Why you must add achaar to your diet

achaar benefits, Indian condiments, health benefits of achaar, traditional Indian pickles, adding achaar to diet

By: Kuldeep Sahani Jan 14,2026

If you have grown up in an Indian household, you will perhaps be aware that achaar or pickle is an indispensable part of a typical desi meal. You could be from Jammu and Kashmir or Kanyakumari, achaar is like that sidekick that adds flavour to your basic ghar ka khana.

Of course, the ingredients of these pickles change as we move from region to region but there isn’t a sect that is deprived of this miracle condiment. But, what is so special about it that not just India, but across the world, pickles are enjoyed and relished widely?

To be able to dissect, let’s get started with the basic

Kalpana Gupta, clinical nutritionist, nutrition and dietetics, Max Smart Super Speciality Hospital, Saket, New Delhi while talking about its historical prevalence says, “Achaar offers a blend of taste and health benefits that have made it a traditional staple in many cultures. Beyond its flavourful tang, achaar has historical roots in preserving seasonal produce, ensuring a year-round supply of essential nutrients. Some vegetables and fruits are unavailable throughout the year so it is a nice way to relish them during the off-seasons too.”

“The fermentation process involved in pickling not only aids in preserving vegetables but also enhances the bioavailability of nutrients and promotes the growth of beneficial probiotic bacteria. This fermentation aspect has been recognised by our ancestors, who valued homemade pickles not just for their taste but also for their digestive benefits,” she adds.

How the world pickles it

Pickles and achaar are culinary delights enjoyed in various parts of the world, each with its own unique methods of preparation and serving.

Here’s how the world enjoys its pickles

North America

In North America, pickles are typically made from cucumbers that are brined or fermented in a vinegar solution along with herbs and spices. They are mainly enjoyed accompaniment to sandwiches and burgers.

Europe

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

Middle East

In the Middle East, pickled vegetables are commonly served as part of mezze spreads. Turnips, carrots, and cucumbers are pickled in brine seasoned with garlic, chilli, and herbs like mint and dill. These are enjoyed with dishes like falafel sandwiches and grilled meats.

East Asia

In East Asian countries like Japan and Korea, pickles play a crucial role in balancing flavours in meals. In Japan, tsukemono refers to a variety 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.

The health benefits of achaar

Filled with probiotics:

Fermented pickles are teeming with beneficial bacteria known as probiotics. These probiotics, like Lactobacillus and Bifidobacterium strains, promote a healthy gut flora, aiding digestion, boosting immunity, and even potentially alleviating certain gastrointestinal issues.

It is low on calories, high on fibre:

Most pickles are low in calories but high in dietary fibre, making them an excellent addition to weight management diets. The fibre content aids in satiety, keeping hunger pangs at bay and promoting digestive health. You might have to use a certain level of discretion if you are buying pickles from the store. They could be high in additives and sodium.

Retain nutrition:

Contrary to common misconceptions, the pickling process doesn't necessarily strip vegetables of their nutrients. While some water-soluble vitamins like vitamin C may diminish slightly, other nutrients like vitamin K, potassium, and antioxidants remain intact, ensuring you still get a nutritional boost with every crunchy bite.

Are the store-bought pickles equally good?

Now, that’s a little tricky. While the pickles you make at home using brine, or spice and oil, there are no added preservatives. But you can’t say the same thing about pickles that you buy outside. The pickles could be maximum on additives and sodium, which could do you more harm than good.
“While homemade pickles may offer the most nutritional benefits due to minimal additives and the fermentation process, store-bought varieties can still be a convenient option. However, caution should be exercised when selecting store-bought pickles, as some may contain high levels of sodium, artificial additives, or excessive sugars, which can diminish their nutritional value and potentially harm health if consumed in excess,” Kalpana Gupta says.
So, next time your mother packs you a bottle of pickle while you are leaving home, you know she does not do it for nothing. There's so much more to it than just maa ke hath ka pyaar.

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