For years, ABC juice made with apple, beetroot, and carrot has been a go-to drink for fitness lovers looking to boost energy, immunity, and skin glow. But now, according to health experts, this so-called nutritious juice may not be as perfect as it seems. While it’s packed with nutrients, the juice also contains high natural sugar and calories, which can lead to insulin spikes if consumed too often.
Now, there’s a new, healthier trend taking over social media which is ABC achaar or ABC pickle. Nutritionist and macrobiotic coach Dr Shilpa Arora recently shared on Instagram that fermenting these same ingredients instead of juicing them can make all the difference for your gut and overall health. “ABC juice (no), ABC achaar (yes). Your daily dose of glow, energy, and health,” she wrote, explaining that this fermented pickle is packed with probiotics that promote a healthy gut microbiome.
Why ABC pickle is better than ABC juice
Fermented foods like pickles, kefir, kimchi, and kombucha are rich in probiotics, have healthy bacteria that support digestion and improve the body’s ability to absorb nutrients. Unlike juice, which loses its fibre and can overload the body with sugar, the fermented version helps in balancing gut bacteria, strengthening immunity, and even improving mood and skin health.
Dr Arora in the reel explains that the fermentation process naturally enhances the nutritional value of the ingredients. However, for best results, one should choose home-made or minimally processed versions, since store-bought pickles that are heavily treated or preserved might lose their live bacterial content.
What is ABC achaar made of?
ABC achaar replaces apple from the traditional juice with amla (Indian gooseberry), making it amla, beetroot, and carrot pickle. Each ingredient is known for its own unique health benefits from boosting immunity to improving blood circulation and skin glow.
Dr Arora explains, to make it, slice the amla, beetroot, and carrots into thin pieces and place them in a clean glass jar. Add salt to taste and shake well. Then, prepare a tempering (tadka) with a teaspoon of mustard oil and slit green chilies. Grind fennel, cumin, and coriander seeds, and add the mix to your tadka before pouring it into the jar. Finally, keep the jar in sunlight for three to four days to ferment and your gut-friendly ABC pickle is ready.
The health benefits of ABC achaar
1. Amla (Indian Gooseberry)
Amla is one of the most powerful superfoods for immunity. Rich in vitamin C and antioxidants, it helps strengthen your body’s defence system, improves digestion, and supports glowing skin and shiny hair. It also reduces inflammation, manages blood sugar levels, and supports liver and heart health. A study published in the Journal of Ayurveda and Integrative Medicine showed that amla extract may help lower cholesterol and support better heart function by reducing lipid levels.
2. Beetroot
With winter around the corner, beetroots are in season and they’re great for your heart. Beetroot is high in nitrates, which help widen blood vessels, improving circulation and lowering blood pressure. A 2018 study in the Journal of Nutrition found that adding beetroot to your diet significantly lowered both systolic and diastolic blood pressure in adults with hypertension. Another 2020 review published in Nutrients reported that beetroot improves exercise endurance and stamina, making it popular among athletes.
3. Carrots
Carrots are full of vitamin A, which supports healthy vision, glowing skin, and a strong immune system. They also contain antioxidants that help slow ageing and protect against chronic diseases. Since carrots are low in calories and rich in fibre, they can help you feel full longer.
While ABC juice will always have its loyal fans, it might be time to give ABC achaar a chance. It’s tangy, flavourful, and full of health benefits, from better digestion to improved skin, mood, and energy.