Cabbage, Green, Raw: A Low Glycemic Index Vegetable

Green cabbage is a versatile and nutritious vegetable that makes an excellent addition to a balanced diet, especially for those monitoring their blood sugar levels. Let’s explore the nutritional profile and glycemic impact of raw green cabbage.

Glycemic Index and Glycemic Load

Raw green cabbage has a glycemic index (GI) of 32, which places it firmly in the low glycemic index category. Foods with a GI under 55 are considered low GI and are generally recommended for maintaining stable blood glucose levels.

Even more impressive is its glycemic load (GL) of just 1.24 per 100g serving. The glycemic load takes into account both the quality and quantity of carbohydrates, providing a more accurate picture of how a food affects blood sugar. A GL below 10 is considered low, making cabbage an excellent choice for blood sugar management.

Nutritional Profile (per 100g serving)

Raw green cabbage is not only friendly to your blood sugar but also offers a range of nutrients while being low in calories:

• Calories: 31
• Protein: 0.96g
• Fat: 0.23g
• Carbohydrates: 6.38g
• Fiber: 2.5g
• Sugar: 3.2g
• Net Carbs: 3.88g

Benefits for Blood Sugar Management

The combination of low calories, minimal fat, and high fiber content makes raw green cabbage an ideal food for those managing diabetes or watching their carbohydrate intake. The fiber content helps slow down the absorption of sugar into the bloodstream, preventing rapid spikes in blood glucose levels.

How to Include Raw Green Cabbage in Your Diet

There are numerous ways to enjoy the benefits of raw green cabbage:

• Add to salads for extra crunch
• Use as wraps instead of tortillas
• Include in fresh coleslaw (with a light dressing)
• Blend into smoothies for added nutrition
• Use as a base for fresh vegetable juices

Bottom Line

Raw green cabbage is a nutrient-dense, low-calorie vegetable with a low glycemic index and glycemic load. With only 3.88g of net carbs per 100g serving, it’s an excellent choice for those following low-carb eating plans or needing to manage their blood sugar levels. Its high fiber content relative to its carbohydrate count makes it a smart addition to meals for sustained energy without blood sugar spikes.

Whether you’re managing diabetes, following a weight management plan, or simply seeking healthier food choices, raw green cabbage deserves a place in your regular meal rotation.