Get Cultured! Fermented vs Pickled

Many low-carb dieters avoid fermented foods, fearing they are too high in carbohydrates. This is a misconception — properly fermented foods are generally low in carbs and rich in beneficial probiotics.

The true foods to avoid on a low-carb diet include:

• Sugars: white sugar, brown sugar, honey, maple syrup, and other natural sweeteners

• High-sugar fruits

• Starches: all grains, most legumes, starchy vegetables (e.g., potatoes, beets)

Fermentation is an ancient food preservation method that predates refrigeration.

With the advent of modern refrigeration and industrialized food production, traditional fermented foods became less common. This shift away from fermented, probiotic-rich foods may be a contributing factor to the rise in chronic health issues.

Including fermented foods in a low-carb diet can support gut health and overall wellness without compromising carb limits.

• Fermented foods are experiencing a strong resurgence—and for good reason.

• People are rediscovering that fermentation enhances the nutritional value of foods by cultivating beneficial bacteria.

• These healthy bacteria help colonize the gut, supporting digestion, immunity, and overall wellness.

• It’s now widely recognized that consuming even a tablespoon of fermented food with each meal can significantly contribute to optimal health and nutrition.

Benefits Of Fermented Foods

The fermentation process produces Lactobacillus, a beneficial probiotic that colonizes the gut and supports the natural balance of intestinal flora. This, in turn, enhances digestion, boosts immune function, and improves nutrient absorption.

• Lactobacillus is a species of "friendly" bacteria (probiotic) that naturally lives in the digestive, urinary, and genital systems without causing disease.

• It helps restore healthy intestinal flora, particularly after antibiotic use.

• Lactobacillus is also used to help prevent antibiotic-associated diarrhea and reduce the risk of post-antibiotic vulvovaginal yeast infections (candidiasis).

For more info on Lactobacillus, please read this article by Ana Aleksic, MSc (Pharmacy).

• In the 1960s, Lactobacillus reuteri was present in the microbiomes of approximately 40% of the population. Today, it is estimated to be found in only about 10% of people. This significant decline is largely due to the modern diet’s lack of traditionally fermented foods.

• Consuming a wide spectrum of beneficial bacteria from fermented foods has been linked to numerous health benefits, including:

  • Improved weight management

  • Lower blood sugar levels

• An added benefit of cultured dairy is that the live bacteria used in fermentation help break down lactose—making it easier to digest, especially for those who are lactose intolerant.

  
  

According to Dr. Joseph Mercola, regularly consuming probiotic-rich fermented foods offers a variety of health benefits, including:

• Essential nutrients:

  Some fermented foods are excellent sources of key nutrients, such as vitamin K2, which helps prevent arterial plaque buildup and supports heart health

  
  

• Immune system support:

  An estimated 80% of your immune system resides in your gut. Probiotics aid in the development of the gut’s protective mucus lining, which plays a critical role in immune defense.

  
  

• Powerful detoxification:

  Beneficial bacteria in fermented foods act as potent natural detoxifiers, helping your body eliminate toxins more effectively.

  
  

• Diverse microflora:

  Eating a variety of fermented foods provides a broader spectrum of beneficial gut bacteria than most probiotic supplements can offer.

Fermentation Lowers the Carb Count of Foods

• The fermentation process naturally reduces the carbohydrate content of foods.

• This happens because beneficial bacteria feed on the sugars and starches present in the food.

• As they consume these carbs, they convert them into lactic acid, carbon dioxide, and additional probiotic bacteria.

• The result is a food that is lower in sugar, easier to digest, and richer in gut-friendly microbes.

  
  

During fermentation, bacteria and yeast consume carbohydrates in the food as their energy source.

• In kombucha, the bacteria feed on sugar.

• In sourdough bread, they consume the carbohydrates in flour.

• In sauerkraut, they digest the natural sugars in cabbage.

• In yogurt, the bacteria break down lactose, the milk sugar.

• By definition, fermentation is a process that reduces the carbohydrate content of food as the microbes convert sugars and starches into beneficial byproducts like lactic acid, carbon dioxide, and probiotics.

"The longer the fermentation process, the more carbohydrates are consumed by the organisms, resulting in a more sour flavor and a lower dietary carbohydrate content.

