Green Cabbage: A Low-Glycemic Vegetable Perfect for Balanced Eating

Green cabbage is a versatile vegetable that belongs to the cruciferous family, alongside broccoli and cauliflower. When cooked with a small amount of fat, it becomes not only more flavorful but also retains its nutritional properties while remaining a low-glycemic option for those monitoring their blood sugar levels.

Glycemic Information

With a Glycemic Index (GI) of 32, cooked green cabbage falls into the low glycemic category, making it an excellent choice for individuals managing diabetes or following a low-GI diet. Foods with a GI below 55 are considered low glycemic options.

The Glycemic Load (GL) is only 1.26 per 100g serving, which is extremely low. This makes cooked green cabbage an ideal vegetable to include in meals without concerns about significant blood sugar spikes.

Nutritional Profile

A 100g serving of green cabbage cooked with added fat provides:

• Calories: 55
• Protein: 0.98g
• Fat: 2.88g
• Carbohydrates: 6.44g
• Fiber: 2.5g
• Sugar: 3.23g
• Net Carbs: 3.94g

Health Benefits

Green cabbage is not just low in glycemic impact, but also offers numerous health benefits:

• The high fiber content (2.5g per serving) promotes digestive health and helps maintain stable blood sugar levels
• Low calorie count makes it suitable for weight management
• Contains vitamin K, vitamin C, and various antioxidants
• The moderate fat content from cooking helps with the absorption of fat-soluble vitamins

Ideal For Low-Carb Diets

With only 3.94g of net carbs per 100g serving, cooked green cabbage is an excellent option for those following ketogenic or low-carb diets. The combination of low net carbs and high fiber makes this vegetable filling without significantly impacting blood glucose levels.

Cooking Suggestions

To prepare this nutritious vegetable while maintaining its low glycemic properties:

• Sauté with olive oil and garlic for a simple side dish
• Add to stir-fries with other low-GI vegetables
• Include in soups and stews for added texture and nutrition
• Braise with a small amount of butter and herbs for a rich flavor

Conclusion

Green cabbage cooked with added fat is a nutritional powerhouse that fits perfectly into a balanced, low-glycemic diet. Its minimal impact on blood sugar levels, combined with its fiber content and modest calorie count, makes it an ideal choice for individuals monitoring their glucose response or seeking to maintain stable energy levels throughout the day.