Let’s talk about one of the staple green vegetables of the Indian diet. Cabbage is a low-carb vegetable that you can have in surplus on your keto diet. This veggie can be spiralized into noodles, stir-fried into Asian-inspired dishes, mixed with ground beef into a casserole, or simply roasted and served alongside a protein.
What is cabbage?
Due to their similar look, lettuce and cabbage are frequently combined into one group; nevertheless, cabbage belongs to the cruciferous vegetable family.
Cruciferous plants like broccoli, kale, and cabbage are well known for being packed with healthy elements. Cruciferous veggies are a wonderful place to start if you’re looking to enhance your diet. The cabbage may even lessen the risk of heart disease, cancer, and radiation damage.
The leaves of cabbage can be smooth or crinkled, and their colors can range from green to red and purple. Online shoppers can choose from a variety of products made from cabbage. It is a vegetable worth making room on your plate for because it only has 20 calories or less per half cup cooked.
Cabbage is a part of the cruciferous vegetable family. You may see it in a variety of colors at the store or farmers’ market, although green cabbage is the most common. Other veggies in this family include cauliflower, Brussels sprouts, kale, bok choy, and zucchini.
In its raw form, cabbage has a touch of pepper taste and a rubbery texture. Because it doesn’t have a strong flavor, it’s a popular ingredient in many side dishes and keto meals.
It’s used to make stir-fries, soups, and coleslaw, and can even make lettuce wraps. Red cabbage is an especially great low-carb alternative to your favorite rice-filled dish thanks to its crunchy texture.
Nutritional Importance Of Cabbage
Cabbage is a nutritious and versatile vegetable that is often overlooked, but it should definitely have a place in your diet. Here are just a few of the nutritional benefits of cabbage:
- High in fiber: Cabbage is a good source of fiber, which is important for maintaining a healthy digestive system and helping to regulate blood sugar levels.
- Low in calories: Cabbage is very low in calories, making it a great choice for weight loss or weight management.
- Rich in antioxidants: Cabbage is packed with antioxidants, which can help protect against various diseases and conditions, such as cancer, heart disease, and aging.
- Good source of vitamins and minerals: Cabbage is a good source of vitamin C, vitamin K, and manganese, as well as several other vitamins and minerals.
- May have anti-inflammatory properties: Some studies have suggested that cabbage may have anti-inflammatory properties, which may be beneficial for conditions such as arthritis and inflammatory bowel disease.
In addition to its nutritional benefits, cabbage is also very versatile and can be enjoyed in a variety of dishes. It can be eaten raw in salads, slaws, or sandwiches, or it can be cooked in soups, stews, or stir-fries.
Overall, adding cabbage to your diet is a simple and tasty way to boost your nutrition and enjoy a range of potential health benefits.
Glycemic Index Of Cabbage
The glycemic index (GI) is a measure of how quickly a food raises blood sugar levels. Foods with a high GI are absorbed and digested quickly, leading to a rapid increase in blood sugar. On the other hand, foods with a low GI are absorbed and digested more slowly, leading to a slower and more gradual increase in blood sugar.
Cabbage has a very low GI, making it a great choice for people with diabetes or anyone looking to manage their blood sugar levels. In fact, according to the Glycemic Index Foundation, raw cabbage has a GI of just 15, which is considered extremely low.
There are a few reasons why cabbage has such a low GI. One reason is that it is high in fiber, which slows down the digestion and absorption of carbohydrates. In addition, cabbage is low in calories and has a low carbohydrate content, which also contributes to its low GI.
In addition to its low GI, cabbage is also a nutritious food that is high in fiber, vitamins, and minerals. It is a good source of vitamin C, vitamin K, and manganese, as well as several other vitamins and minerals.
Overall, cabbage is a great choice for anyone looking to manage their blood sugar levels or improve their overall nutrition. Its low GI and high fiber content make it a perfect addition to a healthy diet.
Quick Facts About Cabbage
- Cabbage is a cruciferous vegetable.
- Cabbage contains a substance that may shield against radiation’s harmful effects.
- Sulforaphane, a substance present in cabbage, may aid in cancer prevention.
- 81.5 micrograms of vitamin K can be found in half a cup of cooked cabbage.
Benefits Of Cabbage
Consuming all types of fruits and vegetables has long been linked to a lower risk of developing a wide range of unhealthy illnesses.
Increased consumption of plant-based foods like cabbage has been linked in numerous studies to lower rates of diabetes, obesity, heart disease, and overall mortality. Additionally, it can support a glowing complexion, more energy, and general weight loss.