Low-carb Fermented Foods

Fermentation boosts the natural nutrient value of foods!

• Kombucha

  Allow kombucha to ferment a bit longer and achieve a nice tang before consuming. A second ferment will further reduce sugars and develop flavor.

• Yogurt

  To ensure that almost all of the lactose is used in culturing, the best practice is to allow yogurt to ferment for a full 24 hours (thermophilic cultures) or 48 hours (mesophilic cultures). To maintain the culture's viability, some of the yogurt should be removed and refrigerated after the standard culturing time.

• Hard Cheeses

  While all cultured cheese will be lower in carbohydrates than the milk it started as, hard cheeses like cheddar will have almost no carbohydrates as opposed to a softer cheese like ricotta.

• Fermented Vegetables

  Any fermented vegetable, including beets and carrots, can be considered low in carbohydrates. Examples include sauerkraut, pickles and salsas.

• Kimchi

  Kimchi is a traditional Korean side dish of salted and fermented vegetables, such as napa cabbage and Korean radish. A wide selection of seasonings are used, including gochugaru (Korean chili powder), spring onions, garlic, ginger, and jeotgal (salted seafood), etc. Kimchi is also used in a variety of soups and stews.

• Water Kefir

  Allow this also to ferment longer until good and tart. In order not to stress the grains, remove them after 48 hours, and continue with a second ferment to further reduce sugars.

• Milk Kefir

  Allow to ferment for the full 24 hours or even longer. A second ferment without the grains will reduce lactose even further.

• Chimichurri

  Chimichurri is an uncooked sauce from Argentina and Uruguay that is used as a condiment and absolutely stellar on grilled meats. Traditionally it is made with fermented parsley along cilantro and basil. Chimichurri is brushed, basted, spooned onto meat as it cooks, served as a condiment, or used as a meat marinade.

• Tempeh

  This delicacy originated in Indonesia and is a fermented cake. Since the preparation of the delicacy involves fermentation, it is rich in probiotics and also removes anti-nutrients found in soybeans that can prevent the body from absorbing vital nutrients.

• Fruit Chutney

  While you might want to limit the amount of fruit you eat on a low-carb diet (due to the hidden fructose which does not spike insulin, thus effects are not easily detectable/measurable), fermented fruit chutneys are naturally lower in their natural sugars than their non-fermented counterparts. Try this fermented apple chutney.

• Fermented dark chocolate

  Cacao beans are fermented prior to making the low acidity chocolate bar. The extra fermentation step reduces the amount of sugars and brings up more pronounced smooth-satin mouth feel and chocolaty notes, delicate spices and flavors. The fermentation also boosts the amount of antioxidants and vitamin B.

"Cheese", Another Fermented Food, Is Great For Low Carb Diet !

Although some dairy products like milk and yogurt are high in carbs, the fermentation process used to produce cheese significantly reduces its carbohydrate content, making it suitable for a low-carb diet.

Aged cheeses, in particular, are lower in carbs and higher in protein, making them ideal for a low-carb, high-protein diet.

Carb Content of Cheeses:

The longer a cheese is aged, the lower its carb content. Fresh cheeses, which are less fermented, retain more carbohydrates from milk.

Examples of low-carb cheeses include:

• Brie and goat cheese: 0.3 grams per ounce

• Blue cheese and cheddar: 0.4 grams per ounce

• Parmesan: 0.9 grams per ounce

Protein Content of Cheeses:

Low-moisture cheeses generally have more protein.

For example:

• Parmesan: 10 grams of protein per ounce

• Most cheeses: 6-7 grams per ounce

• Cheese spreads, cottage cheese, and ricotta: less than 3 grams per ounce

Less Desirable Cheeses for Low-Carb Diets:

Cream cheese, cottage cheese, ricotta, and cheese spreads are lower in protein and still contain about 1 gram of carbs per ounce, making them less desirable for a low-carb diet.

Fermented vs. Pickled:

Fermented foods contain live bacteria with health benefits, while pickled foods, which are preserved in vinegar, may not offer the same probiotic benefits. Pickling often destroys live microorganisms, and processed pickles have lost much of their nutritional value.