Cabbage is a marvelous food with tons of nutrients. It can help you with weight loss and boost your immunity. But for diabetes, Is cabbage good for diabetes? Can a diabetic eat cabbage? Is there any bad effect on diabetes? How to add cabbage to the diabetic diet plan?
Let’s start from the basics.
Nutritional Value of Cabbage
According to research, 75gms of cooked cabbage contains:
- 81.5mg of Vitamin-K
- 1gm of protein
- 17 calories
- 4gms of carbohydrate ( including 2gms of sugar and 1gm of fiber)
- It also supplements our 30-35% of daily vitamin-c needs. Along with that, it has calcium, vitamin-B6, thiamin, potassium in lesser amounts.
- Cabbage contains 40% of soluble fiber that lowers the LDL or bad cholesterol by binding it to the gut and preventing its absorption.
- It also contains insoluble fiber that adds fuel to the friendly bacteria like Lactobacilli, which keeps the bowel movement normal.
- It also contains some micro nutrients including vitamin-A, iron and riboflavin.
Glycemic Index of Cabbage:
So, what is cabbage’s glycemic index? Cabbage has a glycemic index of 10, which is in the low range, therefore it is safe for diabetics to include cabbage in their diet.
What is cabbage’s glycemic load? Cabbage has an unusually low glycemic load. Because of its low GL, cabbage is an excellent diabetic meal.
So, what exactly are the glycemic index and glycemic load? A glycemic index is a number that ranges from 0 to 100. Essentially, it calculates the carbohydrate content of any food. The lower the number, the more diabetic-friendly the meal. Diabetics are advised to consume low glycemic meals. Glycemic load, on the other hand, is a figure that ranges from zero to one hundred. The smaller the number, the better.
Studies on Cabbage and Diabetes
In 2008 a study was done on rats that showed that after feeding them cabbage extract for 60 days, the blood sugar level was lowered and controlled. Cabbage has a lot of antioxidants, and it also acts as an antihyperglycemic food. It can be the best medicine for diabetic patients. It has a glycemic index within a rank of 10 which is below 55 and considered as low.
Is There Any Risk in Eating Cabbage for Diabetics?
The common FAQs are: Is there any risk in eating cabbage? Is cabbage good for diabetes? Cabbage is safe, and there is no risk for a diabetes patient. As carbohydrate content is the most significant threat to a diabetic, this vegetable has a low carbohydrate level. As a result, cabbage is safe for diabetics. Everything, whether it’s food or something else, should be consumed in moderation. As a result, it is best to consume cabbage in moderation and not in excess.
Health Benefits of Cabbage
- It helps in weight loss.
- Improves kidney function because it keeps the glucose level in check.
- (when a patient has high blood sugar level, the kidney try to get rid of it by excreting it through urine. excess fluid loss leads to dehydration sometimes which is a risk undoubtedly)
- Keeps your heart healthy. It contains anthocyanin( in red cabbage) which lowers the risk of cardiovascular disease. It also contains polyphenol, which reduces blood pressure and prevents platelet build-up.
- Good immunity and digestion. In fermented form, a cabbage has some enzymes that can easily absorb minerals and vitamins. The fiber present in cabbage helps in excretion of toxins through bile and stool. It maintains a healthy digestive tract by preventing constipation.
How to Add Cabbage in Your Diet?
- You can add it as a side dish at least thrice a week
- You can prepare a cabbage juice
- Salads can be made by adding boiled or salted cabbages.
- Add it in your soup
- Add it in dal and curry
The Bottom Line:
Indeed, the diabetic diet is very crucial; cabbage is good for a diabetic patient. A person with diabetes can add this food to his/her diet plan as per the glycemic index and glycemic load.
She is a research enthusiast, doing her master’s degree in biotechnology. Associated with the research program and planning to opt for a doctoral program in nanobiotechnology in a reputed organization.