sauerkraut can help bacterial balance in your gut, especially after it has been disturbed by the use of antibiotics. Research has reported that one serving of sauerkraut may contain up to 28 distinct bacterial strains of probiotics. Since different probiotic strains may provide varying advantages, consuming a wide variety of strains may give you a broader range of health benefits.
Since sauerkraut is rich in fiber, it regulates and assists smooth bowel movements. Both the fiber and probiotics within sauerkraut contribute to eliminating constipation, bloating, diarrhea, cramping, and excessive gas. By regulating the digestive system, serious conditions such as gastric ulcers, Crohn’s disease, irritable bowel syndrome (IBS), and colon cancer can be prevented.
Lastly, similar to most other fermented foods, sauerkraut contains enzymes to help break down nutrients into smaller, more easily digestible molecules.
Improves Heart Health
On top of having digestive benefits, probiotics and fiber also help balance your overall cholesterol levels by lowering LDL cholesterol. This can prevent atherosclerosis, heart attacks, strokes, and a other cardiovascular issues. The probiotics in sauerkraut may also help lower blood pressure slightly in individuals with hypertension.
Most specifically, sauerkraut is one of the rare plant sources of menaquinone (vitamin K2). Vitamin K2 reduces the risk of heart disease by preventing calcium deposits from accumulating in the arteries. One study showed that regular intake of foods containing vitamin K2 (natto, fermented soy, goose liver, organ meats, cheese, egg yolks, dark chicken meat, butter, fermented foods) was linked to a 57% lower risk of dying from heart disease over the 7-10 year study period. In another study, women reduced their risk of heart disease by 9% for every 10 mpg of vitamin K2 they consumed per day. (For reference: 1 cup of sauerkraut contains about 6.6 mcg of vitamin K2.)
Assists Weight Loss
Since sauerkraut is a low-calorie food that is high in fiber (like most vegetables), this can help manage weight and shed any extra pounds. High fiber diets keep you fuller for longer, which can help prevent the need for snacking or overeating.
Probiotics are known for reducing fat absorption by the body and providing a slimmer waistline. However, more research is required to know which specific strains of probiotics assist with weight loss and the prevention of weight gain.
Improves Brain Health
Probiotics in sauerkraut can contribute to the creation of a healthy gut flora, which may help reduce stress and maintain brain health. help turn your mood around if you’re feeling stressed out. Research has indicated that the type of bacteria present in your gut may have the ability to send messages to your brain to influence the way it functions and perceives the world. Therefore, regular consumption of sauerkraut can relieve stress and social anxiety. There is a direct connection between a healthy gut and improved mood and brain health. Therefore, probiotics in sauerkraut have shown to improve and prevent conditions such as memory loss, autism, anxiety, depression, Parkinson’s disease, depression, and obsessive-compulsive disorder (OCD).
Since sauerkraut contains enzymes to improve nutrient absorption, mood-regulating minerals such as magnesium and zinc are also better absorbed.
However, some researchers warn that compounds in sauerkraut may interact with monoamine oxidase inhibitors (MAOIs), a type of medication prescribed to treat depression, anxiety disorders, and Parkinson’s disease. If you’re taking this type of medication, please consult your healthcare provider before adding sauerkraut to your diet.
Benefits the Eyes & Skin
Sauerkraut contains a significant amount of vitamin A and carotenes. Carotenes and vitamin A act as antioxidants and eliminate free radicals from the body, which can cause cell mutation. This improves eye health and reduces the chances of macular degeneration and cataract formation. Also, vitamin A helps slow down the appearance of wrinkles and blemishes and keep your skin appearing young and healthy.
Strengthens the Immune System
A single serving of sauerkraut has 35% of your daily recommended intake of vitamin C, which stimulates the production of white blood cells and increases cellular regeneration and repair. Not only is this important for a healthy immune system, vitamin C also plays a key role in forming collagen, a foundational component for our body’s structural contents, including organs, blood vessels, skin, hair, muscles, and bones.
The probiotics that improve your gut health have a strong influence on your immune system. A stronger gut lining helps prevent unwanted substances from “leaking” into your body and causing in immune system, in which your body would start attacking itself. Eating sauerkraut regularly helps prevent allergies and infections that lead to the common cold and urinary tract infections (UTI). If you do become sick, the probiotics will help you recover faster.
Contains Anti-Inflammatory Properties
Sauerkraut contains phytonutrient antioxidants, which can act as anti-inflammatory agents and help reduce pain and discomfort of joints, muscles, and other inflamed areas in your body.
May have Anti-Cancer Potential
Although further research is required to corroborate this health benefit, the high levels of glucosinolates, ascorbic acid, and ascorbigen reduce DNA damage and cell mutation rate in cancer patients. Sauerkraut contains these compounds in concentrated levels. In addition, cabbage, which is the main ingredient in sauerkraut, contains antioxidants, which can help reduce DNA damage, prevent cell mutations, and block the excessive cell growth that leads to tumors.
Two recent studies suggest that cabbage and sauerkraut juice may help reduce the risk of cancer by reducing the expression of cancer-associated genes. Women consuming more than 3 servings of sauerkraut per week in their teens into adulthood had a 72% lower risk of breast cancer than those who ate less than 1.5 servings per week. Another study showed similar results for men and their risk of prostate cancer.
