Controlling Diabetes with Sauerkraut: Fermented Facts

May 12, 2025

Picture a plate filled with vibrant, tangy sauerkraut! It goes with anything and everything, whether it's sandwiched between layers of your favourite deli meats, tossed in a fresh salad, or served as a zesty side dish. Maybe you're already a fan of this fermented delight, or perhaps you've never quite dared to try it before. Either way, knowing sauerkraut's health benefits could completely change your perception of it as just another tangy food.

But is sauerkraut good for diabetes? This blog will uncover how sauerkraut can be a beneficial addition to your diabetic diet. Explore how its components can help manage blood sugar levels and learn practical tips to incorporate it into daily meals. Join us on this journey to see how a humble side dish could become a valuable ally in the fight against diabetes!

Understanding diabetes

Diabetes is a chronic metabolic disorder that affects how your body converts food into energy. It's a condition characterised by elevated blood sugar levels, which can lead to serious health complications over time.

When you eat food, your pancreas normally releases insulin, a hormone that acts as a key to allow blood sugar to enter cells for energy. Diabetes occurs when the body either doesn't produce enough insulin or can't effectively use the insulin it produces, leading to a buildup of glucose in the bloodstream.

The following are the primary issues associated with diabetes:

Insulin resistance: Cells become less responsive to insulin, hindering glucose uptake from the bloodstream. This resistance is often influenced by a malfunction in insulin signalling pathways, particularly in muscle cells.
Blood sugar fluctuations: Blood sugar levels can spike and drop erratically, causing various symptoms and long-term damage.
Inflammation: Chronic inflammation plays a significant role in the onset and progression of type 2 diabetes, which can also lead to cardiovascular issues.

Types of diabetes

Diabetes manifests in several forms, each with distinct causes and characteristics. Understanding these differences is crucial for effective management:

Type 1 diabetes: An autoimmune condition where the immune system attacks the body's insulin-producing cells in the pancreas.
Type 2 diabetes: This is the most prevalent form, characterised by insulin resistance or the body's inability to produce sufficient insulin.
Gestational diabetes: A temporary form of diabetes that arises during pregnancy due to hormonal changes affecting insulin's effectiveness. It usually resolves after delivery, but it increases the risk of type 2 diabetes later in life.

Impact of diet on diabetes management

Diet is a cornerstone of diabetes management. Healthy eating practices are essential for managing blood glucose levels and fostering a healthy relationship with food.

A balanced diet rich in non-starchy vegetables, lean proteins, quality carbohydrates, and healthy fats is recommended.
Reducing sugar and processed food intake while increasing fiber can significantly help control blood sugar levels.

According to WHO (World Health Organisation), 77 million people above the age of 18 are suffering from diabetes, and 25 million people are pre-diabetic. This prevalence highlights the critical role diet plays in managing the disease. Furthermore, lifestyle interventions that include physical activity paired with modest weight loss can reduce the risk of developing type 2 diabetes.

If you’ve got the scoop on diabetes, let’s explore the delicious world of sauerkraut and what makes it stand out!

What is sauerkraut?

Sauerkraut is a traditional fermented food made from finely shredded cabbage. The name is derived from the German words 'sauer' and 'kraut,' meaning 'sour cabbage.' Though it might look like sauerkraut originated in Germany, its roots trace back much further, with evidence suggesting that similar fermentation techniques were used in ancient China.

The journey from cabbage to sauerkraut involves a fascinating fermentation process:

Finely shredded cabbage is layered with salt.
This mixture is then left to ferment in an anaerobic (oxygen-free) environment for 3 to 7 days.
Naturally occurring lactic acid bacteria (LAB) on the cabbage leaves begin to thrive in this salty environment.
These bacteria convert the natural sugars in the cabbage into lactic acid, which lowers the pH, preserving the cabbage and giving it its characteristic tangy flavour.

Nutritional composition

Besides enhancing the flavour of sauerkraut, the fermentation process produces probiotics that contribute to improved gut health. Moreover, this fermented cabbage delight is a powerhouse of nutrients. Here's a breakdown of its nutritional composition per 100g:

Nutrient	Amount per serving
Calories	19 kcal
Carbohydrates	4.7 g
Fiber	2.9 g
Sugar	1.8 g
Protein	0.9 g
Fat	0.1 g
Sodium	661 mg
Vitamin C	14.7 mg (24% of the Daily Value)
Vitamin K	13 µg (16% DV)
Iron	1.5 mg (8% DV)
Potassium	170 mg (5% DV)
Manganese	0.2 mg (8% DV)

With all this nutritional goodness packed in, let's see how it measures up specifically for those managing diabetes.

Is sauerkraut good for diabetes?

