It is often said that cabbage (also known as “kale”) is a suitable food choice for diabetics and helps lower blood sugar (glucose levels). But how true is this belief, and what impact does it have on diabetics?
The prevalence of type 2 diabetes is rapidly increasing worldwide, becoming a serious public health issue that affects millions of people.
There is growing interest in researching cabbage and other foods because they contribute to the development of dietary strategies for the prevention and treatment of type 2 diabetes. Bioactive compounds identified in certain plant foods play a significant role in human health by exerting biological effects on metabolic pathways involved in the development of type 2 diabetes. Thus, vegetables rich in bioactive compounds may provide functional value for controlling type 2 diabetes.
Cabbage comes in green, white, and red varieties and can be consumed raw or cooked.
Scientific evidence shows that cabbage has multi-target effects on regulating glucose balance due to its high content of bioactive compounds. It has also been proven to reduce damage to organs affected by type 2 diabetes complications, such as the liver and kidneys.
Moreover, cabbage may act as a preventive agent by alleviating underlying problems that contribute to the development of type 2 diabetes, such as oxidative stress and obesity.
Cabbage can be consumed either cooked or raw, making it a versatile food that can be included in various meals and dishes. In general, adding cabbage to the diet may be beneficial for managing diabetes and improving overall health.
Nutritional Value of Cabbage
According to the United States Department of Agriculture (USDA), 100 grams of cabbage contains the following nutrients:
- Water: 92.2 grams
- Energy: 25 kcal
- Protein: 1.28 grams
- Fat: 0.1 grams
- Carbohydrates: 5.8 grams
- Fiber: 2.5 grams
- Calcium: 40 mg
- Iron: 0.47 mg
- Potassium: 170 mg
- Riboflavin: 0.04 mg
- Vitamin B6: 0.124 mg
- Vitamin C: 36.6 mg
Cabbage is one of the most nutritious vegetables, rich in vitamins A, B12, and iron, and an excellent source of essential nutrients. Additionally, it plays a vital role in energy metabolism and may help regulate blood sugar levels, preventing sudden spikes due to its low-calorie content.
Cabbage and Diabetes
Cabbage offers several benefits, some of which are specific to diabetics. Unlike many foods such as bread and sweets, cabbage does not cause a rapid rise in blood sugar levels.
This means that cabbage doesn’t lower blood sugar, as insulin does, but it doesn’t cause a significant spike either, helping diabetics manage their glucose levels. This is a result of its low glycemic index.
As a healthy vegetable, cabbage is recommended to be incorporated into the diet in various ways.
It can be particularly beneficial for those with diabetes as it provides many nutritious and tasty meal options. Furthermore, its high antioxidant and fiber content reduces the risk of developing type 2 diabetes.
Cabbage is rich in vitamin C, an antioxidant that may protect against heart disease, certain cancers, and blindness. Cabbage is known for its benefits not only for diabetics but also for those looking to improve their overall health, such as heart health, weight loss, and immunity, making it one of the healthiest foods to consume.
Benefits of Different Types of Cabbage for Diabetics
Cabbage is an excellent source of blood sugar-lowering factors, especially the green, white, and red varieties.
Consuming cabbage promotes the release of dietary fiber and antioxidants into the bloodstream, thereby helping control blood sugar levels.
Since cabbage contains no starch, it is ideal for diabetics.
Raw cabbage is a healthy source of fiber, and the antioxidants in it protect against cellular deterioration.
Research shows that anthocyanins in red cabbage enhance natural insulin production while lowering blood sugar levels. It may reduce complications resulting from diabetes.
Cabbage Soup Recipe from the American Diabetes Association
The American Diabetes Association offers the following recipe:
Ingredients:
- 2 teaspoons of olive oil
- 1 medium onion, diced
- 450 grams of lean ground turkey
- ½ cup of chopped green cabbage
- 1 ½ cups of crushed canned tomatoes
- 4 cups of unsalted chicken broth
- 2 cups of water
- ¼ teaspoon of black pepper
- Hot pepper to taste
- 1 cup of quick-cooking brown rice
Steps:
- Heat olive oil in a large soup pot over medium-high heat.
- Add the onion and sauté for 2-3 minutes or until golden.
- Add the ground turkey and cook for 5-7 minutes until browned.
- Add the cabbage and cook for an additional 4 minutes.
- Add all remaining ingredients except the brown rice.
- Let the soup simmer for 7 minutes.
- Add the brown rice.
- Lower the heat and simmer for an additional 5 minutes.
Health Benefits of Cabbage
- Regulates Blood Sugar Compared to many other fruits and vegetables, cabbage is low in sugar and helps regulate blood sugar in several ways. This vegetable is rich in fiber and low in calories, helping maintain more stable blood sugar levels.
Eating fiber-rich foods slows the absorption of glucose into the bloodstream, reducing the likelihood of sugar spikes.
- Reduces Inflammation High concentrations of antioxidants in cabbage help alleviate chronic inflammation.
People with diabetes may benefit even more since they are more susceptible to heart attacks and other conditions linked to high inflammation levels.
- Improves Heart Health Red cabbage contains anthocyanins, which can improve heart health in general and reduce the risk of heart disease.
These plant pigments, which also give cabbage its distinctive purple color, can significantly reduce the risk of heart attacks.
- Fights Cancer Cabbage reduces the risk of breast, colon, and rectal cancer. Additionally, consuming cruciferous vegetables like cabbage and Brussels sprouts triggers the body to produce various anti-cancer compounds, the most notable being Indole-3-Carbinol.
- Aids Digestion Cabbage is high in fiber, which helps promote regular bowel movements. Cabbage and other fiber-rich foods, especially insoluble fiber, may help alleviate constipation.
Since many beneficial bacteria feed on soluble fiber, it also promotes digestion by increasing the concentration of these bacteria.
Antioxidants protect the body from damage caused by free radicals, which may harm cells if their levels are too high. Studies show that antioxidants combat these free radicals, preventing damage to cell walls and organ tissues.
Side Effects of Overeating Cabbage
Cabbage is an excellent food for diabetics, but consuming too much can have some adverse effects. Like any meal, cabbage should be consumed in moderation. However, excessive consumption may lead to some unwanted effects.
These may include bloating, diarrhea, and thyroid problems. However, most people do not consume enough cabbage for these harmful effects to occur.