Strengthens the Bones
Sauerkraut contains several minerals that help build strong bones and prevent osteoporosis. Since vitamin K produces the proteins that regulate bone mineralization and delay the onset of age-related bone loss in post-menopausal women, the high level of vitamin K2 is important for maintaining integrity and strength of your bones.
How to Make Sauerkraut
What You’ll Need to Make Sauerkraut
All you need for making your own sauerkraut is cabbage, salt, and some sort of container to store it while it’s fermenting.
Tips Before You Start
The gallon, wide-mouth jars that restaurants use to buy pickles are perfect for making sauerkraut
Keep your hands, and any metal object, out of the the container. Use wooden spoons and mashers and glass for dipping and weighing
The best and freshest ingredients will yield the best sauerkraut
It is important that the cabbage remain submerged in its liquid during the fermentation process.
When using a mason jar for fermentation, insert a smaller jelly jar filled with something heavy (rocks, marbles, etc.) in the mouth of the larger jar to make sure the cabbage remains covered with liquid the whole time
Cabbage near the surface tends to float, so when fermenting in a mason jar, make sure you tamp down the cabbage a few times per day or place a large outer leaf of cabbage over the surface of the shredded cabbage to hold it down.
Be sure to keep the jar covered at all times with a clean cloth (which can be cleaned by boiling for 5 minutes) or piece of cheese cloth. This will allow airflow, but prevent dust or insects from entering the jar
How to Make Homemade Sauerkraut
Makes: 1 to 1/2 quarts (8 servings)
Prep Time: 15 minutes
Ingredients:
1 medium head green cabbage (about 3 pounds)
Note: Red cabbage, napa cabbage, and other cabbages all make great sauerkraut — You can make individual batches or mix them up for a multi-colored sauerkraut!
1 1/2 tablespoons kosher salt (or dairy or pickling salt)
1 tablespoon caraway seeds (optional, for labor)
Equipment:
2-quart wide-mouth canning jar (or 2 quart mason jars)
Canning funnel (optional)
Smaller jelly jar that fits inside the larger mason jar
Clean stones, marbles, or other weights for weighing the jelly jar down
Cloth for covering the jar, such as cheesecloth
Rubber band or twine for securing the cloth
Instructions:
Clean everything. Make sure your environment, mason jar, and jelly jar are washed and rinsed of all soap residue. Clean and rinse your hands well.
Slice the cabbage. Discard wilted, limp outer leaves. Cut the cage into quarters and trim out the core. Slice each quarter down its length, making 8 wedges. Slice each wedge crosswise into very thin ribbons.
Combine the cabbage and salt. Transfer the cabbage to a big bowl and sprinkle the salt over the top. Work the salt into the cabbage by massaging and squeezing the cabbage with your hands. It may not seem like enough salt at first, but gradually the cabbage will become watery and limp (similar to coleslaw). This process will take 5 to 10 minutes. If you’'re flavoring your sauerkraut with caraway seeds, add them now.
Pack the cabbage into the jar. Grab handfuls of cabbage and pack them into the canning jar. Every so often, tamp down the cabbage in the jar with your fist. Pour any liquid released by the cabbage while you were massaging it into the jar. Optional: Place one of the larger outer leaves of the cabbage over the surface of the sliced cabbage to help keep the cabbage submerged in liquid.
Weigh the cabbage down. Slip the smaller jelly jar into the mouth of the jar and weigh it down the clean stones or marbles. This will help keep the cabbage weighed down, and eventually, submerged beneath its liquid.
Cover the jar. Cover the moth of the mason jar with a cloth and secure it with a rubber band or twine.
Press the cabbage every few hours. Over the next 24 hours, press down on the baggage every so often with the jelly jar. As the cabbage releases its liquid, it will become more limp and compact and the liquid will rise over the top of the cabbage.
Add extra liquid, if needed. If after 24 hours, the liquid has not risen above the cabbage, dissolve 1 teaspoon of salt in 1 cup of water and add enough to submerge the cabbage.,
Ferment the cabbage for 3 to 10 days. During these next few days, keep the jar away from direct sunlight and at a cool room temperature (ideally 65 to 75 degrees Fahrenheit). At high temperatures, the sauerkraut can become unappetizingly mush or go bad. Low temperatures (above freezing) are fine, but the fermentation process will be slower. Check it daily and press it down if the cabbage is floating above the liquid. Because this is a small batch of sauerkraut, it will ferment more quickly than larger batches. Start tasting it after 3 days. There is no hard-and-fast rule for when the fermentation process is completed — go by how it tastes. When the sauerkraut tastes good to you, remove the weight, screw on the cap, and refrigerate.
NOTE: While it’s fermenting, you may see bubbles coming through the cabbage, foam on the top, or white scum. These are all signs of a happy, healthy fermentation process. The scum can be skimmed off the top either during fermentation or before refrigerating. If you see any mold, skim it off immediately and make sure your cabbage is fully submerged. Don’t eat moldy parts close to the surface, but the rest of the sauerkraut is fine.
Store sauerkraut for several months. Since the sauerkraut has gone through fermentation, it will keep for at least 2 months and often longer if kept refrigerated. As long as it still tastes and smells good to eat, it will be.