If you're grappling with diabetes, you know how difficult it is to balance your meals—you need something delicious but, at the same time, avoid sugar spikes. Sauerkraut, with its unique properties, can be a surprisingly beneficial addition to a diabetic diet, offering a way to manage blood sugar without compromising on taste:

Probiotics: Sauerkraut is teeming with probiotics—beneficial bacteria that play a crucial role in gut health. Emerging research suggests that probiotics may improve insulin sensitivity, meaning that cells respond more effectively to insulin, allowing glucose to enter cells for energy more readily. This improved insulin sensitivity can help regulate blood sugar levels and reduce the risk of insulin resistance, a key feature of type 2 diabetes.
Fiber: Sauerkraut is a good source of dietary fiber. Fiber slows down the absorption of glucose from the digestive tract into the bloodstream. This prevents rapid spikes in blood sugar levels after meals, promoting more stable blood sugar control.
Antioxidants: Antioxidants present in sauerkraut help combat oxidative stress and inflammation, both of which are rampant in diabetes. According to a study, fermented foods like sauerkraut have the potential to mitigate diabetes-related health issues by boosting antioxidant capacity and anti-inflammatory response.
Low carbohydrate content: Sauerkraut is naturally low in carbohydrates, making it a suitable choice for individuals with diabetes who need to manage their carbohydrate intake. Its low carbohydrate content helps minimise its impact on blood sugar levels.

Did you know that your blood sugar levels can spike after late-night sleep? An expert from The Good Bug explains the reason behind this phenomenon in the video below.

Also read: Is Kombucha Good for Diabetes?

Speaking of gut health, let’s dig into why that matters so much with diabetes!

Gut health and diabetes

While certain components in sauerkraut contribute to blood sugar control, its real power lies within the gut. The intricate relationship between gut health and diabetes is becoming increasingly evident. The gut microbiome, the community of microorganisms residing in your gut, plays a significant role in overall health, including metabolic health.

Fermented foods like sauerkraut, with their rich probiotic content, can play a pivotal role in supporting a healthy gut and, in turn, aiding in diabetes management. Let's take a closer look at this fermented connection:

Dysbiosis and diabetes: Dysbiosis occurs when your gut is imbalanced, and there is an overgrowth of harmful bacteria and a reduction in beneficial bacteria. This can impair gut barrier function and lead to a leaky gut, where harmful substances enter the bloodstream, triggering inflammation and worsening insulin resistance. In diabetic individuals, dysbiosis can further compromise metabolic health and increase the risk of complications.
Probiotics and gut balance: Sauerkraut's fermentation process produces a wealth of probiotics that can help restore and maintain a healthy gut microbiome. These probiotics can introduce beneficial bacteria to your gut, improve the diversity and balance of gut bacteria, and promote a more favourable gut environment.
Reducing systemic inflammation: A balanced gut microbiome can help reduce systemic inflammation, which is often elevated in individuals with diabetes. Chronic inflammation contributes to insulin resistance and other diabetes-related complications. By promoting gut health, sauerkraut may help mitigate this inflammation, benefiting diabetes management.

So, it's clear that diabetics can eat sauerkraut, but how can you sneak it into your meals without breaking a sweat?

Also read: Probiotic Foods for Diabetes: Benefits and Sources

How to incorporate sauerkraut into a diabetic diet?

Incorporating sauerkraut into a diabetic diet doesn't have to be a source of worry. You can enjoy its tangy flavour without unwanted sugar spikes. But how do you integrate this fermented delight into your daily meals, and what should you look for when choosing the right sauerkraut? Here are some practical tips to guide you:

Choose refrigerated sauerkraut: Opt for sauerkraut from the refrigerated section of the grocery store. Sauerkraut found on the shelf may have undergone pasteurisation, a process that kills beneficial bacteria, diminishing its probiotic benefits.
Read labels carefully: Select sauerkraut with minimal ingredients—the best versions contain just cabbage and salt without any preservatives or artificial sweeteners. Also, seeking out low-sodium and low-sugar options helps keep your overall intake of these ingredients in check.
Use sauerkraut as a condiment: Treat sauerkraut like a condiment to help limit your sodium intake. Add a small portion to salads, sandwiches, wraps, or as a side dish to your main meals. It pairs well with lean proteins, vegetables, and whole grains.
Homemade vs. store-bought sauerkraut: While store-bought options are convenient, making sauerkraut at home gives you complete control over the ingredients and sodium levels, making it ideal for managing diabetes. Homemade sauerkraut often relies on natural ingredients and retains more probiotic benefits as it skips the pasteurisation process.
Seek professional advice: Consult a healthcare professional or a registered dietitian before making significant dietary changes. They can guide you on how to incorporate sauerkraut into your meal plan and suggest suitable serving sizes to ensure that you enjoy the benefits of sauerkraut without compromising your health.

Who knew that a simple fermented cabbage could offer so much to those managing diabetes? With its low-carb content and unique blend of probiotics, fiber, and antioxidants, sauerkraut can assist in managing blood sugar levels and promoting gut health. With mindful choices and careful incorporation, you can enjoy the tangy goodness of sauerkraut without compromising your health goals.

Now that you know sauerkraut is good for diabetes, why not give it a try and experience the benefits firsthand? The Good Bug offers a delicious and easy way to start with our signature, naturally-fermented sauerkraut. Visit our website to grab your fermented jars and embark on a healthy, sugar-free journey!