Find Out with Expert Advice: Why Must Achaar or Pickle Be Added to Your Daily Diet?

Given its nutritional benefits and rich flavours, incorporating achaar into your daily diet can be beneficial. However, moderation is key. 

18 May 2024

By Ishika Kumar

Achaar, or pickle, is a beloved staple in Indian households, known for its spicy, tangy flavour that enlivens any meal. But beyond its taste, achaar carries significant cultural and nutritional value that makes it an essential part of the daily diet. 

Here, we delve into the reasons why achaar should be a regular feature on your dining table and explore pickling traditions around the world.

The Cultural Essence of Achaar

In India, every region boasts its unique variety of achaar, reflecting the diverse culinary traditions across the country. The term “achaar” is derived from the Persian word for preserving meats and vegetables using salt, vinegar and other ingredients. Similarly, the word “pickle” has its origins in the Dutch word “pekel,” meaning saline or brine. This cultural heritage is evident in the wide array of pickles found in Indian kitchens, from the tangy mango pickles of North India to the spicy lemon pickles of the South.

Achaar preparation is a time-honoured tradition passed down through generations. Each family has its own secret recipes and techniques to make it, often involving specific masalas and methods of sun-drying ingredients. This process not only preserves the produce but also infuses it with a unique flavour that varies from household to household. The art of pickling thus serves as a culinary link to our ancestors, evoking memories of mothers and grandmothers meticulously preparing jars of achaar to last through the seasons.

Achaar is the Solution to Seasonal Changes

One of the significant advantages of achaar is its ability to preserve seasonal produce, allowing us to enjoy our favourite fruits and vegetables year-round. In a country where diet patterns shift with the seasons, achaar provides a way to savour summer mangoes or winter carrots long after their harvest. This not only extends the shelf life of these ingredients but also reduces food wastage, making achaar a sustainable addition to our diet.

The Nutritional Powerhouse

Beyond its cultural and practical benefits, achaar also offers substantial nutritional advantages. According to Ayurveda, the pickling process promotes the growth of healthy microbes, enhancing the probiotic content of the food. Nutritionist Rujuta Diwekar highlights that pickles are rich in vitamin K, vitamin A and probiotic bacteria, which aid in digestion and overall gut health. A small serving of achaar with your meal can provide a balanced mix of prebiotics and probiotics, fostering a healthy digestive system.

However, it’s crucial to consume achaar in moderation. The high salt content, which is a key aspect of the preservation process, can often lead to increased sodium levels if eaten in excess. Macrobiotic nutritionist Shilpa Arora emphasises that achaar, when prepared with wholesome ingredients like cold-pressed mustard oil and homemade spices, is beneficial for the gut. 

The fermentation process of achaar generates healthy bacteria that support digestion and reboot the body. Still, overindulgence can have adverse effects, just like excess of everything is bad. So, it’s best to enjoy achaar as a flavourful addition to your meal rather than a primary component, as it can also be the best accomplice to your food crimes!

Is It Okay to Have Achaar Every Day?

Given its nutritional benefits and rich flavours, incorporating achaar into your daily diet can be beneficial. However, moderation is key. Consuming small amounts of achaar daily can enhance your meals and provide health benefits, but overconsumption, especially of those store-bought varieties which are all high in sodium and preservatives, can be very detrimental.

Homemade achaar, with its natural ingredients and traditional fermentation methods, is generally healthier and safer for regular consumption.

Global Perspectives on Pickling

Pickling is a practice enjoyed worldwide, with each culture adding its unique twist. Here’s a glimpse into the diverse pickling traditions around the globe:

1.     North America: In North America, pickles are commonly made from cucumbers brined with herbs and spices, often accompanying sandwiches and burgers. Dill pickles are particularly popular, known for their tangy and slightly sour taste.

2.     Europe: European countries have a rich tradition of pickling vegetables and fruits. In Eastern Europe, sauerkraut is a staple dish, made from fermented cabbage. Mediterranean regions prefer pickling olives in brine or vinegar and seasoning it with herbs and spices. Pickled cucumbers, or gherkins, are also popular in various European cuisines, and are often served with charcuterie boards or as a garnish for dishes.

3.     The Middle East: In the Middle East, pickled vegetables such as turnips, carrots and cucumbers are integral to mezze spreads, enhancing dishes like falafel and grilled meats. These pickles are often seasoned with garlic, chilli and herbs like mint and dill.

4.     East Asia: East Asian cuisines feature a variety of pickled items. In Japan, tsukemono refers to a range of pickled vegetables, including daikon radish, cucumbers and ginger, often served as palate cleansers or accompaniments to rice dishes. In Korea, kimchi, made from fermented napa cabbage and radishes seasoned with chilli peppers and garlic, is a staple side dish enjoyed with almost every meal.

5.     South Asia: Beyond India, other South Asian countries also have rich pickling traditions. In Bangladesh, achaar is made from mangoes, tamarind and chillies, often with a sweet and sour flavour. Pakistani pickles are very similar to Indian ones but may include unique ingredients like turnips and carrots in a spicy brine.

India’s Indigenous Pickling Methods

India’s diverse climate and regional ingredients have given rise to a wide variety of indigenous pickling methods. Here are some notable ones:

North India: Mango pickle (aam ka achaar) is a favourite, made with raw mangoes, mustard oil and a mix of spices. Lemon pickle (nimbu ka achaar) is also popular, often sun-dried and preserved with salt and spices.

South India: In the southern states, pickles are often made with tamarind, lime and various vegetables. Gongura pickles from Andhra Pradesh, made with sorrel leaves, and avakaya, a spicy mango pickle with locally sourced special chillies, are well-known.

West India: Gujarat and Maharashtra are famous for their sweet and spicy pickles. Methia Keri, a Gujarati mango pickle with fenugreek seeds, and Chunda, a sweet mango preserve made of grated and shredded mango, are the regional specialities.

East India: In Bengal, pickles are known as “achaar” or “aamer tok,” often made with mustard oil and a pungent mix of spices. Bamboo shoot pickles and fish pickles are unique to the region.

Health Benefits of Achaar Backed by Science

Scientific research has supported the health benefits of consuming pickles. A 2018 study on fermented foods highlighted that these foods, including pickles, contain live probiotic bacteria beneficial for gut health. Another study explored vinegar’s effects on blood sugar regulation, suggesting that vinegar-rich pickles can improve insulin sensitivity and lower blood sugar levels post-meal, potentially reducing the risk of type 2 diabetes.

Despite these benefits, it’s important to note the difference between homemade and store-bought pickles. Homemade achaar, with minimal additives, preservatives, synthetic food colourings and timely natural fermentation, offers the most health benefits. In contrast, commercially available pickles may contain high levels of sodium, artificial additives or excessive sugars, which can negate their nutritional value.

In conclusion, Achaar is more than just a condiment; it’s a rich blend of culture, tradition and nutrition. Its ability to preserve seasonal produce, enhance gut health and add a burst of flavour to any meal makes it a valuable addition to your diet. So, the next time you enjoy a spoonful of this tangy delight, remember that it’s not just about the taste, it’s about embracing a culinary heritage that nourishes both body and soul.

By understanding and appreciating the cultural, nutritional and global significance of pickles, we can make informed choices about incorporating them into our diets. Moderation and mindfulness about the ingredients can ensure that we enjoy the health benefits of achaar daily while savouring its delightful flavours.