10 Awesome Benefits of Including Sauerkraut in Your Weight Loss Plan

sauerkraut benefits for weight loss

Are you trying to lose weight? Do you also love sauerkraut? If you do have a love for sauerkraut, then do I have some great news for you.

Including sauerkraut in your weight loss meal plan has a myriad of benefits.

Sauerkraut and Weight Loss

Sauerkraut is not a food loved by all, but it is a food loved by many due to its sour taste.

There is nothing like that delicious aroma of sauerkraut in the crock pot on New Years Day.

But who would have thought that this food could have so many benefits when it comes to losing weight and your overall health?

We know raw cabbage is great for losing weight, but the byproducts created during fermentation to make sauerkraut increase these benefits ten fold.

If you are a lover of this great fermented find, you are going to be very happy to know that the health benefits of sauerkraut are going to be perfect to help you reach your weight loss goals.

Let’s dive in and discuss the top 10.

1. Fermented Foods are Great for Weight Loss

Fermented food is great to include in your weight loss meal plan.

When you think of fermented foods, you might not immediately think of weight loss. However, adding fermented foods to your diet can actually help you to achieve your weight loss goals.

Fermented foods are a great source of probiotics, which are beneficial bacteria that help to promote a healthy gut.

A healthy gut microbiome is essential for proper digestion, and it can also help to regulate hunger and cravings to prevent weight gain.

Eating foods with probiotic content is going to work wonders on your gut health.

Also, fermented foods are often lower in calories than their non-fermented counterparts. For example, a cup of yogurt contains about 100 calories.

As a result, including fermented foods in your weight loss meal plan can help you to reach your goals without feeling deprived.

The Fermentation Process

The fermentation process of sauerkraut begins with shredded cabbage that is mixed with salt.

Over the next few days, the fermented cabbage will release water and begin to wilt.

As the water is released, it creates an ideal environment for lactobacillus bacteria to grow. These bacteria convert the sugars in the cabbage into lactic acid, which preserves the cabbage and gives sauerkraut its characteristic delicious sour flavor.

The fermentation process also creates a number of other beneficial compounds, such as vitamins, minerals, and antioxidants. We will talk more about these.

Sauerkraut that has been properly fermented is a delicious and nutritious addition to any meal.

the fermentation process of sauerkraut

2. Sauerkraut is Low in Calories

As we discussed above, fermented foods typically have lower calorie content. Let’s take a look.

The calorie content of sauerkraut is definitely appealing to those of us counting calories.

In just one cup of sauerkraut, there is around 27-30 calories.

That is astounding, and if sauerkraut is one of your favorite foods, you don’t have to feel guilty eating it.

When you are losing weight, calories are very important because you spend your days making sure you are in your calorie range to lose weight. We need to be mindful of the number of calories each food has.

You can’t maintain a calorie deficit without knowing how many calories are in the foods you are eating.

You can rest assured knowing that sauerkraut is low in calories, and you can start to include it in your meals while feeling zero shame.

3. The Portion Size of Sauerkraut is Deceiving

As I mentioned above, the serving size of sauerkraut is about one cup per serving.

One cup is a generous amount compared to a small portion for other foods.

One cup of sauerkraut actually ends up looking like a lot more than one cup when put onto your plate.

This can play a bit of an optical illusion on the mind, especially when you prepare your food on smaller plates.

Also, if you have the room in your daily calorie deficit allotment, you can feel free to splurge and measure out even 2 cups, and still be super low on calories.

4. Incorporating Sauerkraut into your Diet is Easy

You may have thought that the best ways of incorporating sauerkraut had to be high calorie, but they don’t.

Sauerkraut can be used as a main ingredient in dishes, or as a side dish or even a condiment.

While sauerkraut is most commonly associated with classic German cuisine, this versatile ingredient can actually be used in a variety of dishes.

As a main ingredient, sauerkraut provides a tangy and slightly salty flavor that can stand up to or be an alternative to heartier meats like pork and sausage.

It also pairs well with fruits and vegetables, making it a versatile option for vegetable-based dishes, such as healthy casserole.

When used as a side ingredient or condiment, sauerkraut can add acidity and depth of flavor to a dish.

It is also a popular topping for sandwiches and hot dogs. Regardless of how it is used, sauerkraut can be an essential healthy option that you can feel good about.

Whatever you put it in or on top of, you will know that you are saving on calories and carbs, while also getting a dose of that good bacteria to help your GI tract function better.

Sour Cabbage can pair well with a variety of foods. Maybe you would like to make a tasty healthy version of a Reuben sandwich? It’s up to you.

Some people have even incorporated it into their desserts, when used in this way and baked at a high temperature, is similar to the texture of coconut.

As long as you are staying within your calorie range to lose weight, the options are endless.

Feel free to get creative.

5. Sauerkraut has Benefits for Digestive Tract Health

Probiotic foods are amazing for gut health, and this has been proven.

Probiotics are live bacteria that are good for your health, especially your digestive system.

We usually think of these as germs that cause diseases. But your body is full of bacteria, both good and bad. Not all bacteria is harmful bacteria.

