As a "companion" to the meal, pickles are an accent that appears on many family tables, and some even regard it as a must-have flavor for meals.
However, a study involving 440,000 people found that eating pickled vegetables regularly may increase the risk of stroke and esophageal cancer.
Experts interviewed
He Jiguo, Associate Professor, College of Food Science and Nutritional Engineering, China Agricultural University
Wei Wei, Dietitian, Department of Nutrition, Dongfang Hospital, Beijing University of Chinese Medicine
Chinese Registered Dietitian Chen Caixia
Often eat pickles, or cause esophageal cancer and stroke
Recently, a study of 440,000 people by the biosystems engineering and food science research team of Zhejiang University showed that regular consumption of pickled vegetables may increase the risk of death from hemorrhagic stroke and esophageal cancer.
The study was published in BMC Medicine, an authoritative international academic journal.
According to the data of the "China Chronic Disease Prospective Study" project, the research team followed 440415 participants aged 30~79 without major chronic diseases for an average of 10 years, and the data showed that:
People who regularly eat pickled vegetables have a 15% higher mortality rate from hemorrhagic stroke compared to people who do not eat pickled vegetables;
Regular consumption of pickled vegetables increased esophageal cancer mortality by 45%.
From the mechanism point of view, excessive sodium content in pickles may be the main reason for the increased risk of death, and N-nitroso compounds in pickles are considered to be risk factors for esophageal cancer.
It should be added that the intake of pickled vegetables soaked in vinegar and fermented in a container for at least 2 weeks was not associated with the risk of esophageal cancer. This difference may be due to the method of pickling and the use of condiments other than salt.
On the mainland, where about 680 million people eat pickled vegetables, studies warn that limiting their consumption can help prevent premature death from hemorrhagic strokes and digestive tract cancers.
What is the high risk of pickles?
As a method of preserving vegetables using high-concentration salt solution and lactic acid bacteria fermentation, pickling not only removes the original astringency of the ingredients, but also adds new flavors, such as sauerkraut, kimchi, squeezed vegetables, etc.
According to taste, pickled foods mainly have the following categories:
Salt-pickled: If salted vegetables are to be stored for a long time, the salt content should reach about 15%;
Sugar pickling: Although it does not produce toxic substances, if it wants to be stored for a long time, the sugar content should reach more than 65%, resulting in high carbohydrates and calories;
Sour pickling: The sugar and salt content is relatively low, and kimchi and sauerkraut are more common.
Although pickled vegetables are delicious, its risks are mainly reflected in the nitrite produced during the preparation process.
Nitrite is a strong carcinogen, vegetables in the storage and pickling process, under the action of bacteria, produce a large amount of nitrite; When bacteria decompose nitrite acid, they produce acidic substances such as acetic acid and lactic acid, which in turn can decompose nitrite.
In general, vegetables have the highest nitrite content about 1 week after pickling, and already low after 20 days.
According to national standards, the nitrite content in pickles should preferably be reduced to less than 4 parts per million, and the nitrite content in freshly pickled vegetables can reach more than 100 parts per million, so brutally pickled vegetables (short-term pickled vegetables) are the most unsafe.
When making homemade pickles, there are several safety prerequisites:
Dish selection
The texture is tight
It is best to choose raw materials that have a tight texture and can still remain crisp and tender after pickling, such as radish, carrot, lettuce, kale, Chinese cabbage, garlic, cucumber, etc.
utensil
Glass, ceramic products
Acid resistance, better sealing, not easy to breed bacteria.
temperature
5℃~15℃
Pickled vegetables with too high a temperature are easy to rot, and too low a temperature is not conducive to fermentation.
Time
Do not eat it just after a few days of marinating
Either eat it within a few hours of just pickling, or wait until 20~30 days later to eat, which is relatively safer.
Pickled vegetables can not be eaten every day, can not eat too much at a time, if necessary, use water to eat again, while eating more fresh fruits and vegetables.
Patients with chronic diseases such as hypertension, diabetes, nephritis, children, pregnant women and other groups should eat less.
If it's hot and appetizing, you may wish to substitute 4 types of food
Eating more healthy sour foods in summer can open the appetite more than appetizing with pickles, and several sour foods are recommended:
Sour drinks
Sweating can easily lead to lack of water in the body, and lemonade has a special fragrance, which can promote the human body to take more water.
Lemon water also contains a variety of health-promoting active substances, such as flavonoids, hesperidin, naringenin, etc.
Soak lemonade slices should be thin, it is best to use a large piece of water with skin to soak, warm water is recommended, because the water temperature is too low and the aroma is not easy to bubble out.
Sour fruits and vegetables
The data shows that the vitamin C content of kiwifruit is 62 mg/100 grams, and eating one kiwi fruit a day can ensure daily vitamin C intake.
Tomatoes are rich in lycopene, a phytochemical that scavenges free radicals that cause aging and disease in the body and prevents cardiovascular disease.
In summer, when the sun is abundant and the sun is long, tomatoes at this time have a higher lycopene content than in other seasons.
Sour seasoning
Adding vinegar to cold vegetables can increase appetite and have bacteriostatic effects to help prevent intestinal diseases.
Adding vinegar when mixing cold vegetables can protect vitamin C and B vitamins from destruction to a large extent, and promote the absorption of calcium and iron ions.
The sour taste of vinegar also increases the sensitivity of taste buds to salty tastes, thereby reducing the amount of salt.
Sour dairy products
Refreshing yogurt is rich in high-quality protein, nutrients such as calcium and potassium, making it perfect for summer. Yogurt also contains a lot of lactic acid bacteria, which help maintain a healthy intestinal flora.
It is recommended to choose products with a protein content of ≥ 2.3%, the contents are viscous or jelly-like; If the contents are relatively thin and the protein content is ≥ 1.0%, it is usually made of milk with water, sugar, flavor, acidulant or starter culture, and it is not recommended to buy. ▲
Editor of this issue: Zhang Yu