Is Cabbage Good for Diabetes?

Many of us love having finely chopped cabbage in our daily salads, right? It’s a simple and easily available addition to our meals, whether it’s mixed in a salad, cooked as a sabzi, or used to make stuffed parathas.

Not only does it taste great, but it’s also a pocket-friendly option, making it a go-to choice for all. But did you know that this everyday vegetable is also great for managing diabetes?

In this blog, we’ll see why cabbage in diabetes is good, its nutritional benefits, the different types available, and how you can include it in your diet to stay healthy.

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How Well Do You Know Your Cabbage?

We all know what cabbage is. Commonly known as patta gobhi. Cabbage is a leafy green vegetable that belongs to the Brassica family, and it also includes cauliflower (gobhi), broccoli, and kale. It is widely and easily available in local markets and is pocket-friendly for everyone.

There are different varieties of cabbage, with the most common being green cabbage. You might also come across violet/purple cabbage, which is slightly more expensive and usually found in supermarkets or hypermarkets.

What is the Nutritional Value of Cabbage?

Cabbage is a powerhouse of nutrients. It is low in calories and packed with vitamins, minerals, and antioxidants. According to the Indian Food Composition Tables (IFCT) 2017, 100 grams of cabbage contains:

What is the Glycemic Index of Cabbage?

The Glycemic Index (GI) measures how quickly a food raises blood sugar levels. Foods with a low GI are ideal for managing diabetes.

Cabbage has a GI of 10, which is considered very low. This means cabbage and diabetes management go hand in hand, as cabbage is a great option for people with diabetes, as it won’t cause a spike in blood sugar levels.

What are the Types of Cabbage and Their Unique Benefits?

In our local sabji mandi, neighborhood hypermarket, or on the several on-demand delivery apps, you’ll typically find these 2 varieties of cabbage easily:

1. Green Cabbage

The most common variety found everywhere. It’s affordable, widely available, and packed with nutrients that support overall health, especially in diabetes management.

2. Purple/Violet Cabbage

This type is slightly more expensive and usually found in hypermarkets. Purple cabbage is rich in chemical compounds such as anthocyanins, which have antioxidant properties and may help reduce inflammation, a common concern for people with diabetes.

Is Cabbage Good for Diabetes?

Absolutely! Cabbage in diabetes is an excellent addition to a diabetes-friendly diet. Its low GI, high fiber content and rich nutritional profile make it an ideal vegetable for managing blood sugar levels.

Incorporating cabbage into your meals can help you stay fuller for longer, preventing overeating and keeping your blood sugar levels stable.

What are the Health Benefits of Cabbage for Diabetes?

• Helps Control Blood Sugar: The low GI and high fiber content of cabbage help in maintaining steady blood sugar levels.
• Rich in Antioxidants: Cabbage is full of antioxidants, which protect your body from damage caused by free radicals.
• Supports Heart Health: Cabbage’s potassium content helps regulate blood pressure, a crucial aspect of diabetes management.

Some other health benefits of cabbage are:

• Aids in Digestion: The fiber in cabbage promotes healthy digestion and prevents constipation.
• Boosts Immunity: Cabbage’s high vitamin C content strengthens the immune system, helping the body fight off infections.
• Supports Weight Loss: Being low in calories and high in fiber, cabbage is a perfect food for weight loss, which is beneficial for managing diabetes.

How to Incorporate Cabbage into a Diabetes-Friendly Diet?

We’re sure you’re already making some of these at home, but here’s a quick look, just in case.

1. Patta Gobhi/Cabbage Sabzi

A common dish in Indian households, this simple yet flavorful dish can be prepared with minimal oil and spices to keep it healthy. It consists of cooking finely chopped cabbage with minimal oil, spices, and sometimes a few peas or potatoes for added texture.

Using basic spices like jeera/cumin, haldi/turmeric, and dhaniya/coriander ensures the dish remains light and healthy. You can eat it with roti or daal-chawal.

2. Salads

Raw cabbage is a fantastic addition to salads, offering a crunchy texture and a mild, slightly sweet flavor. Pair it with other fresh veggies like carrots, cucumbers, and tomatoes to create a refreshing and nutritious salad. Adding a squeeze of lemon or a light dressing can enhance the flavors while keeping the salad healthy and diabetes-friendly.

3. Cabbage Soup

This simple soup is made by simmering chopped cabbage with other Indian vegetables like tomatoes, carrots, and a hint of ginger in a flavorful broth. Add a cumin or coriander powder pinch to bring out the authentic flavors.

The result is a light, nutritious, filling soup perfect for a diabetes-friendly diet. Cabbage soup can be enjoyed as a starter or a light meal, providing warmth and nourishment without spiking blood sugar.

4. Cabbage Thoran

One popular dish that highlights cabbage’s versatility is cabbage thoran, a traditional South Indian stir-fry. This dish combines finely chopped cabbage with grated coconut, mustard seeds, curry leaves, and a hint of turmeric, creating a flavorful and healthy addition to your meal.

Cabbage thoran is not only delicious but also diabetes-friendly, making it a great option for those looking to manage their blood sugar levels.

What are the Benefits of Cabbage Juice?

As recommended by Shilpa Joshi, our Metabolic Nutrition Head, NO juice, whether fruit or vegetable, can help you manage diabetes as effectively as whole foods. Juicing removes much of the fiber content, which is crucial for managing blood sugar levels.

Fiber slows down the absorption of sugar into your bloodstream, helping to prevent spikes in blood sugar. Whole cabbage, with its intact fiber, offers far more benefits for blood sugar control.

Are There Any Risks or Side Effects of Eating Excess Cabbage?

While cabbage is generally safe to eat, consuming it in excess might lead to bloating or gas due to its high fiber content. It’s always best to enjoy cabbage as part of a varied diet.

How We At Fitterfly Can Help You?

Cabbage isn’t just a versatile ingredient in your kitchen; it’s also a powerhouse when it comes to managing diabetes. With its low glycemic index, high fiber, and abundance of nutrients, cabbage makes an excellent choice for keeping your blood sugar levels in check.

At Fitterfly, our nutrition experts always recommend adding cabbage in diabetes management plans. This is a versatile vegetable that can play a significant role in maintaining a balanced diet that supports your diabetes management goals.

With our Diabetes Prime program, we’re here to help you manage your diabetes effectively by guiding you toward the best dietary choices, exercise routines, and overall wellness strategies.

Our team of experts will work closely with you to develop a personalized plan that includes nutritious foods like cabbage, simple and effective exercise routines, and support for mental well-being and good sleep, all tailored to your unique needs.

To know more about our Diabetes Prime Program, just give us a missed call at 08069450746, and one of our advisors will reach out to understand your health condition better.

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