Probiotics are often called “good” or “helpful” bacteria because they help keep your gut healthy. Probiotic foods were traditionally fermented foods like yogurt, kimchi, and pickles for example.

Now you can find them in yogurt, buttermilk, some cheeses, miso soup, some juices and soy drinks, and some nutritional supplements.

I’m sure you have heard about staying regular with Activia. This yogurt contains live cultures which are helping to keep the gut regular by promoting healthy gut flora.

You can also take them as a pill or in powder form. The two most common probiotics are Lactobacillus and Bifidobacterium.

They help restore the natural balance of bacteria in your gut when it’s been disrupted by an illness or treatment with antibiotics.

Probiotic foods are amazing for gut health, and this has been proven through studies that show they can help with diarrhea, inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), and skin conditions like eczema.

Some research suggests that probiotics might also help boost the immune system, fight obesity, and reduce the risk of allergies

6. Sauerkraut is Super Low in Carbs

How many carbohydrates are in sauerkraut? Next to none.

There is roughly about 6 grams of carbohydrates in one cup of sauerkraut.

When you are eating foods low in carbs, you will also save on the calories that come with those carbs.

I do want to mention to you that you should be sticking with plain sauerkraut, and not the premade kinds of sauerkraut that may have added carbs.

Of course, homemade sauerkraut would be the best option, but not everyone knows how to make the homemade version.

If you are one of those people who does not know how to make homemade sauerkraut, just make sure to check the package (nutrition label) for added sugar.

No, carbs are not bad. I advocate for carbs. I eat carbs every day and I manage to stay in a healthy weight range, but my eating more foods low in carbs, you are saving on calories.

7. Sauerkraut is High in Dietary Fiber

Fiber is important when trying to lose weight in a calorie deficit, because Fiber helps us to feel full longer.

As anyone who has tried to lose weight knows, feeling full is an important part of avoiding overeating.

When we feel full, we are less likely to snack or overeat at meal times.

One of the things that can help us to feel full is fiber.

Fiber is a type of carb that is found in food or supplements, and the body cannot digest fiber.

This means that it stays in your stomach much longer than other types of food, helping to give us a feeling of fullness.

In addition, fiber helps to regulate your blood sugar levels, keeping you from feeling hungry between meals.

For these reasons, foods high in fiber are often recommended for people trying to lose weight.

Fiber also helps with gut health and going #2.

When you first begin any lifestyle change or change in your diet, our bodies will react.

Changing our diet can sometimes cause constipation because it takes our body some time to get used to the changes we are making.

Fiber makes it easier to go to the bathroom by softening stool, and who can complain about that?

There are about 4 grams of fiber in one cup of Sauerkraut, so including it is a great way to get in some additional fiber.

Women should aim to consume at least 21 to 25 grams of fiber per day, while men should aim for around 30 to 38 grams a day in their diet.

8. Sauerkraut Contains Essential Vitamins

We know how important it is to make sure you are getting all of the essential vitamins that you need when you are in a calorie deficit.

It is important that when you are cutting back on quantity of calories, that you are not cutting back on the QUALITY of calories.

Sauerkraut has many of these essential vitamins packed inside.

Sauerkraut contains essential vitamins such as Vitamin C, iron, Vitamin B6, folate, manganese, and potassium.

While most people know that Vitamin C is important for a healthy immune system, not everyone realizes that it also plays a role in maintaining healthy skin and bones.

Iron is another essential nutrient, and it is necessary for the production of hemoglobin, which carries oxygen in the blood.

Folate is critical for pregnant women, as it helps to prevent birth defects. Folate is also essential for brain function.

Manganese is involved in bone formation, and potassium helps to prevent high blood pressure and also keeps us heart healthy by reducing risk of heart disease.

These are just a few of the essential vitamins and minerals that are needed for good health, and they are all found in Sauerkraut.

9. Sauerkraut has a High Shelf Life

Why would this be important for weight loss?

This is important because due to the high shelf life of sauerkraut, you are able to buy more in bulk, which can save you tons of time preparing meals.

If you meal prep, this is going to be a big time saver for you.

Do you hate going to the store and buying things, only to have them soil when you don’t use them fast enough?

You will not have this problem with Sauerkraut. You can be sure that it will last you awhile when you use it for weight loss recipes.

10. Sauerkraut is Cheap

You can by sauerkraut in cans or bags if you choose to buy premade.

You can buy a can of sauerkraut in the supermarket for around $0.90 cents per can.

Just think about how long that is going to last you if you want to stock up and have some on hand to last awhile!

10 benefits for weight loss with sauerkraut

In summary

In conclusion, sauerkraut is an excellent food to include in your diet if you are trying to lose weight.

It is high in fiber, low in calories, low in carbs, and it also contains essential vitamins and minerals that are necessary for good health.

Additionally, sauerkraut has a high shelf life, so you can buy it in bulk and save time preparing meals. Plus, it is very cheap, making it a great option for those on a budget.

Stock up on that sauerkraut!

If you enjoyed this article, be sure to check out some others below.