Cabbage is a good food choice for people with Type II diabetes. It is low in carbohydrates and calories and high in fibre and nutrients.
The fibre in cabbage can help regulate blood sugar levels and lower the risk of heart disease, which is often a complication of diabetes. Additionally, cabbage contains antioxidants and anti-inflammatory compounds that help reduce inflammation and improve overall health.
Small amounts of micronutrients like vitamin A, iron, and riboflavin are present in cabbage. In addition, it is abundant in vitamin B6 and folate, which are necessary for several critical bodily functions.
It includes energy metabolism and the healthy operation of the nervous system. The high levels of vitamin K and C in cabbage can also help to improve blood sugar control.
Research suggests that cabbage can benefit those with diabetes. It has multi-target effects on glucose homeostatic regulation due to its high content of bioactive compounds. In addition, it can decrease damage to organs affected by T2DM complications, such as the liver and kidneys.
Cabbage – An Overview
Cabbage belongs to the vegetable genus Brassica. It includes broccoli, radishes, and Brussels sprouts. In addition to the usual white and green colours, cabbage is also available in red and purple varieties. Research shows that these vegetables benefit overall health.
You can eat cabbage cooked or raw, making it a versatile food that you can include in various meals and dishes. Overall, adding cabbage to your diet may be beneficial for managing diabetes and improving overall health.
Nutritional Values of Cabbage
As per USDA, one hundred grams of cabbage has the following nutrients.
- Water: 92.2g
- Energy: 25kCal
- Protein: 1.28g
- Fat: 0.1g
- Carbohydrates: 5.8g
- Fibre: 2.5g
- Calcium: 40mg
- Iron: 0.47mg
- Potassium: 170mg
- Riboflavin: 0.04mg
- Vitamin B-6: 0.124mg
- Vitamin C: 36.6mg
Cabbage is one of the most nutritious vegetables, as it is high in vitamins A, iron, and B12 and is an excellent source of macro- and micronutrients. Furthermore, it plays a vital role in energy metabolism, and its low caloric content can help regulate blood sugar levels, preventing spikes.
Is Cabbage Good for Diabetes Patients?
Cabbage has several advantages, some of which are unique to diabetics. This vegetable does not create a quick spike in blood sugar levels, as many other foods do.
It is a result of its low glycemic index. It also has several additional advantages that can enhance your general health in situations that can be difficult for diabetic patients. Along with this, it also lowers your risk of developing those risks.
As a healthy vegetable, you must incorporate cabbage into your diet in various ways.
It can be especially beneficial for those who have diabetes as it can provide them with several tasty and nutritious meal options. Moreover, as per the detailed study, high antioxidant and fibre content in cabbage lowers the risk of developing type 2 diabetes.
The HealthifyPRO Tip
Cabbage is rich in vitamin C, an antioxidant that may guard against heart disease, some cancers, and blindness. Cabbage is well known for its benefits not only for those who have diabetes but also for those who want to enhance their general health, such as heart health, weight loss, and immunity. Therefore, it is one of the healthiest foods to eat. Moreover, it must feature in a balanced diet because this vegetable is widely available in India and is also simple to prepare.
Benefits of Different Types of Cabbage for Diabetes Patients
- Cabbage, especially green, white, and purple varieties, is an excellent source of hypoglycemic agents.
- Consuming cabbages encourages the release of dietary fibre and antioxidants into the bloodstream, which helps to normalise blood sugar levels.
- Since cabbage has no starch, it is ideal for diabetic patients.
- Raw cabbage is a healthy source of fibre, and its antioxidants guard against cellular deterioration.
- Research shows that anthocyanins in red cabbage promote natural insulin production while lowering blood sugar levels. It might reduce the complications brought on by diabetes.
- The low carbohydrate content of cabbage, which causes a drop in blood sugar levels, is another advantage of eating it for diabetics.
Health Benefits of Cabbage
Regulates Blood Sugar
Compared to many other fruits and vegetables, cabbage is low in sugar and aids in blood sugar regulation in several ways. First, this vegetable is high in fibre and low in calories.
These two factors help maintain more stable blood sugar levels. Eating foods high in fibre slows glucose absorption into the bloodstream. As a result, sugar spikes are less likely to occur.
