Cabbage is a popular vegetable and has been used around the world in many different meals and dishes. It has plenty of nutritional benefits and can be eaten in a variety of ways.
It can be eaten raw or can be made into a substitute wrap when you are trying to cut out the carbs. It can even be made into a delicious soup.
As such a versatile vegetable, you might be wondering, can I eat it on a diet? More importantly, can I eat it on the Keto diet?
If you are on the Keto diet and fancying some cabbage kimchi or a nice cabbage vegetable wrap, you need to know if it will kick you out of ketosis or whether it will be safe.
Luckily, we have written this article to help you out. Keep reading to find out if cabbage is a good vegetable to eat on the keto diet!
The Nutritional Facts
Before we dive in, you might be wondering what the nutritional benefits are and what it is 100g of raw cabbage compared to 100g of cooked cabbage.
Raw cabbage has 25 calories compared to 23 calories in cooked cabbage. Both types have low-fat content of 0.1g and 00.6 g and both have around 1.28 – 1.27 g of protein. Raw cabbage has 5.8 g of carbs but cooked cabbage only has 5.5 g of carbs.
There is a difference between fiber content and raw cabbage has 2.5 g but cooked cabbage only has 1.9 g. In terms of net carbs, in raw cabbage, you will find 3.3 g and in cooked cabbage, you will find 3.6 g.
Glycemic Index
For those unfamiliar, the glycemic index is a relative ranking system and this assigns 0 to 100 to different types of foods. It gives you a representation of how fast food can affect blood sugar compared to pure glucose.
Pure glucose will be 100 on the GI scale.
The GI of raw cabbage is 10 and this is one of the lowest-rated foods on the scale. So this means cabbage will not send your blood sugar soaring!
How Is Cabbage Good For You?
Cabbage is packed full of health benefits. It has lots of nutrients and is considered one of the healthiest vegetables on the market.
It is low in calories but packed full of vitamin K, vitamin C, manganese, folate, calcium, and vitamin B6. It also has plenty of micronutrients such as riboflavin, vitamin A and iron.
Moreover, cabbage has a strong antioxidant group known as polyphenols as well as sulfur compounds. Antioxidants are chemical compounds and these stop the body from oxidative stress which is caused by radicals created in cell metabolism. Antioxidants are important in freeing these radicals so they don’t cause any damage.
Polyphenols are antioxidants and contain tannins, flavonoids, phenolic acids, and derivatives. They are common in plants and a diet rich in antioxidants has been scientifically linked to a reduced risk of cardiovascular diseases.
The diet also has anti-inflammatory properties and can cause a decrease in HDL cholesterol which can lower the risk of type 2 diabetes.
Vitamin C is another nutrient that has great antioxidative properties and luckily, cabbage has plenty. Studies have proven that vitamins C is great for improving eye health and can slow the progression of cataracts.
It can also lower the risk of cancers including cervical cancer. It can lower the risks of heart disease and can improve the immune system.
One more benefit to cabbage is the high fiber content. The type of fiber that is found in cabbage is an insoluble fiber and this means it cannot be broken down in the intestines.
The type of fiber has a lot of benefits. It can help you feel fuller for longer and can add bulk to your stools. This means it can promote a regular stool cycle and this is helpful when you are dealing with constipation.
Research has shown that eating fiber-rich food such as cabbage can increase the number of beneficial bacteria found in the gut as they use fiber and turn it into an energy source.
Can You Eat Cabbage on A Keto Diet?
The question you have all been waiting for! Raw cabbage only has 25 calories in it and 3.3 grams of net carbs in a 100g portion. Cooked cabbage, as we have mentioned has around 23 calories and 3.6 g of net grams in just 100g and 100g is just slightly more than a cup.
Cabbage has a very low net carb amount and a very low glycemic index. This means it doesn’t spike your blood sugar and net carbs are absorbed slowly. This means it does not affect ketosis if you consume it moderately.
To sum up, cabbage has few calories and very few net carbs. It has a low GI and this means it is a perfect option for keto dieters and people who are trying to stay low-carb. It is healthy, crunchy, tasty, and versatile so if you are trying to stay on a low-carb diet, we recommend you try it out today!
It is ketogenic and can easily fit into any keto diet. When you are on a Keto diet, it’s a great way of getting your vitamins and micronutrients in, without breaking ketosis and whether you eat it raw or cooked, there is very little difference in terms of nutritional benefits.
You can add some olive oil to get your healthy fats in and some vinegar to taste. You can also eat it either cooked on its own or cover it with plenty of seasoning, herbs, and meat to taste.
Frequently Asked Questions
Can Cabbage Help With Weight Loss?
Yes! That is one of the reasons it is so popular on the Keto diet. It’s inexpensive, low in calories, and a great vegetable to add to your meals to bulk them out when dieting.
It is packed with nutrition and is very high in fiber. Fiber will help to keep us fuller for longer and this means you will be more satisfied after eating, stopping you from snacking through the day.
Can Cabbage Help With Gut Health?
Yes! Cabbage is great for helping with gut health and since cabbage is sometimes served fermented it also is packed with probiotics and healthy bacteria which keep your gut healthy.
Final Thoughts
We hope you have enjoyed this article about cabbage and understand whether you can eat it on a keto diet or not. Cabbage is packed full of nutrients and can make an excellent addition to any meal or diet.
It will not kick you out of ketosis and with a few experiments, you will understand the versatility of the vegetable and how you can turn it into just about anything! So why not try it out today!
Hi, my name is Anna Kadance and I have been following a keto diet, on and off, for just over two years now. When I first started, I was in a deep depression due to my weight and the fact that I just couldn’t seem to get rid of it.
My body had given me two beautiful children, but now that our family was complete, I wanted to take it back as my own and get my pre-baby body back. I tried diet after diet, exercise program after program - nothing worked!