Types of Cabbage-
Cabbage has different varieties, including green cabbage, savoy cabbage, white cabbage, and napa cabbage.
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Green Cabbage:
Green cabbage is the most ordinary type, and it looks like iceberg lettuce. The outside leaves are darker, and the inside leaves are pale green or white. It has a rubbery texture when it is raw, but it becomes soft and sweet when it is cooked. It is used in coleslaw, stir-fries, soups, and casseroles.
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Red Cabbage:
These cabbages can also be called purple cabbage, and they take longer to mature. It is rougher than green cabbage, but it is also often added to coleslaw. It is often added to recipes, but the red or purple color can change the color of the dish.
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Savoy Cabbage:
This cabbage is from Italy, and people think it is the sweetest and tenderest of all cabbage. It is less compact because it has crinkled leaves, and it is also added to coleslaw.
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Napa Cabbage:
This cabbage is also called Chinese cabbage, and it is yellow-green with thick stems. It has a mild flavor and is sweet and soft.
Nutritional Facts of Cabbage-
Cabbage has low calories, but it is full of nutrients. One cup of cabbage contains the following:
- Calories: 22
- Protein: 1 gram
- Fiber: 2 grams
- Vitamin B6, C, and K
- Calcium
- Folate
- Magnesium
- Manganese
- Potassium
- Iron
- Riboflavin
- Vitamin A
Vitamin B6 and folate both support the nervous system and metabolic processes in the body. Also, vitamin C helps to protect the body from heart disease, cancer, and vision loss, and it may also boost the immune system.
Being able to include cabbage in your diet is beneficial, and it is low in calories and high in nutrients. It also has phytonutrients, which help plants survive in the wild. Phytonutrients also help reduce inflammation.
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Is cabbage low in carbs?
Cabbage is low-carb, and it is a great addition to your diet. Take a look at the nutrients and carb content in each type of cabbage:
- Green cabbage:
- 27 calories in 100 grams
- Carbs: 5 grams (3 net grams)
- Fat: 0.2 grams
- Protein: 1.4 grams
- Fiber: 2 grams
- Red cabbage:
- 22 calories in one cup
- Carbs: 5 grams
- Fat: 0.1 grams
- Protein: 1 gram
- Savoy cabbage:
- 19 calories in one cup
- Carbs: 4.3 grams
- Fat: 0.1 grams
- Protein: 1.4 grams
- Napa cabbage:
- 13 calories in one cup
- Carbs: 2.4 grams
- Fat: 0.2 grams
- Protein: 1.2 grams
Is Cabbage Keto?
Yes, cabbage is low-carb and keto-friendly. All four kinds of cabbage are amazing additions to the keto diet. Cabbage has less than five grams of carbs per cup, and it also gives your body several important nutrients that will benefit you on the keto diet. When you are on the keto diet, you effectively transition your body from getting its energy from glucose that comes from carbs to ketones that come from stored fats.
You can incorporate cabbage into your diet and use it as a substitute for many high-carb foods. For example, you can use cabbage as a wrap instead of bread. Use it as an alternative to lettuce. If you place it in boiling water for 30 minutes, it will be even more tender and flexible, and you can have cabbage-wrapped burgers, sandwiches, tacos, and eggs.
Keto Cabbage Recipes-
1. Keto Stir-fry with cabbage noodles- This keto stir-fry is a great addition to your dinner recipe and your low-carb diet. It\’s quick, crunchy, and easy, with great flavors and plenty of health benefits.
INGREDIENTS
- 1 pound of grass-fed ground beef or pastured chicken breast
- 1 head of green cabbage
- one clove of garlic (chopped)
- ½ white onion (diced)
- 2 tbsp coconut oil or olive oil
Optional addition: chopped green onions and sesame seeds or sesame oil sprinkled on top
INSTRUCTIONS
- Heat a tbsp of oil in a large frying pan.
- Add diced garlic and cook for 30 seconds to a minute.
- Add diced onion. Cook for 5-7 minutes or until translucent.
- Also, Add the remaining olive oil and the ground beef or chopped chicken breast.
- Stir fry for 3-5 minutes, until the chicken turns golden or the ground beef is no longer pink.
- While that’s cooking, chop up the head of cabbage into long strings like noodles.
- Add the cabbage, bell pepper, and coconut aminos. Season with grated sea salt, and black pepper, fresh ginger.
- Cook for 5 minutes until the cabbage is tender but still crispy.
- Top with your favorite sugar-free stir-fry sauce (optional) and seasoning.