Certain high concentrations of antioxidants in cabbage help alleviate chronic inflammation.
People with diabetes may benefit even more because they are more likely to experience heart attacks and other conditions related to high levels of inflammation.
Improves Heart Health
Red cabbage contains anthocyanins that can improve your overall heart health and reduce your risk of heart disease.
These plant pigments, which also give cabbage its distinctive purple colour, can help you reduce your risk of heart attack directly and dramatically.
Cabbage lowers the chance of developing breast, colon, and rectal cancers. In addition, eating cruciferous vegetables like cabbage and brussels sprouts causes the body to manufacture several anti-cancer compounds, most notably indole-3-carbinol.
Aids in Digestion
Cabbage’s high fibre content has several advantages. By boosting stool frequency, cabbage and other high-fibre meals, especially insoluble fibre, might ease constipation.
As several helpful bacteria feed on soluble fibre, it can also aid digestion by boosting the concentration of these bacteria.
The HealthifyMe Note
Antioxidants shield the body from harm caused by free radicals. Molecules with an odd number of electrons, known as free radicals, are unstable. Your cells may suffer damage if their levels are too high. Studies suggest that antioxidants stabilise these free radicals, preventing damage to cell walls, organ tissues and enabling better blood sugar levels and circulation.
Side Effects of Eating Excess Cabbage
Cabbage is a perfect vegetable for diabetic individuals. But, consuming too much of it could have some adverse effects. You should take cabbage in moderation, just like any other meal. However, your body may experience a few unfavourable effects from excessive consumption.
These consequences may include bloating, diarrhoea and thyroid issues. However, most people do not consume enough cabbage to have these harmful consequences.
To create an appropriate diet, seek the assistance of your doctor. To start your journey today, connect with our coaches at HealthifyMe.
When added to a generally balanced diet, cabbage can be a beneficial addition to your diet for treating diabetes and lowering your chance of contracting secondary diseases usually associated with diabetes.
This versatile vegetable is rich in nutrients and antioxidants that can help people with diabetes in several ways. It is a valuable ingredient when creating meal options that are both delicious and unlikely to have any consequences. You can use it in a wide range of recipes.
Cabbage is a secret weapon for controlling diabetes and enhancing overall health, whether you eat it raw as a snack or cooked in one of the many available supper preparations.
The Supporting Sources
1. Uuh-Narvaez JJ, Segura-Campos MR. Cabbage (Brassica oleracea var. capitata): A food with functional properties aimed to type 2 diabetes prevention and management. J Food Sci. 2021 Nov;86(11):4775-4798. doi: 10.1111/1750-3841.15939. Epub 2021 Oct 17. PMID: 34658044.
2. Quirante-Moya S, García-Ibañez P, Quirante-Moya F, Villaño D, Moreno DA. The Role of Brassica Bioactives on Human Health: Are We Studying It the Right Way? Molecules. 2020 Mar 30;25(7):1591. doi: 10.3390/molecules25071591. PMID: 32235638; PMCID: PMC7180841.
3. The U S Department of Agriculture
4. Cabbage (Brassica oleracea var. capitata): A food with functional properties aimed to type 2 diabetes prevention and management | Jonatan Jafet Uuh-Narvaez, Maira Rubí Segura-Campos | First published: 17 October 2021 https://doi.org/10.1111/1750-3841.15939
5. Różańska D, Regulska-Ilow B. The significance of anthocyanins in the prevention and treatment of type 2 diabetes. Adv Clin Exp Med. 2018 Jan;27(1):135-142. doi: 10.17219/acem/64983. PMID: 29521054.
6. Jin N, Jin L, Luo S, Tang Z, Liu Z, Wei S, Liu F, Zhao X, Yu J, Zhong Y. Comprehensive Evaluation of Amino Acids and Polyphenols in 69 Varieties of Green Cabbage (Brassica oleracea L. var. capitata L.) Based on Multivariate Statistical Analysis. Molecules. 2021 Sep 3;26(17):5355. doi: 10.3390/molecules26175355. PMID: 34500788; PMCID: PMC8434452.