Can You Eat Sauerkraut Raw?

Sauerkraut, fermented white cabbage, is a staple of Central European cuisine. Just like kimchi, it is made by fermenting cabbage.

Sauerkraut is believed to have originated in China and was introduced to Europe by Genghis Khan’s Mongolian army in the 13th century.

Sauerkraut has a history in Germany, stretching back to the 14th century, and has been a part of German culture ever since.

German sauerkraut was traditionally made with white cabbage, caraway seeds, and other seasonings.

Today, German sauerkraut is still made with white cabbage and caraway seeds, but it is also often flavored with juniper berries and other herbs.

The use of sauerkraut spread quickly throughout Europe, and by the early 19th century, it had become a mainstay in the diets of people living in Central and Eastern Europe.

As German sauerkraut gained popularity throughout Europe, more herbs and seasonings were added to it, allowing people to create unique variations on the traditional recipe.

In addition to being a delicious side dish, sauerkraut was famous because of its nutritional benefits and ability to last long periods without spoiling.

Many people also believed that sauerkraut could help prevent illnesses like scurvy. It eventually became an essential part of the sailor’s diet, who could store it for months on long voyages.

As a result, sauerkraut quickly became a dietary staple in Europe, and its popularity has grown over the centuries.

Today, sauerkraut is enjoyed worldwide and is used in various dishes, ranging from traditional German favorites to more creative fusion recipes.

The fermentation makes sauerkraut of shredded cabbage and salt. This process creates a unique flavor profile that can add a savory touch to any dish.

The bacteria involved include lactic acid bacteria called Leuconostoc, Lactobacillus, and Pediococcus, which break down carbohydrates into lactic acid and create the sour flavor of sauerkraut.

Sauerkraut can be eaten in many ways, such as in salads, soups, sandwiches, or as a side dish. It is a versatile dish that can be eaten raw or cooked.

Can You Eat Sauerkraut Raw?

You can eat sauerkraut raw. It is a popular addition to salads, sandwiches, wraps, and other dishes.

Raw sauerkraut is considered a healthy food choice because it has not been cooked and retains its beneficial nutrients.

Raw sauerkraut is a versatile food that can be enjoyed in many different ways. You can use it in various recipes, from salads to stir-fries.

To prepare sauerkraut, white cabbage is finely shredded and layered with spices in a slow cooker or wooden tub.

Salt is added between the layers to draw out moisture, and a lid is placed over the vessel to trap the bacteria in an oxygen-free environment.

The cabbage ferments for at least a month with a heavy lid on top. The ideal temperature is below 15.5 degrees Celsius or 60 degrees Fahrenheit.

As the mixture ferments, the cabbage softens and breaks down into a sour-tasting, probiotic-rich food.

During this process, the lactic acid produced by the bacteria acts as a natural preservative and allows sauerkraut to keep for up to several months in cool temperatures.

Once the desired level of fermentation is reached, you can remove the lid and transfer the sauerkraut to airtight containers.

Benefits of Eating Sauerkraut Raw

Eating sauerkraut raw offers many benefits, including an increased intake of probiotics, which can support digestion, improve gut health, and boost immunity.

Additionally, raw sauerkraut has vitamins C, K, and B6, antioxidants, and dietary fiber.

That said, it’s a great addition to a raw vegan diet, and one of the foods that could significantly improve the digestion.

Some benefits of eating raw sauerkraut are given below:

Digestive Health

Eating raw sauerkraut can help improve digestive health, as it is rich in probiotics.

Probiotics are beneficial bacteria that can help to improve digestion, reduce symptoms of digestive distress, and support a healthy balance of good bacteria in the gut.

Additionally, raw sauerkraut is an excellent source of fiber and can improve regularity.

Anticancer Properties

Studies have also shown that raw sauerkraut can help prevent certain types of cancer.

The probiotics present in raw sauerkraut can help reduce inflammation, a known cause of many types of cancer.

Sauerkraut has compounds called isothiocyanates, which are effective in fighting the growth of cancerous cells.

Studies have also found that the lactic acid bacteria in sauerkraut can produce compounds that can slow down or stop the development of tumors.

Anti-inflammatory Properties

The compounds found in sauerkraut are known for their anti-inflammatory properties.

In addition to their cancer-fighting capabilities, isothiocyanates can help reduce inflammation in the body, reducing the risk of developing certain chronic illnesses.

This is especially beneficial for people with autoimmune conditions, which often cause chronic inflammation.

Antioxidant Profile

The antioxidant compounds found in sauerkraut are also beneficial for fighting cancer and reducing inflammation.

Polyphenols, flavonoids, and Vitamin C are some antioxidants found in sauerkraut that can help protect cells from damage caused by free radicals.

Side Effects of Eating Sauerkraut Raw

Eating sauerkraut raw is generally considered safe, although it may cause digestive distress in some people. The most common side effects include bloating, gas, and nausea due to the high amounts of dietary fiber.

Additionally, raw sauerkraut can contain harmful bacteria or toxins that could cause food poisoning if not properly handled and stored.

For this reason, it is crucial to purchase raw sauerkraut from a reputable source and store it in an airtight container in the refrigerator.

Conclusion

Sauerkraut is a European staple that has become popular all around the world.

It is claimed that Genghis Khan’s Mongol armies brought sauerkraut to Europe from China in the 13th century.

It is prepared by fermenting shredded cabbage and salt, resulting in a distinct taste profile that may offer a savory edge to any cuisine.

Raw sauerkraut has several health advantages, including a higher probiotic content that can aid digestion, enhance gut health, and boost immunity.

It is rich in antioxidants, dietary fiber, and vitamins C, K, and B6.

The probiotics in sauerkraut can help decrease inflammation and prevent several types of cancer.

Although eating raw sauerkraut is usually considered safe, it may induce intestinal discomfort in some people.