- Serve alone or over cauliflower rice.
Nutrition Info :
Serving Size: 4
- Calories: 251
- Fat: 14.8g
- Carbohydrates: 4.8g
- Protein: 18g
2. Fried Cabbage Rice– A low-carb alternative to rice that doesn’t include cauliflower. This riced cabbage dish is perfect as a healthy meatless meal or a side dish.
Ingredients
- 1 head cabbage riced
- 2 tbsp ghee or butter
- 1 tbsp turmeric
- 1/2 tsp curry powder
- 3 cloves garlic minced
- salt & ground black pepper to taste
Instructions
- Heat ghee in a skillet until melted and hot. Stir in the turmeric, ground black pepper, curry, garlic, and salt.
- Add cabbage and stir until it’s well coated with the ghee mixture. Place lid on top and allow it to simmer on medium for ten minutes.
- The cabbage should be nice and tender. If not continue cooking a little longer.
Nutritional Info Per Serving :
- Calories- 47
- Carbs- 10g
- Fats- 0g
- Protein- 2g
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3. Unstuffed Cabbage Rolls-These UNSTUFFED CABBAGE ROLLS has all the flavor of a traditional cabbage roll with minimal work! This low-carb keto cabbage rolls recipe is super filling and easy for busy nights!
Ingredients
- 1 1/2 pounds lean ground beef
- 1/2 onion, diced
- 2 cloves garlic, minced
- 1 large head of cabbage, chopped
- 24 ounces marinara sauce
- 1/2 cup of water
- 1 teaspoon salt
Instructions
- Add the beef to an oven over medium heat. Brown the meat, crumbling as it cooks.
- When the meat is partially cooked, add the onion and garlic to the pan and continue cooking, stirring often.
- Add the water, cabbage, marinara, and salt to the pan and stir to cover the cabbage in the marinara and beef.
- Cook for 20 minutes, stirring occasionally or until the cabbage is as tender as you\’d like.
- Serve immediately.
Nutritional info per serving :
- Calories- 335
- Fats- 16g
- Carbs-12g
- Fiber- 3g
- Protein- 34g
4. Keto Cabbage Lasagna-
This Easy Cabbage Lasagna is Keto, Grain-Free, Low Carb, and Gluten-Free! It’s a Dedacant Low Carb Lasagna recipe for any night of the week! This recipe has no noodles! The noodles are swapped with tender cabbage leaves and it’s a pretty awesome alternative.
Ingredients
- 1 pound of green cabbage
- 2 pounds of grass-fed ground beef
- 1 tbsp avocado oil
- 1 clove of garlic minced
- 1/2 tsp salt
- 1/2 tsp pepper
- 2 cups marinara sauce divided
- 400g ricotta cheese
- 2 cups mozzarella shredded, divided
- 2 eggs
- 1/2 tsp dried parsley
- 1 tsp dried basil
- 1/2 tsp oregano
- half tsp onion powder
- half tsp garlic powder
- 1/2 tsp salt
- 1/4 tsp crushed red pepper
- 1/3 cup parmesan cheese grated
Instructions
- Preheat oven to 375 degrees F.
- Bring a large container of water to a boil. Add salt to the pot once boiling. Cut the cabbage into parts and cut the stem off and place it in boiling water. Boil for at least 10 minutes or until outer leaves looks translucent and tender. Drain and set aside to cool.
- Saute ground beef in oil in a large skillet until browned completely. Add pepper, salt, and garlic, and 1 cup of marinara sauce. Set aside.
- In a bowl combine eggs, ricotta cheese, 1 cup of mozzarella cheese, seasonings, and parmesan. Set aside.
To assemble in a casserole dish:
- Lay cabbage leaves to cover the bottom of the dish. Spread half the cheese mixture over the cabbage leaves.
- Spread half the mixture over the cheese.
- Keep more cabbage slices over the meat and repeat with the rest of the cheese and meat mixture. Finish with the final slices of cabbage.
- Top with 1 cup of mozzarella cheese and marinara sauce respectively. Bake for 30 minutes covered then uncovered for 10 minutes. Give it a quick 5-minute broil if you like a crispier topping.
Nutritional Info Per Serving :
- Calories- 384
- Fats- 29g
- Carbs- 5g
- Protein – 24g
In Conclusion
Keto and Cabbage are a match made in heaven. This green vegetable comes in many varieties, each of which is low calorie, low in net carbs, and very keto-friendly. You can make a variety of dishes for your low-carb meals and enjoy your diet. . You can make your own customized keto cabbage recipes as well.
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